GOD GIVES GOD’S BELOVED SLEEP
It is vain for you to rise up early, To sit up late, To eat the bread of sorrows; For so He gives His beloved sleep Psalm 127:2 NKJV
I will both lie down in peace, and sleep; For You alone, O LORD, make me dwell in safety Psalm 4:8 NKJV
Welcome Full Measure Followers
Some of you have shared that you are having trouble getting good quality sleep. Some cannot fall asleep, and others have difficulties staying asleep. Sleep is essential to maintaining physical, mental and spiritual health. Only half-jokingly I often said to my children, when they were small, “Sleep is essential to Mommy’s holiness. Y’all got to go to sleep, so mommy can.”
In the beginning God create the heaven and the earth. And the earth was without form and void, and darkness was upon the face of the deep. And the spirit of God moved upon the face of the waters. And, Go said, let there be light: and there was light. And God divided the light from the darkness. And God called the light Day, and darkness he (God) called Night. And the evening and the morning were the first day.
Circadian Rhythm
Humans have an internal clock called the circadian rhythm. Every body has one. It is a 24-hour clock that governs sleep and wake patterns. Circadian comes from Latin meaning the cycle per day. Keeping synchronized with this 24-hour clock, helps us to feel well. When our circadian rhythm is off, we feel overall not well. Our circadian rhythm is connected to every bodily function--- blood pressure, hormonal regulation, digestion, temperature and of course the topic du jour sleep.
Our circadian clock is located in the brain in the hypothalamus. The hypothalamus links the nervous system to the endocrine system. In other words, our brain and nerves are linked to our hormones. And hormones regulate behaviors such as digestion metabolism, breathing, organ and tissue function, senses, perception, sleep, growth, develop, stress regulation, reproduction and mood.
A strong circadian rhythm is essential to feeling energized and engaged in life. Three major components influence and regulate our sleep and wake cycle. Light, physical activity and meals. So, regulating our light intake, physical activity and food intake are central components to getting good restorative sleep and ultimately experiencing balance and well-being.
Sleep and the Pandemic
The last couple of years have been ultra-trying worldwide, characterized by much grief and loss. The everyday stressors, marriage, parenting, vocation, finances and the impact of politics, government and social concerns have been amplified. Our former normal has been altered. Our schedules have been altered significantly. 24-hour news cycles, violence in the streets, natural disasters, contentious elections, sickness and death have taken their toll on the human psyche. Grief and loss effect the brain. But we humans are marvelously made. God shaped us inside and out in our mother’s wombs and recreated in Christ we are resilient conquerors, overcomers.
The truth is, if we are still on terra firma, we are called to overcome evil with good, enjoy the life God has given us and extend the kingdom of God and God’s love, grace, and provision in Christ, throughout our spheres of influence. I am not being cavalier about losses and upheaval. Trust me my family and I have had our fair share of both. But, where sin (missing the mark, chaos, grief, and suffering) abound grace does that much more abound. Grace is exponentially, super-sized, multiplied and increased in perilous times. God’s grace in these perilous times is doing the most.
So, in the words of the apostle Paul, in our crushing weakness and helplessness “God’s grace is sufficient.”
And, God’s grace is extended to us most robustly in Christ. So, let’s regroup and be determined and proactive to walk worthy of the calling of God live productive and peace-filled lives. We are called to have the mind of Christ. Christ was with God in the beginning, the Holy Spirit was the animating force or God’s wisdom upon which the world was predicated. We humans, made in the image and likeness of God are marvelous and resilient creatures. God’s principles and the word of Christ power uphold the world and govern our lives and bodies.
In that vein let me share with you some principles that I have gathered that will help us sleep, recharge, and follow the path that God has for us taking us to our end, our purpose our telos. God is our light, strength, and salvation on earth and in the life to come. We are strong in the power of God’s might.
I fight the symptoms of rheumatoid arthritis and I work hard to control my diet and to engage in strength, aerobic and flexibility exercises to stay physically able. Sometimes in the middle of a flare up I can barely lift a skillet to cook. Recently I was reading through the book of Psalms and saw several instances where King David, reiterated that the Lord was his strength.
The words of David arrested my attention. As a boy, David killed a lion and a bear and then graduated to a giant, who David fell with a sling shot, but then slew with the giant’s sword. Merely lifting the sword of a 9-foot man requires tremendous strength. Later in life, as a mature, aged man David said of God, “With God’s help I can advance through a troop and scale a wall.” (Psalm 18:29). I identify with David. Understanding the strength, it takes to weld a sword and scale a wall, convinced me that the strength it takes to lift a skillet, the 10-pound weights that Dr. Shineka Jackson at visionbody Texas demands I lift in my workouts and the strength it takes to open a jar all come from the Lord. My help, our help comes from the Lord. Miranda Curtis couldn’t have put it any better. “Lord, you are my strength, strength like no other.” Hallelujah! I can do all things through Christ who strengthens me. Beloved God is our strength and God’s wisdom advances us in life. Indeed, we are marvelously made, and God is our light and or salvations. Read this passage and encourage yourself.
The Lord is my light and my salvation; whom shall I fear? the Lord is the strength of my life; of whom shall I be afraid?
2 When the wicked, even mine enemies and my foes, came upon me to eat up my flesh, they stumbled and fell.
3 Though an host should encamp against me, my heart shall not fear: though war should rise against me, in this will I be confident.
4 One thing have I desired of the Lord, that will I seek after; that I may dwell in the house of the Lord all the days of my life, to behold the beauty of the Lord, and to enquire in his temple.
5 For in the time of trouble he shall hide me in his pavilion: in the secret of his tabernacle shall he hide me; he shall set me up upon a rock.
6 And now shall mine head be lifted up above mine enemies round about me: therefore will I offer in his tabernacle sacrifices of joy; I will sing, yea, I will sing praises unto the Lord.
7 Hear, O Lord, when I cry with my voice: have mercy also upon me, and answer me.
8 When thou saidst, Seek ye my face; my heart said unto thee, Thy face, Lord, will I seek.
9 Hide not thy face far from me; put not thy servant away in anger: thou hast been my help; leave me not, neither forsake me, O God of my salvation.
10 When my father and my mother forsake me, then the Lord will take me up.
11 Teach me thy way, O Lord, and lead me in a plain path, because of mine enemies.
KNOWLEDGE AND WISDOM FOR BETTER SLEEP
Light Tips for better sleep
Get as much light as possible, first thing in the morning.
Open the curtains
Let the light into your eyes
Bathe your body-your skin in the light
Bathe your spirit in the light of God’s face with prayer and scripture. Make this a part of your Waking Routine
Go walk in the light, even as God is in the light (Mark 6:10; Revelation 21:23).
Sunlight is best but, artificial light can be a suitable substitute, if sunlight is not available. If you live in place that is dark in the morning, use artificial light as a substitute for sunlight.
(See: Daily App: Morning Sun is a free alarm clock for iOS with some unique features | Engadget)
LIGHT, LIGHT, LIGHT humans need light.
Sunlight exposure is best, and the light of God’s face is irreplaceable. Sunlight, especially upon waking signals to your body that day has arrived and sets your 24-hour clock with a big Wake-up!
As evening and night approach, let your body begin to wind down too
Sleep in total darkness.
To sleep turn off all artificial light from electronics: phones, tablets, computers and yes, the television at least an hour before bedtime.
Cover the windows with blackout shades and any light source emitting even tiny bits of light
Make it dark and keep the temperature in the room cool try using a sound machine with calming rhythmic sounds (i.e.; ocean waves) to lull you to sleep. There are phone apps with calming sounds, but be careful they do not emit light.
If you awake during the night or too early in the morning, before getting the suggested 6-9 hours of sleep, do not get up and turn on lights, phones, computers, or the television. Remember light stimulates wakefulness. Instead, lie in the dark and count your breaths, off-load racing thoughts onto a nearby pad of paper, or do box breathing (see below) to return to sleep.
DARK, DARK, DARK (Psalm 139:12). God set the world clock in motion in the beginning. God established “Morning and Evening---a day”
Try Golden Milk for a delicious aromatic sleep inducer: https://goop.com/recipes/golden-milk/.
Eat a protein-packed meal in the morning. This is regenerative and sets the body to wake up and readies it for activity
Breakfast is ending your body’s fasting at night.
You can break-fast any time of the day. People who subscribe to intermittent fasting break-fast at different times of the day. It might be helpful, however if you break-fast in the morning to set your energy level for the day in the morning and then schedule your intermittent fasting after that. (Experiment and see what works best for you)
The important thing is what you eat, namely good protein, versus lots of carbs, to avoid raising your blood sugar too fast, and avoid sugar crashes. If you drink a smoothie, go heavy on the protein.
Breaking fast sets our hormone balance, energy, levels, and gut balance for the day.
Try to eat your last meal before bed at least 3-4 or 2-3 hours before you start winding down. Eat enough to sustain you through the night. Eating hours before bedtime signals the body to slow down and not anticipate more food to provide energy for movement or activity. Some experts believe this practice helps with weight discouraging the body from storing extra fat while sleeping.
(See the recipe and video below Golden Milk a delicious aromatic sleep inducer
Our bodies repair during sleep
Protein rich foods: legumes (beans and peanuts) nuts, broccoli, kale, mustard and collards greens, spinach, swiss chard, kale, mushrooms, green peas, lima beans, asparagus, artichokes, brussels, sprouts, eggs, fish (tuna, anchovies, sardines, salmon, trout), catfish, tilapia, avocados, apricots, kiwi, blackberries, raspberries, cantaloupe, peaches.
Movement/Activity and Sleep
Move in the morning
Walk, jog, go to a spin class, do a workout (a gift of discovery during the pandemic is safety and enjoyment outdoors).
Movement outside gives sunlight exposure, fresh air to breathe and movement further signals wakefulness and energized the brain and the body.
Follow a routine of work. Go to meetings, arrange flowers, clean the house, wash the dishes, write, garden, read, film, sew… cook, bake, write letters or notes to people who needs human contact. Work!
God blessed them and said to them, (the earthlings) “Be fruitful and increase in number; fill the earth and subdue it. Rule over the fish in the sea and the birds in the sky and over every living creature that moves on the ground.”
Human beings were created to move and do meaningful work. The brain and body are energized by activity. Have dominion over a realm, be fruitful and multiply (Genesis2:28, 9:7) Use your energy doing the day, so your body is just tired enough, rather than exhausted to gently fall asleep and stay asleep.
Get moving and get those beta and gamma brainwaves going.
Grief/Anxiety and Sleep
Grief, loss, and uncertainty that engenders anxiety have been universal factors in the human experience especially of late.
Remember: if you're on the earth, if you are alive God has plans for you. They're good plans these plans are to prosper you and not harm you and bring you to an expected end or purpose. (Jeremiah 29:11)
Once we have taken the time to healthfully mourn and come to accept our loss (es) it is essential to begin to actively, discover and pursue God’s purpose and destiny for our lives in this season and pursue with all diligence.
Neuroscience has discovered from functional MRI study that various areas of the brain including the hypothalamus are highly stimulated by images of loved ones and words associated with their transition from earthly life. For instances the images of how the loved one transitioned or recalling the words associated with having been told of their transition actually activates specific parts of the brain. These biographical references effect, autonomic responses associated with anxiety, memory retrieval, focus and concentration, thought and emotional processing and, yes, the sleep-wake rhythm. See:
Grief Symptoms: How Grief Affects the Brain - Barbara Fane, LCSW, BCD
The Following are Suggestions of what might help you mitigate the grief response and get better sleep even as you mourn:
Work on establishing a happy place (a real-life or imaginary place that you can retreat to in your mind)
Fully establish your happy place in your mind by seeing in your mind’s eye the colors, smells, sounds and emotional and physical feel of the place. Tap your feet on the floor or tap your lap with your hands with a left-right or right-left pattern, while establishing your happy place.
Once the happy place is fully installed. Set a timer and visit for 5 minutes 3 times per day, for at least a week if not two, tapping with your hands or feet, while visiting. You can bring anyone you want, through your imagination into your happy place or enjoy it alone. Make this a retreat space. Relax!
When we have taxing, or traumatic emotional experiences the brain-body doesn’t understand that a memory, words or an image is the trigger. The brain and body react to memory, images or words as if we are experiencing the trauma or loss in real time, right-now, and the brain arouses the body and readies it for fight, flight, or freeze. No wonder you can’t sleep! Your thoughts are arming your brain-body to fight, run from or shut down in the face of a 12-foot bear.
When words, memories or images of your transitioned loved one or someone with whom there is a relationship strain or disconnect triggers anxiety, sadness or overwhelming grief retreat to your happy place, day or night. Keep tapping, this helps to take you out of your feeling/emotions portion of the brain and access the logical, language, time-stamp part of your brain. You can put words to you feelings, engage in calming self-talk and realize you are not experiencing the trauma, in real-time. This is a good time to pray and ask God for comfort and peace and rehearse scriptures about heaven and eternal life. Calm down and drift off to sleep perhaps in your happy place.
Breathe
God, in you, we live move and have our being.
God, the LORD, created the heavens and stretched them out. God created the earth and everything in it. God gives breath to everyone, life to everyone who walks the earth. Psalm 104: 29-30; Isaiah 42:5
Lie down on your bed any time of day but, especially at bedtime. Lights out! Notice the support of the bed or sofa underneath you. Concentrate on each breathe you take, in and out...in and out... inhale, exhale... Count your breaths. Relax and fall asleep.
Repeat the steps above and notice if your breathing is from your stomach/abs or from your chest and shoulders. If your breathing is mostly from your chest, concentrate on breathing deeper from your core, from your abdomen.
Do “box breathing” when you are feeling anxious or overwhelmed with sadness. A box has 4 sides, thus the name box breathing. Do this breathing technique 4 times (no more than 4 times at a time as you might start to hyperventilate.)
Sit on the side of the bed, the sofa or a chair. Ground yourself by feeling the floor or earth below you. Concentrate on the texture of the flooring (i.e: soft, hard, cushiony...) Notice it plant yourself there.
To the count of 4: breath in (inhale) preferably through your nose
To the count of 4: hold your breath
To the count of 4: breath out (exhale) audibly. Make some noise! Let all the air out. (Make a whoosh sound as you exhale)
Last tips:
Establish a consistent bedtime and bedtime routine.
Finish eating at least 3-4 hours before bed.
Take a bath or shower (only if it relaxes you. Do not take a bath or shower if it energizes you or wakes you up)
Listening to Classic European music or calming instrumental jazz is helpful for inducing sleep the music repetition and structure of the music produces endorphins and reduces stress hormones while producing, those delta (sleep) brainwaves.
An hour before bedtime, stop the use of and turn off all light-emitting electronics.
At bedtime put on pajamas, cool the bedroom, darken the room. Get in bed and notice the feel of the sheets and comforter.
If you are suffering with anxious thoughts at bedtime (your to do list for tomorrow, work or family related concerns, plans or anxieties etc...) keep a notebook beside the bed and write your concerns down, pressing the pen into the paper, while repeating to yourself, “I will take care of this tomorrow. God keep me through the night.
Psalm 4:8 In peace I will lie down and sleep, for you alone, LORD make me dwell in safety.
Remind yourself God is watching over you. Your coming in, going out, sitting down, rising up, lying down is in God’s hands. God is working all things to your good!
Amen.
Please, comment on these suggestions let me know what works and what presents a challenge. I want your feedback.
Pastor jen
Scriptures that shift our focus during grief and loss:
1 Peter 1😊
Hebrew 12:22
Ephesian 2:1-6*
Isaiah 53
Philippian 3:10
Hebrews 12:1
Roman 5:4
Ephesian 2:7
Zephaniah 3:17
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