WOMEN ARE THE CENTER OF THEIR HOMES (PART  4)

I truly pray that you are gleaning from the articles that are being posted on this page.  My heart’s desire is for you to become the woman God has created you to be. He said we were fearfully and wonderfully made.  Today we are continuing from Part 1, with the next topic on our list of things that are important for you as the Woman responsible for caring for those in your household.  Are You Getting Enough Sleep?   Below you will find an article with several areas mentioned about sleep and just how important it is and beneficial to your health.  Following that information, I will go to the Word of God concerning sleep!

Why Sleep Is Essential for Health

Sleep is important for maintaining optimal health and well-being.  Like exercise and a balanced diet, getting enough sleep may help prevent a range of health issues, including heart disease and depression.  

Modern-day living in the United States and many other countries does not always embrace the necessity for adequate sleep.  Yet, it is important that people make an effort to get enough sleep regularly.  The following are some of the many benefits health professionals associate with getting a good night’s rest.

Better Memory and Performance:  

A 2017 study looked into the short and long-tern health consequences of sleep disruption. Researchers noted that sleep has links to several brain functions, including:   Memory- Sleep disruption may affect memory processing and formation.  Performance- People’s performance at work, school, and other settings is affected by sleep disruption.  This includes focus, emotional reactivity, decision making, risk-taking behavior, and judgment.  Cognition- By affecting stress hormones, sleep disruption may affect cognition.  

A 2015 study in the Journal of Child Psychology and Psychiatry, showed that children’s sleep patterns could directly impact their behavior and academic performance. 

Lower Weight Gain Risk

The link between weight gain and obesity, and short sleep patterns is unclear.  There have been several studies throughout the years that have linked obesity and poor sleep patterns. A 2018 study suggests that people who regularly sleep less than seven hours a night are more likely to have a higher body mass index (BMI) and develop obesity than those who sleep more.  Researchers suggested sleep deprivation is associated with higher levels of ghrelin (the hunger hormone), salt retention and inflammatory markers.  They also noted that decreased sleep results in increased fatigue, which may affect a person’s desire or ability to exercise and maintain a healthful lifestyle.   More research is needed to better understand the links between poor sleep and weight gain.

Better Caloric Regulation:  

Similarly, to gaining weight, there is evidence to suggest that getting a good night’s sleep can help a person’s body take in fewer calories.  For example, a 2022 clinical trial found that overweight adults who increased their sleep duration took in fewer calories compared with a control group.  The adults increased their sleep by 1.2 hours on average, and took in around 270 calories fewer than the control group. The researchers suggested that improving and maintaining healthy sleep duration could help with weight loss and obesity prevention.

Greater Athletic Performance:

Adults need between 7 and 9 hours of sleep a night, but recent studies suggest that athletes may need more.   Sleep is important for athletes and people participating in sport because the body heals during sleep.  Other benefits include:  Better endurance, more energy, better accuracy and reaction time, faster speed, better mental functioning. 

Lower Risk of Heart Disease:

One risk factor for heart disease is high blood pressure.  According to the Center for Disease Control and Prevention (CDC), getting adequate rest each night allows the body’s blood pressure to regulate itself.   Getting a good night’s sleep can also reduce the chances of sleep-related conditions such as apnea and promote better overall heart health.

More Emotional and Social Intelligence:

Sleep has links to people’s emotional and social intelligence.  Someone who does not get adequate sleep is more likely to have issues recognizing other people’s emotions and expressions.   For example, a 2022 study looked into the relationship between sleep quality and emotional intelligence.  477 participants were asked to complete questionnaires about sleep habits and emotional intelligence.   People who routinely experienced higher quality sleep tended to perceive themselves as having better emotional intelligence, such as doing well in social interactions, maintaining relationships, feeling positive and controlling impulses.

Preventing Depression:  

The association between sleep and mental health has been the subject of research for a long time.  A 2016 meta-analysis conducted that insomnia is significantly associated with an increased risk of depression.   The review suggests that sleep loss may result in cognitive alterations that lead to depression risk.  Sleep disturbance may also impair emotional regulation and stability, as well as altering neural processes, which may all lead to symptoms of depression.  

Lower Inflammation:

There is a link between getting adequate sleep and reducing inflammation in the body.  For example, a 2019 study found a significant positive association between greater sleep inconsistency and higher levels of inflammation particularly in women.  The study suggested that inconsistent sleep, where a person goes to bed at inconsistent times or wake up at different times each night, can disturb the body process of regulating inflammation during sleep. 

Stronger Immune System:

Sleep helps the body repair, regenerate, and recover.  The immune system is no exception to this relationship.  Some research suggests that deep sleep is necessary for the body to repair itself and strengthen the immune system.  However, scientists still need to do further research into the exact mechanism of sleep in regards to its impact on the body’s immune system.

Stages of Sleep:

When people sleep, their body goes through four stages of sleep.  Three of these stages are non-rapid eye movement (NREM) sleep, with each stage a progressively deeper sleep.  The final stage is rapid eye movement (REM) sleep, where dreaming mostly occurs.  The body cycles through each stage around four to six times over the course of a night.  

Stage 1 NREM (light sleep) – This is the lightest stage of NREM sleep, where a person transitions from wakefulness to sleep.  In this stage, a person’s brain waves, heartbeat, breathing, and eye movements slow.  Their muscles also relax, with occasional twitching.  A person usually spends only 5% of their total sleep time in stage 2, which typically last several minutes at a time.

Stage 2 NREM (deeper sleep) – In this stage, a person’s heart rate slows and muscles relax further.  Their body temperature drops and eye movements stop.  A person’s brain- wave activity slows but they experience brief bursts of electrical activity, known as sleep spindles.  Studies suggest sleep spindles help with memory consolidation. People spend most of their total sleep time in stage 2 (about 45%).  This stage typically lasts around 25 minutes in the first cycle, with time increasing in each cycle.

Stage 3 NREM (deepest sleep) – This is the deepest stage of sleep, also known as slow-wave sleep (SWS), and accounts for about 25% of total sleep time.  A person’s heart rate, breathing, and brain waves slow to their lowest levels, and muscles completely relax.  This stage is the hardest to awaken from, and when sleepwalking, bedwetting, and night terrors occur.  In this stage, a person’s body repairs itself, regrows tissues, strengthens the immune system, and builds bone and muscle.  A person needs this stage of sleep to wake up feeling refreshed. 

Stage 4 REM (dreaming) – This is the stage of sleep where dreaming and nightmares mostly occur.  It usually begins about 90 minutes after a person falls to sleep.  A person’s eyes move rapidly from side to side with eyelids closed during this stage, and heart rate and breathing increase.  Brain activity becomes closer to that seen in wakefulness, but arm and leg muscles become paralyzed to stop a person from acting out their dreams.  Experts believe a person needs some REM and non-REM sleep for memory consolidation.   People spend around 25% of total sleep time in REM sleep, with each cycle lasting from 10 minutes to an hour. 

How Much Sleep Do We Need?   Sleep needs vary from person to person, depending on their age.  As a person ages, they typically require less sleep to function properly. According to the CDC the breakdown is as follows:

Newborns (0-3 months):  14 –17 hours 

Infants (4-12 months):  12- 16 hours

Toddlers (1-2 years): 11-14 hours 

Preschool (3-5 years): 10 –13 hours

School age (6-12 years): 9 – 12 hours

Teens (13 – 18 years):  8 – 10 hours

Adult (18 – 60 years):  7 – plus hours

Adult (61 – 64 years):  7 – 9 hours

Adult (65+ years): 7 – 8 hours

As well as the number of hours, the quality of sleep is also important. 

HERE ARE SOME SCRIPTURES THAT SHOULD GIVE YOU SOME ENCOURAGEMENT WHEN YOU ARE NOT SLEEPING WELL.   ALSO, SOME THINGS TO THINK ABOUT THAT MIGHT REQUIRE YOUR ACTIONS.  

Proverbs 3:24 “When thou liest down, thou shalt not be afraid, Yea thou shalt lie down, and thy sleep shall be sweet.”

Jeremiah 31:25-26  “For I have satiated the weary soul, and I have replenished every sorrowful soul.  Upon this I awaked, and beheld; and my sleep was sweet unto me.”  

My dear sister, do you see what the word of God has to say to you concerning your sleep?   Your sleep should be sweet every night especially if your room has a relaxing atmosphere, with a temperature that will make you comfortable, and you’re not wearing binding clothing.  

One thing you must do before retiring to your bedroom, be absolutely sure that your children are tucked in; be sure to put away iPad, cell phones etc.   If that means you have to send them to bed an hour early allowing time for them to unwind, then do it, but stick to the schedule. If you have a dog, get him or her on a schedule too.  If you’re single, lastly go throughout the house to be sure nothing has been left on, check doors to be sure they are locked, and set the security alarm.

If you take evening medications, try and do it an hour before going to bed, because some meds make you excrete urine.  

Now you are ready to retire to your bedroom. Turn your phone on do not disturb and TV off. Open your Bible and take time to read the Word of God and pray!   Before reading, ask Lord to lead you to what you need to read, and help you understand what you’re reading.   Once you have taken time to address all of the above, you should be able to lay down and go to sleep!

A medical reason one can have sleepless nights:  When women get in there 40’s or 50’s there is a natural decline in our reproductive hormones, and it’s called Menopause.  Some of those hormones have much to do with our emotions, body temperature, mood and sleep. One of the side effects is insomnia.   So, if problems are not your answer to sleepless night, and you’re within or approaching this age bracket, consult your Gynecologist for a checkup. Blood can be drawn and determine if you’re going through menopause. 

Maybe you’re losing sleep for a specific reason, let’s see:   Is there something that has been weighing on your mind?  Is it something with your spouse or your children?  Maybe you’re single and you still waiting for the LORD to send one of His sons your way?  Maybe you’re married and you are still waiting on the Lord to give you a child?  Maybe you’re you are struggling financially or having issues with your health?  Maybe you have children but they have been causing you sleepless nights, because they are being captivated by certain things in the world?   My dear God can surely answer your prayers, but are you in right standing with Him?

My dear sister, whatever your particular case might be the LORD is with you, and He promised never to leave you are forsake you!   You must learn to give all your cares over to the LORD in prayer and leave them there!   1 Peter 5:6-7 says, “Humble yourselves therefore under the mighty hand of God, that he may exalt you in due time: casting all your care upon him; fore he careth for you.”    These things that trouble you, are the things you need to list in your prayer journal, so when you are praying each night or during the day, you can remember to lift these things up to God.  Be sure to place this scripture or other scriptures that line up with your request:  Psalm 34:17 says “The righteous cry, and the LORD heareth, and delivereth them out of all their troubles.” Read this word to God out loud when you pray, remind Him of what His word says.   Let Him know you are expecting Him to move on your behalf because you are His daughter.  Then when He has fulfilled your request, go back and right the date by the prayer, so you can see that God does answer you!   This alone should encourage you to continue to communicate daily with this living God we serve.  If after you have done all this, and you are still losing sleep, my dear you are still carrying that problem around with you every day. 

Don’t allow the devil to cause you to take the problem back, once you have given it to God.  Thoughts will come in your mind about it, telling you the outcome you are looking for will not come to pass.   All those types of thoughts that try to get you to worry, are coming from satan’s cohorts. You must reject those thoughts, tell those evil forces to get out of your thoughts and out of your house, in the name of Jesus!   Start praising and thanking God for the victory over the situation.  Don’t let fear, doubt and sin come in while you are waiting on God.  That is the fight of faith you must wage war against.  Also while waiting, don’t allow your mouth to cancel out your blessing, watch what you speak!  Negative talking concerning the outcome of your prayers can cancel them as well.  An be patient, learn to wait, God knows just when to come through for you!   

Take time and conduct a thorough checkup of yourself:  Why do you feel God will not answer your prayer?  He can’t answer it if you keep taking it back!   He can’t answer it if you have sin in your life?  He can’t answer it, if you have no faith in Him that He can and will do it?    I need you to take some time and ponder over these areas mentioned to see if you fall in any of these categories my dear.  Have you truly committed your life to live for Jesus Christ?  Are you obeying His word and living your life according to what He expects of you as His daughter?   

Romans 8:2 says, “For the law of the Spirit of life in Christ Jesus hath made me free from the law of sin and death.”  It was for this reason that Jesus died on the cross, for us to live our lives without out sin since He has already bore that sin on the cross of Calvery to set of free from it!   

2 Corinthians 5: 21 says, “For he hath made him to be sin for us, who knew no sin; that we might be made the righteousness of God in him.”  Only do we become righteous as we live a holy life without sin!  Then Psalm 34:17 can apply to you!    

An if sin is still present and there has been no repentance for it to God, your prayers are being hindered, God will not go against His word.   Let’s see what Isaiah 59: 2 says, “but your iniquities have separated between you and your God, and your sins have hid his face from you, that he will not hear.”    Do you see this???   If you’re guilty, you need to get back into God’s grace by confessing and repenting the sin!  This is the only way you will begin to have peace in your life, that will give you an assurance that you are in right standing with God, and His blessing are yours as His daughter!  True repentance will cause Him to move on your behalf, because you are sinless! Amen.

Another thing, when you pray believe God hear you and have faith in Him that He will answer you!!! Let’s see what Hebrews 11:6 says, “But without faith it is impossible to please him: for he that cometh to God must believe that he is, and that he is a rewarder of them that diligently seek him.”   Do you see, you must believe He will reward you for diligently seeking Him!   You can’t just call upon the Lord when you want something, He desires to talk with you every day, also when you’re happy and things are going good too!  He has so much love for you, even more than your earthly dad!  He made a way for you to have eternal happiness, not just temporal!   You must remember, this God that we serve knows everything about you, how many hairs on your head, what makes you happy or sad, your desires and your dreams as well.    Matthew 10:30 “But the very hairs of your head are all numbered.” 

Don’t be one of these people who have lots of money, and material things, yet you have no compassion for others who are in need or struggling.  Your heart is never moved with compassion as you see a mother who can barely feed her children, yet you have a means to give her some assistance but you will not!   You will rather throw left over food in the trash, rather than give it to a poor widow or even a beggar.  Yet you beg God for more, do you think that He will answer your request for more riches, and you have not learned to give to those who are less fortunate that you are? Clearly you don’t know our God!  Please read Matthew 25:31-46 – The Judgement   Lets read at Verse 41-46, “Then shall he say also unto them on the left hand, Depart from me, ye cursed, into everlasting fire, prepared for the devil and his angels: 42, for I was an hungred, and ye gave me no meat: I was thirsty, and ye gave me no drink: 43, I was a stranger, and ye took me not in: naked, and ye clothed me not: sick, and in prison, and ye visited me not.  44, Then shall they answer him, saying Lord, when saw we thee an hungred, or athirst, or a stranger, or naked, or sick, or in prison, and did not minister unto thee?  45, Then shall he answer them, saying, Verily I say unto you, Inasmuch as ye did it not to one of the least of these, ye did it not to me.  46, And these shall go away into everlasting punishment: but the righteous into life eternal.”  (The least of these, are people who are living in poverty or a lower standard then you and you see they need help.)

My dearest sister, let us be sure we are going before the Father in prayer with a clear conscience, and with the right motives before we kneel before this Holy God to ask for anything.  For there is nothing that we can hide from Him!   Please read Psalm 139, and meditate on it!  

If you are reading this, and you don’t know about this God that I’m talking about, You can invite Him into your life at any time.   Just pray this simple prayer from your heart, 

Dear LORD in heaven, I come unto You this day with a humble heart, asking for Your forgiveness of all my sins, please cleanse me from all of them and give me a brand-new start in life.  I promise that I will learn about what You expect of me, and live my life to please You, in Jesus mighty name I pray.  Thank you, Father, for forgiving me, and for loving me. I give you all the praise. Amen.

By Elder