By:

General Conference
Health Ministries Department
Seventh-day Adventist Church
Copyright © 2003
General Conference Corporation SDAs
Produced by the General Conference Health Ministries Department
All rights reserved
The restorer of our resiliency.
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• New sports car to person who could stay awake the
longest in contact with the body of the car.
• 34 contestants began Thursday afternoon.
• After 24 hours people began
• to drop out with signs of
• sleep deprivation.

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Sleep Deprivation
Signs
• Leg cramps
• Incoherent speech
• Inability to focus the eyes
• Emotional despair
• Irrational behavior

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Some literally fell asleep on their feet and
collapsed to the ground.
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 By Late Sunday
Afternoon
• Only 2 contestants left.
• After 77 hours and 28 minutes the last exhausted
competitor let go.
• The winner was declared.
• It was his birthday.
• He drove away celebrating his hard earned present.
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• Seldom undergo prolonged sleep loss, but….
• Persistent cheating on our sleep produces
serious physical and emotional loss.

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 Full of fatigued
individuals.
Striving to keep up in
the human “race”.

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• Among the 10 most common reasons for visiting a
physician is fatigue.
• Each year 3.3 million Americans visit doctors for
insomnia.
• 60% of Americans have problems relating to sleep habits.
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 It brings restoration and provides sufficient time for
the body to restore that which has been used.

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• Daily rest

• Periodic rest
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 In just
one day . . .

• The heart beats 110,000 times.

• We speak thousands of words.
• We breathe 28,000 times.
• We move major muscles hundreds of times.
• We operate 15-20 billion brain cells.
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 “Sleep wraps up
the raveled sleeve
of care.”

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• Varies from person to person.
• It does not match one’s gender, intelligence, or
the amount of exercise one gets.
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 Babies
sleep, an
“average
” of
20 hours
per day.
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6 year olds / 10 hours sleep
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12 year olds
require just 9
hours sleep.

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Adult
7-8
hours

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 • Breslow and Belloc
in their famous
Alameda county
study, showed that
persons
Breslow Belloc

obtaining 8 to 9 hours of sleep per night to have

better health outcomes than did those sleeping
lesser or longer periods of time.
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 Sleep experts believe:
Your sleep need is being met if you are not
sleepy during the day and are fully alert with a
sense of well being.
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 The physiology of sleep is
incompletely understood.
Current theories suggest that
sleep is an active inhibition of
some of the brain functions.

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Sleep rests the mind and the
body. Serotonin has been
assumed to play a role in
promoting sleep. Other
neurotransmitters may also
play a role in sleep.

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Two Types of
Sleep

Non Rapid Eye Movement Sleep (NREM) for physical

rest.

Rapid Eye Movement Sleep (REM) for mental rest.

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Brain
Brain Waves
Waves

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NREM Sleep has three stages

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 Stage I (NREM)

• Brain activity is like a

person that’s awake.

• Subject is aware of noises and sounds.

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 Stage II (NREM)

• Brain waves become

slower & larger.

• As one becomes more relaxed, it becomes

more difficult to awaken.

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 Stage III (NREM)

• Brain waves are large and

slow.
• Known as delta waves.

• Subject is completely oblivious to what is going

on--sound asleep.

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 During REM sleep, dreaming always
occurs but it may not be remembered.

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• Occurs about 40 minutes after onset NREM
Sleep.
• May include snoring,
sleep walking,
bed-wetting, grinding teeth.

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 These two kinds of sleep reoccur
four to six times each night in 90 minute cycles.

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 Hormones Produced
During Sleep

Cortisol Hormone
Growth hormone

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• Has widespread effects throughout the body.
• Maintain blood sugar level, salt & water balance,
blood pressure, muscle strength, etc.
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• Helps deal with stressors.

• Reduces inflammation.

• Peak production is from midnight to early morning.

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• Is produced during pre-midnight
sleep.
• Important for growth.
• It increases the amino acid transport to the brain (tryptophan to
pineal gland to convert serotonin to melatonin).
• Makes learning permanent and useful.
• Absence impairs immunity (production of cytotoxic T cells).

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 So . . .
“How can one increase
sleep quality ?”

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Effects from:
Sleep deprivation.
Irregular sleeping habits in shift work.

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How to increase sleep quality ?

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• Avoid exciting TV programs and arguments.

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• An overloaded digestive system prevents peaceful
sleep.
• The final meal should be light and 3-4 hours before
you retire.

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• A warm, not
hot, bath
may help
relaxation
before going
to bed.

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• Alcohol, coffee, tea, other drugs (decreased
REM sleep)
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• Medical conditions such as sleep apnea, respiratory
disorders, cardiac conditions, phobias, and other
psychiatric disorders may require professional
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The bible recommends a weekly rest, and such
a rest seems to provide a much needed break
from the tedium of work.

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• Increase productivity was achieved when the continuous,
non-stop work schedule was reduced to a 48-hour
workweek.
• The increase was about 15 percent and demonstrated
that people have limitations on their work capabilities.
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 “If we are to win
this war it will be
by staying power.
For this reason we
must have one
holiday per week
and a one week
holiday per year.”
Winston Churchill,
1941
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 These times provide mental and emotional
restitution and help in creativity and family
relationships.
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• “Remember the Sabbath day, to keep it
holy.”
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“Six days you shall labor and do
all your work, but the seventh day
is the Sabbath of the Lord your
God. In it you shall do no work.”
(Exodus 20:8-10)

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The Lord wants us to have fellowship with Him
especially on the Sabbath day, for He has created us
as His children.
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Part of the blessing of the Sabbath rest comes as we
support and relate to each other. “The Sabbath was
made for man not man for the Sabbath!”
(Mark 2:27, NKJV).
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 Regular
sleep and
weekly rest
empowers us
to be
receptive to
the blessing
of God.
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So God can fill our lives with

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The End
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