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Are You Tired of Being Tired?

Physically B A L A N C E D Part 1 of 8

I have been writing about being spiritually balanced.  And I really believe that being physically balanced affects our spiritual lives as well.  So I will be writing back and forth between the spiritual and the physical.

It is hard to be physically balanced with the chaos in the world today.  We are rushing here and there and life is so full that we forget to take care of ourselves, not only spiritually, but also physically. In this series on being balanced in the physical area of our lives I will be focusing on the following:

Bed Time

Aqua

Light

Air

Nutrition

Control

Exercise

Dependence on God

In part one I will be focusing on Bed Time.

Bed Time

Getting adequate rest is so important.  It affects every aspect of our physical health when we do not get the rest we need.  Our bodies actually repair at night while we are sleeping.  Getting the rest we need, will help us with keeping a healthy weight, keeping our emotions balanced, our immune systems strong, and many other things.  And from what I have learned for those that are still growing, you actually grow while you sleep.  We need to rest.

How much sleep you need depends on your age.  We often think the older you get the more sleep you need but that is not necessarily true, according to the Sleep Foundation (https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times). There are recommended amounts of sleep but also you can oversleep as well.  There again there is a balance in all things.  Newborns up to 13 need between 9-17 hours, Teenagers 8-10 (14-17), Young Adults 7-9 (18-25), Adults 7-9 (26-64), and Older Adults (65+) 7-8.  If you want more details check out their website.

Prepare for bed

All the 8 laws of health that I am going to talk about through this series can help improve your sleep.  All these work together and are intertwined.  But I am going to only address sleep while you keep in mind that all 8 laws affect your sleep also.

There are things that you can do that will get you ready for a good night’s sleep.  It is best to be off any kind of electronics an hour or two before bed.  All the electronics stimulate the brain so that it has a hard time shutting down.  So this would include but not be limited to your cellphone, computers, iPods, iPads or equivalent, and television.  So many people watch TV right before bed or even check their phones (guilty); this can affect your sleep.  It is very difficult not to pick up some device.  Some people even read a book on their electronic device.  May I suggest a real book that you can touch and has real pages!  Reading a real book before going to bed can be helpful.

You also want to be sure that your bedroom is dark.  This is so important in your melatonin and serotonin levels.  We were meant to sleep in the dark.  But often we have night-lights, clocks, and other devices that light up our rooms.  It is best to keep all electronics out of the room as well.  Go back over 100 years I am sure their sleep was so much better than it is in our modern age.  When the lamp was put out it was dark, darker than most of us have ever experienced.

It is really helpful to have fresh air coming into your bedroom as well, which can be difficult in the winter months.  But it aids in better sleep.  And believe it or not, having a cooling room aids in sleep.  May I suggest that you dress warmer so that you can have that fresh crisp air in your bedroom for a great restful sleep?

Other ways…

There can be other things that you can do to get your body into the relax mode so it is prepared to sleep.  There are herb teas that you can drink like Chamomile, Sleepy Time (One of my favorites), and many others.  Pick a favorite herb tea along with your favorite book and spend some time sipping tea and reading.  This can get you all relaxed.

Another amazing thing is a nice warm bath or if you don’t have a bathtub you can do a hot footbath as well.  Take some Epson Salt and add a few drops of essential oils like Lavender to it and place it in your bath.  This is a great way to relax your body to get ready for sleep.

If you don’t have time for a bath or maybe even drinking some tea while reading a great book, use some essential oils.  You can diffuse some in your room, like Lavender, Serenity oil blend, Petitgrain, just to name a few.  I also like to put a drop on each one of my feet and breathe it in, the bottom of our feet have the largest pores and take things in more quickly.  And the aroma is very effective as well, as it hits that olfactory nerve which tells the brain, “It is time to relax”.   This writing is not exhaustive when it comes to supporting our sleep but this can get you started with some ideas.

Dear Father,

Thank You for all the things that you have given us to help promote good health. Help us in following your laws of health and using the things that You have provided in nature so that we can be in ultimate health.

In Jesus Name,

Amen

Focus on making sure you get great sleep.

What changes have you made or plan to make so that you can get better sleep?

If you have questions feel free to reach out to me.

 

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“How Dark is Dark?”

Darkness!

How dark is dark?  I mean really what makes darkness?  How much light does it take to see through the darkness?  Are there different kinds of darkness or different levels of darkness?  The reality is there are different kinds and levels of darkness.  Is darkness good or bad?  I believe the answer is that it can be good or bad.  Someone who lives in a city doesn’t even really know what true darkness is because there are always lights somewhere.  They can put blackout curtains on which helps.  But there is another kind of darkness that is more visible in the city.

Darkness is relative

I wear a Fitbit.  For those who may not know, a Fitbit is a kind of watch.  It not only tells the time but also keeps track of your heart rate and sleep patterns along with a few other things.  You can’t see the time without the light coming on.  So if you need to know what time it is in the night you just turn your arm toward you and most of the time it automatically comes on.  Or if I need to see in the pitch black I push a little button on the side to turn on the light.

At night our eyes get used to the darkness.  If you live in the country where it gets really dark you know what I am talking about.  You get up in the night to use the bathroom surprisingly you can see fairly well.

When I know…

Sometimes when I know some object, like the vacuum cleaner, has been left out in my room I will want a little light to make sure I don’t run into it.  My Fitbit doesn’t have a really bright light.  But when you are in a really dark place if I push the button the little light makes my path plainer.  I am astonished how much that little bit of light actually helps.  It appears to be so bright.

At times I have had to go from my darkroom to go check on something in the other room.  At that point, I had to have a bigger light so I have turned on a lamp.  Once I turn the lamp off and head back into the other room where it is really dark I noticed something.  When I have had more light the darkness seems even darker and the little light from my Fitbit seems so dim.  The light from my Fitbit no longer can help me through the darkness.

Darkness is good?

So Darkness is good isn’t it?  When it comes to your room at night yes darkness is good.  We can’t get proper rest if we don’t have a dark room.  God made darkness for a reason.  And when we put light into the darkness that He has created it messes with our bodies.  It affects our melatonin, serotonin, and our circadian rhythm and many other areas.

We have been bombarded with light everywhere to mess up our bodies.  We need to take control and make changes if we are going to help our bodies stay well.  Good sleep is foundational when it comes to being healthy.  Figure out a way to keep your room and the rooms of your family dark.

Darkness is bad?

How can darkness be good and bad?  Darkness is good for sleeping well to improve our health.  But evil often happens in the cover of darkness.  Why do you think there are so many lights in a city?  I don’t know what all the reasons are for having all the lights in the city.  But my guess would be that partly it has to do with trying to keep down the crime.  Most criminals want to do their mischief in the cover of darkness.  And those in authority want to be able to see if there is any mischief going on around town.  Darkness in and of itself is not bad.  It is the things that darkness can breed that are bad, right?

I believe that there is another kind of darkness that is bad and that is the darkness of sin.  I think of sin as darkness in the life.  And the more sin that controls us the more darkness we experience.  There are many that have felt the darkness so deep within their lives that they have finally ended their lives.  This kind of darkness is very dark.

More light needed…

When we get used to the darkness of sin that is in this world we find that our “eyes” have adjusted and things don’t seem so dark.  But when you flood your life with the Word of God and prayer you realize how dark the world really is around you.  You can’t see without the light.  The darkness seems even darker than before.  As we draw closer to Christ the darkness (sin) will become distasteful to us.

But the devil does not give up on us.  He wants us in full darkness.  So he makes us busy or throws some curveball into our lives.  And unconsciously we think a little light, that seemed to work in the darkness when we first started out, will work now that we have been flooded with light.  When you added a little amount of light from God’s Word or a little prayer you seemed to have seen a little better in the darkness of sin and didn’t stumble over the obvious.

Less time…

But as you spend less time with God you are going to notice that the little light is not as bright as it was when you first started.  After being flood with God’s Word and prayer, sporadic or less time does not clearly light the path.  And we start to stumble over what we use to see as the obvious when we first started with a little light.

When we first give our hearts to God he gives us just a little light.  If He flooded us with everything it would be overwhelming.  We have all experienced being in a dark room and then having someone turn on a bright light.  It actually blinds us at first.  That is why God does not give us all the light at one time.  It would be so overwhelming that it would blind us to more truth.  As we accept the little light He gives we will be given more light until we are so flooded with His light that sin will be distasteful to us.

This world…

The things in this world have become so much darker.  Sin has gone way beyond what my imagination could have imagined.  Atrocities that I would have never thought could possibly happen have happened.  But the reality is without God’s Word flooding my soul I can do things that I would have never thought I would do.

The devil likes to bring us into a creeping compromise.  He does things gradually so that we don’t detect what is happening, especially if we are not staying flooded with His Word.  As we gradually compromise different sins seem less and less offensive to us until we are doing things that we thought we would never choose to do.

The devil…

The devil works in reverse to God.  He gives us a little darkness.  We still seem to be seeing okay with the light that we have so we don’t notice when we finally accept that little bit of compromise.  He keeps doing this so gradually that before we know it the little light from the “Fitbit” seems to be bright but it really is not.  We are going to stumble and fall.  Discouragement will come and we will wonder what has happened.  Sin will not seem as bad.

Serious condition…

This is a very serious condition to be in.  We need to be constantly flooding our souls with God’s Word and being in much prayer.  With the technology that we have today, we have no excuses.  We can be flooding our minds with God’s Word constantly.  Besides reading it every day we can be listening to it as well.  As you drive to and from work, instead of turning on the radio listen to God’s Word.  Or spend that time praying.  To keep focused, if you are driving alone, you can pray out loud.  If you are a stay at home mom, listen while you are working in the kitchen.  Use your imagination and figure out ways to flood your soul.  As I write these words I am feeling the conviction in my own heart and I want to make changes.

Dear Father,

Thank You for the light that You have for us to lead us through this dark world.  Thank You for not blinding us with overwhelming light.  But giving it to us gradually as we surrender each area.  Help us to keep growing.  Continue to guide us as we struggle through this dark world of sin.  Protect us from the power of the evil one and his sly ways.  Open our eyes and let us see.

In Jesus Name,

Amen

Make a commitment today with me to spend more time flooding your life with God’s Word and prayer.

Love you all!

Do you have an experience where you have had the light of God’s Word shine forth so vividly that you could see the obstacles clearly?  I would love to have you share.

 

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“Time to Rest? What is True Rest?” Part 7

Rest?

What does it really mean to rest?  Is it just about how much sleep we get?  I believe that it goes much deeper than just sleep.  We might go to bed at night but what is our quality of sleep?  There are a lot of factors that come into play.

How much sleep should we really get?  And how can we get the best quality sleep?  I know that there are mornings I get up and I might have slept but I do not feel rested.  If we are not having the sleep and real rest we need it can affect our health dramatically.

As far as how much sleep we need it is different for each individual.  Those who are young and older need to get more hours of sleep.  Also, those who are sick or have a weakened immune system also require more sleep.  There are some basic guidelines that a person can look at and then they can also individualize them.  You can sleep too little and be tired and also sleep too much and be tired.  Oversleeping is not healthy either.

While Sleeping

There are many changes that take place while we are sleeping.   For children, they actually grow while they are sleeping.  Although they are growing all the time it seems that they actually grow more at night while they are sleeping.  It gives the body a chance to work more when the child is asleep.

Our body also restores and repairs itself while we are sleeping.  During this process, it is actually detoxing our bodies so that our immune systems are being built up to be ready for the next day’s threats.

Now if we are not doing the foundational things that I have already been talking about in the previous writings in this series it will affect our sleep.  We need to be eating healthy, making sure we get exercise and doing some other factors that will be talking later in this series that will affect our sleep.  Our immune systems can’t even begin to keep up with the toxins and the repairs each night if we are bombarding our body with things that our poisons to us.  We can’t control everything our bodies are subjected to but we need to control what we can.

Preparing for Sleep

There are things that you can do that will help prepare you for a good night of sleep.  Most people in our society today eat their biggest meal in the evening.  They are usually having harder to digest foods as well as eating late.  Then they go to bed in the hope to get a good night of sleep.  But the reality is that your body has to work so hard at digesting the food that it is definitely not a restful sleep.  And on top of it you’re not burning all the calories that you just ate because you are sleeping, therefore, it turns to fat.

The best thing to do is to make your supper meal the smallest and easiest to digest meal of the day.  And to make sure it is eaten several hours before you go to bed so that most of the digesting is completed.  This seems like a really hard thing to do but if you schedule your day and plan things out it is possible.  I know traditions are hard to break.  But keeping our immune systems healthy is so important.  Ask those that haven’t cared and have gotten really sick with something really serious.  Suddenly at that point, the changes that we needed to make seem very important but it could be too late.

More Factors

It is really important that your bedroom is really dark.  There should be no artificial light, like clocks or chargers.  Remove anything from your bedroom that lets off a light.  Any kind of light affects your sleep pattern which can affect how restful of a sleep that you get.  When there is light, when we should not have a light, it affects our circadian rhythm.  Thus we do not get a restful sleep and we do not have the best day either.  So make sure to remove everything that is producing an artificial light from your room.  If you are in an area where it is light a lot of hours in 24 it would be good to get blackout curtains so that your room can be completely dark.

The last factor that I am going to talk about in this writing is electronics.  The lights from our electronics affect our sleep.  The lights keep us stimulated.  I know that a lot of the devices now have a different color of light going into the evening to help with this issue.  But even that is not full proof.  And then there is the television as well.  The best thing to do is put away those devices at least 1 hour before going to bed but 2 hours would even be better.  You might be thinking, “I can’t do that.  How am I going to watch anything in the evening or keep in contact with my family and friends?”

Here is my suggestion.  Spend time with your spouse or family.  Because I hate to break it to you but watching something is not spending time with your spouse or family.  Do some things that are interactive.  Read together, play a board game, take an evening walk, etc.  There are endless things that you can do which involve more communication, which will draw your family closer together.  Reading (a real book, not on your electronics) before going to bed can get you into the sleeping mood as well.

Helpers

Some people really struggle with calming down at night.  And they may have some imbalances.  I have found some things that have helped me in the process.  God has given us things in nature that can help in the relaxing process.  Taking a stroll in the outdoors in the evening can be calming.  Just being out in nature is relaxing.  If you live in the city this may be a little difficult but give it a try.

I have also found some products that really help me.  Valerian root taken in a capsule can be very relaxing if taken an hour before bed.  Also, if you have the time you can get in a warm bath with 1 cup of Epson salts along with 20 drops of relaxing essential oil like lavender.  Another thing that I like to do is diffuse some essential oils by my bed; my favorite is a Restful Blend.  I put a drop on each foot of Restful Blend and Vetiver essential oil.  The oils help get me relaxed and ready for a good night of sleep.  I feel more rested in the morning.

Another thing that I have found to be helpful if I do it, is thinking about a Bible verse as I lay in bed.  Instead of thinking over the things of the day and maybe worrying about the things coming tomorrow I can think of promises and pray.  I can say I never make it through my prayer.  Even when I wake in the middle of the night, praying helps me go back to sleep more quickly.  So instead of counting sheep spend time praying for others.

Dear Father,

Our need for good sleep is very necessary for us to have a good healthy immune system.  As we make a commitment to get the rest we need You to help us follow through.  Thank You for giving us such amazing bodies.

In Jesus Name,

Amen

Commit to getting more rest today.  Your life depends on it.

Love you all!

What do you do to help you relax before going to bed?

This is part 7 in a several part series “Maintaining Healthy Immune Function”.  There are many things I will be sharing with you on how to support your immune system, both physically and spiritually.  Although what I am sharing is not exhaustive, I am sharing just a taste from my own experience.  In part 6 I talked about how prayer is the breath of the soul and how it helps us maintain healthy spiritual immune function.  Coming up in part 8 I will be talking about another kind of rest and how it helps maintain healthy spiritual immune function.  Stay tuned!

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“Sleep? Do We Really Need It?”

All of us have the same 24-hour period.  And what we do with our time is our choice. It seems that we try to get more done each day than is humanly possible.  A lot of times what gets cut is how many hours of sleep we get.

In my own life I have been working on implementing the “BALANCED” life, which starts with Bedtime.  I do struggle with getting enough sleep.  I keep trying to cram as much into my day as possible.  Before I know it, it’s 10:30 at night and I am still working on getting into bed.  And 3:30 comes very quickly for another long day.  I have learned that this is not the best for me physically, emotionally or spiritually.

For each person the need for sleep will be different.  We should get between 6-10 hours of sleep per night depending on age, and health conditions.

Those that are very young need a lot more sleep.  A baby grows very rapidly at first and believe it or not a lot of growing happens while they are sleeping.  For the first couple of years it is good for them to spend more than half of their day (24 hours) sleeping.  Then it cuts back to more of half of the day (24 hours).

Another time when big growth spurts usually happen is in the teenage years.  I have read that a little over 9 hours a night is best for a teenager.  Wow, talk about difficult. It seems impossible to get them to get that many hours of sleep.  They think they are invincible and they don’t need all that sleep.  But the attitudes we have to deal with tell us something different.  They don’t understand that they will have to pay for this later on in life.  I think those of us that are older can attest to that.

For the average adult, we need anywhere from 6-10 hours of sleep.  I think we all know when we do the best and how much sleep we really need.  Now we may be ignoring the signs but deep down we know.

You all have heard the saying, “Early to bed, early to rise, makes you healthy, wealthy, and wise.”  I don’t know about the wealth part, but I can say by experience that when I get to bed earlier it does make a difference in how early I can get up and have a great day.  I seem to do better when I get more hours in before midnight.

I know a lot of people will say, “That all sounds good but I have a hard time getting to bed any earlier than 11pm.  I just can’t seem to get relaxed enough to get to bed any earlier.  I just go and finely drop at 11pm.”

It is really good to have a morning routine and an evening routine.  The evening routine can be really good in helping a person to relax, whether you’re a teen or an adult.  This can also apply to children and some things to babies.  Most of the time if we are relaxed our babies, as well as our children, will be relaxed.  If we as adults learn to be calm and relaxed in the evening it has an effect on the rest of those in our home.

But there are some factors that can help in bringing about this relaxing atmosphere.

  1. Journal.  One thing that I have found beneficial is to journal.  This can be added to your morning and evening routine.  I have been using a very simple free app called “Five Minute Journal”.  It helps me get a focus on my day and then in the evening I can write down my best accomplishments for the day.  It also asks you what is one thing that could have been better.  This clears you mind from thinking on the day’s activities.
  2. Make a list. I also find it good to make a list of things that I need to get off my mind.  These may be things that I need to get done the next day, or any day in the future.  I use the free version of “Evernote” for my memory.  You can make separate notebooks and name them.  I love it.  So you can make a list, put a date at the top of each note and then just lay out some notes.  This is a good way to empty those things out of your mind that keep your mind running a hundred miles per hour.  You can even make it a checklist.  Each day as you accomplish these tasks check them off.  If you don’t get them done just copy and paste them into the next days list.
  3. Turn off all electronics. It is best to turn off all electronics at least one hour before going to bed.  The lights and activity of phones, computers, and television keep the brain stimulated.
  4. Read a book or listen to some calm, quiet music. This is really good for everyone.  If you have small children, read to them.  As you are reading they will start relaxing and so will you.  Even a teen can crawl into bed and have a book that can calm and relax them so that they are ready to sleep.
  5. Drink a hot cup of calming herb tea. This can be a great thing to do to get you calmed and relaxed.  One of my favorites is “Sleepy Time”, which you can get at most grocery stores as well as health food stores.
  6. Try implementing an essential oil routine. This is something I have learned about more recently and I love how certain essential oils work for me.  I put some on the bottom of my feet just before going to bed and it gives me restful sleep.  It is great!
  7. Prayer.  I have found this to be amazing as well.  After you have gone through your routine, crawl into bed and spend the next few minutes in prayer.  I can tell you this is a wonderful way to lay all your burdens on the One that cares.  He is the answer to all your problems and perplexities.  It is so relieving to give everything to God.

Dear Father,

Thank You that you are there to take all of our burdens.  Give us Your rest as we cast all our burdens upon you.

In Jesus Name,

Amen

Remember to cast all your burdens upon the One that can give you true rest.

What routine do you do to relax yourself before bed?  I would love to hear your ideas.