Sleep, Sweet Sleep Test Your Sleep IQ?

True or False

For the REST of Your Life

“Unreasonable hours are destructive 1. The older you get, the fewer hours of
sleep you need.
to the physical, the mental, and the
2. Raising the volume of the radio will help
moral powers. If the brain were given you stay awake while driving.
proper periods of rest, the thoughts 3. The human body can successfully
would be clear and sharp, and adjust to night shift work.
business would be expedited.” 7T 256. 4. Snoring is not harmful as long as it
doesn’t disturb the body’s need for
sleep.
Presented by 5. Sleep before midnight is better than
Fred Hardinge, DrPH, RD sleep that begins afterward.
©2004 Fred Hardinge General Conference Health Ministries ©2014 Fred Hardinge ©2014 Fred Hardinge

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Test Your Sleep IQ? Effect of Sleep Deprivation

True or False
Are You Short on Shut-eye? on Next Day Effort

6. Not every one dreams every night. • Do you always need an alarm clock to • 50 young, healthy subjects (32 female,
7. A soft mattress is better than a hard you up in the morning? 18 male)
one for a good sleep. • Do you ever sleep through your • Effort Assessment Task used
8. A sound sleeper rarely moves during alarm? • Assessed following sleep (7.4 hours)
the night • Is getting out of bed a struggle? and sleep deprivation (1.7 hours)
9. Making yourself tired with vigorous
exercise before bed will help you fall • Do you ever have to fight powerful • Conclusions: Those sleep deprived
asleep. waves of drowsiness during the day? were found unwilling to work at tasks
10.If you can’t sleep, move to another • Do you ever fall asleep without that required more than automatic
room until you feel sleepy. intending to? performance!
©2014 Fred Hardinge ©2014 Fred Hardinge ©2014 Fred Hardinge Engle-Friedman, et al Sleep
1999;(22):151

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How2Sleep.key - July 21, 2014

 Functions of Functions of
Slow-Wave Sleep Slow-Wave Sleep

10 sec. to 10 min.
• Restoration and Growth • Immunity to Infection
– Body recovery takes place – interleukin and tumor necrosis factor
The 10 to 20 min.
• Blood supply to the muscles is increased
increase
– even modest losses of sleep reduce
Stages • Vigorous exercise stimulates
body immunity
– Body temperature is turned down
of – Metabolic activity is at its lowest providing – expect more colds and flu if you are
Sleep for tissue growth and repair sleep deprived
– Growth hormone reaches its 24 hour peak
• especially important for children & teens

©2014 Fred Hardinge ©2014 Fred Hardinge ©2014 Fred Hardinge

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REM Sleep - 1 REM Sleep - 2

“paradoxical” “paradoxical”

10 sec. to 10 min. • Memory Storage and Retention • Memory Storage and Retention
– Much of the growth of specific neural – Dramatic improvements in memory
The 10 to 20 min. connections to physically hold memories retention occur after adequate REM
takes place. sleep.
Stages – Intensive REM activity follows periods of – REM deprived individuals have greater
of intensive learning. difficulty retaining recently learned
– Disrupted sleep impairs the transfer of material.
Sleep short-term memory to long-term
memory.

©2014 Fred Hardinge ©2014 Fred Hardinge ©2014 Fred Hardinge

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How2Sleep.key - July 21, 2014

 REM Sleep - 3 REM Sleep - 4 REM Sleep - 5
“paradoxical” “paradoxical” “paradoxical”

• Memory Organization & • New Learning & Retention through • Retention of infrequently used
Reorganization Neurotransmitter Replenishment knowledge and memories
– ideas/memories are organized into – Cells containing norepinephrine and – Memories decay with time. (Use it or
neural networks of associated ideas serotonin are inactive during REM lose it.)
already in the brain – Replenishment occurs during this phase – When neural connections in specific
– computer filing system connecting new of sleep, thus preparing the mind for neural networks are not frequently
learning with older information waking activities stimulated they weaken and information
– memory prioritization occurs – New learning depends on these loss will occur.
substances

©2014 Fred Hardinge ©2014 Fred Hardinge ©2014 Fred Hardinge

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REM Sleep - 6 The Nightly Sleep Cycle

“paradoxical” “Sleep Architecture”

• Retention of infrequently used “Nothing that pertains to physical Awake

knowledge and memories perfection should be looked upon as of 1
– During REM-sleep, brain synapses are little importance. In eating, drinking,
and dressing, the laws of health should

Sleep Stages
automatically activated in random 2
fashion be diligently followed, and in regulating
3
– REM-sleep neuronal stimulation causes
the hours for sleep, there should be no
strengthening of memory circuits.
haphazard work. No student should 4
REM Sleep
form the habit of sitting up late at night
– “Think on these things.” Phil 4:8 to burn the midnight oil, and then take
(Refresh what?) the hours of day for sleep. 1 2 3 4 5 6 7 8
Hours of Sleep
©2014 Fred Hardinge ©2014 Fred Hardinge ©2014 Fred Hardinge

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How2Sleep.key - July 21, 2014

 Hinderances to Good How Much Sleep Do
It’s A Sad Fact!
Architecture We Need?

• Late evening meals

• Snacks just before retiring Most people are totally unaware of
• Irregular schedule for retiring and their own reduced capabilities because
awaking
• Worry and anxiety they have been sleepy for so long they
• Exercise too late in the day
• Caffeine, alcohol, some medications
don’t know what it is like to feel wide 8-9 hours per
awake! night!
©2014 Fred Hardinge ©2014 Fred Hardinge ©2014 Fred Hardinge

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How to Get a Good

Dos and Don’ts of Naps Night’s Sleep
Things to Do!

• Sleep only 15-35 minutes I know from the testimonies given me

• Learn to value sleep
• Avoid distractions from time to time for brain workers,
• Establish a regular routine
• Schedule a nap regularly that sleep is worth far more before
• Use a comfortable, firm bed
• Space it far enough from bedtime than after midnight. Two hours' good
• Keep it cool and dark
• Avoid caffeine and other chemical sleep before twelve o'clock is worth
• Exercise appropriately every day
stimulants more than four hours after twelve
• Develop bedtime rituals
• Avoid stimulating and depressing TV/ o'clock. . . . 7MR 224.3
reading • Get adequate sleep every night
• Put your trust in God
©2014 Fred Hardinge ©2014 Fred Hardinge ©2014 Fred Hardinge

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How2Sleep.key - July 21, 2014

 How to Get a Good
Night’s Sleep
Things Not to Do!

• Eat before going to bed Peter is

• Use alcohol or stimulants like caffeine
When you lie down, you will not or nicotine Tired and
be afraid; Yes, you will lie down
and your sleep will be sweet.
• View exciting or depressing TV Denies
• Use sleeping pills for more than 2-3
Proverbs 3:24
nights Jesus!
• Use your bedroom for work “And when he
thought about it,
• Avoid naps after 3:00 PM
he wept.”
©2014 Fred Hardinge ©2014 Fred Hardinge
©2014 Fred Hardinge, DrPH, RD
Mark 14:66-72

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Spiritual Consequences Spiritual Consequences Spiritual Consequences

of Fatigue of Fatigue of Fatigue

1. Increases Susceptibility to 3. Diminishes spiritual insight

Temptation 2. Lack of Spiritual Vigilance into God’s Word.
“Hearing you will hear and
Anything that lessens physical strength “And if he should come in the second watch, shall not understand, and
enfeebles the mind and makes it less capable or come in the third watch, and find them so seeing you will see and not
of discriminating between right and wrong. We [watching], blessed are those servants. . . perceive; for the heart of this
become less capable of choosing the good and Therefore you also be ready, for the Son of people has grown dull. Their
have less strength of will to do that which we ears are hard of hearing, and
Man is coming at an hour you do not expect.” their eyes they have closed,
know to be right. COL 346 Luke 12:38-40
lest they should see with their
eyes and hear with their ears.”
©2014 Fred Hardinge, DrPH, RD ©2014 Fred Hardinge, DrPH, RD ©2014Isaiah 6:9-10
Fred Hardinge, DrPH, RD

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How2Sleep.key - July 21, 2014

 Spiritual Consequences Spiritual Consequences
of Fatigue of Fatigue
Task Requirement

4. Lessens Desire to 5. Disorientation & Loss of

Communicate with God Anchor Points
“Sometimes when fatigued
by labor or oppressed with “For false christs and false prophets will
care, parents do not rise and show signs and wonders to
maintain a calm spirit, but deceive, if possible, even the elect.” Mark
manifest a lack of 13:22
forbearance that
displeases God, and brings
a cloud over the family.”ST
©2014 Fred Hardinge, DrPH, RD April 17, 1884 ©2014 Fred Hardinge, DrPH, RD ©2014 Fred Hardinge, DrPH, RD

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“God instituted the Sabbath as a day of There we shall never be sensible of

rest to repair nature's exhausted fatigue; never need or want repose.
energies. No mind can continue day There is no tire in performing God's will;
Fatigue is the Devil’s after day without cessation, either in we shall never be wearied in sounding
business which taxes the mental his praise. We shall always have the
end run around powers, or in the acquirement of freshness of the morning. But as we are
knowledge, without injury. There is no now in this world, with bodies which
God’s end-time people! night in Heaven. There is no wear and weary, we must pay heed to God's
weariness of the human machinery. . . plans, and take repose when we need it.
PHO43, p. 39
©2014 Fred Hardinge, DrPH, RD ©2014 Fred Hardinge, DrPH, RD ©2014 Fred Hardinge, DrPH, RD

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How2Sleep.key - July 21, 2014

 “Tonight’s sleep
builds A rested person will
tomorrow’s accomplish more in less
energy!”
Bernell Baldwin, PhD
time and do it better, more
effectively, and safely!
©2014 Fred Hardinge ©2014 Fred Hardinge

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How2Sleep.key - July 21, 2014