Tired of Being Tired?

[Rest-01 Title Slide: Tired of Being Tired? Comstock #KS13771; Wildwood Lifestyle Center]
Are you tired of being tired? If youre like most people the answer is probably yes.

[Rest-01x Picture: Sleep and Man with Watch; Caption: Waste of time? Photodisc #LS019474;
Good Shoot #075082]
Unfortunately, we live in a society today that does not value the importance of rest and sleep. Sleep is
too often considered to be a waste of time, a bare necessity to be finished as quickly as possible.

[Rest-02 Picture: Collage of nighttime activity, neon sign Open Eyewire #RET001; Photodisc
#71100; Digital Vision #04804FRL]
People are reluctant to say good night to responsibilities and fun. Job and family beckon. The Internet
and late night television entice us. Supermarkets and megastores lure shoppers well into the wee hours
of the morning.

[Rest-03a Fly in: -20%; Picture: Person looking sleepy Corbis #OEE0023]
Over the past several decades adults in the USA have decreased the average number of hours of sleep
by about twenty percent.1

[Rest-03b Fly in caption: 1.5 hours less]

This means that we are sleeping 1.5 hours less than our grandparents!

[Rest-04 Picture: Woman fighting sleep at her desk; Caption: Sleepy during the day Comstock
#KS13771]
As a result, 40% of Americans report being so sleepy during the day that it interferes with their daily
activities.2

[Rest-04xa Picture: Wrecked car (at night Hemera Photo-Objects]

Of critical concern is the effect this has on our safety on the highway.

[Rest-04xb Fly in: Caption: Over 100,000 car crashes yearly!]

In America alone over 100,000 automobile accidents occur each year because of drowsy drivers!

[Rest-05a Picture: Car accident scene Corbis #GOV0031]

Amazingly, research in Canada has shown that traffic accidents

[Rest-05b Fly in: Chart, 8% Spring time change]

increase by 8% in the 24 hours following the spring time change when only an hour of sleep is
usually lost,

[Rest-05c Fly in: 8% Fall time change]

and an almost equal decrease occurs in the fall when an hour is gained!3

[Rest-06a Graph of teenage sleep; Title: Sleep of Teenagers]

Also alarming is the dramatic decrease in the sleep of teenagers.

[Rest-06b Fly in bar graph Loma Linda/Hardinge Series]

Seventy-five years ago this age group was sleeping 8-9 hours per night.

1
[Rest-06c Fly in second bar graph Corbis Stock Market #RF4473393]
However, today that has dropped to 7 hours or less4, even though they actually need more than when
they were pre-teens.

[Rest-07b Picture: Boy asleep at school Photodisc #41303]

In a recent survey, 60% of American teens under the age of 18 complained about being tired during the
day, and 15% reported falling asleep at school!

[Rest-08 Title: Why is sleep necessary?; Picture of sleepy woman Brand X #bxp28908s]
Why is sleep necessary?

[Rest-08a Picture: Man on scale Stockbyte #18080WLS]

Depriving ourselves of sleep is much like depriving ourselves of food. If we eat fewer calories than we
need each day, we will slowly lose weight because the effects are cumulative.

[Rest-09a Picture: Man rubbing his eyes; Title: Accumulation of Sleep Loss Brand X #bxp28946s]
In the same way, when we deprive ourselves of sleep, we accumulate the total amount of sleep loss
over days.

[Rest-09b Fly in: 1 hour/day]

If you lose 1 hour of sleep each night, for a week, at the end of the week you will have

[Rest-09c Fly in: 7 hours/week]

a sleep debt of 7 hours,

[Rest-09d 1 entire night]

which is nearly the same as losing a whole night's sleep.

[Rest-09x Picture: Man rubbing his temples; Title: Effects of Sleep Debt Eyewire #E000174]
What is surprising to many people is that a sleep debt of as little as 3-8 hours will produce noticeable
effects on our physical and mental performance!

[Rest-10 Picture: Cycling man; Caption: Decreased endurance Artville #BOO057MH]

For example, research on French cyclists who had lost only 3 hours of sleep showed they fatigued
faster than when rested!5

[Rest-11 Picture: Man in hospital bed with doctor; Caption: Weakened immune system Digital Vision
#106011C]
Evidence continues to accumulate that relatively small amounts of sleep loss weakens the immune
system and makes us more likely to succumb to infections and disease.6

[Rest-12a Picture: Man rubbing his eyes; Title: Decreased Mental Efficiency Brand X #bxp35407]
Sleep deprivation has direct effects on thinking ability and mental efficiency. During the past 10 years
scores of studies have demonstrated a very clear pattern of findings.

[Rest-12b Fly in caption: General slowing of mental processes]

Sleep debt produces a general slowing of most mental processes.

[Rest-12c Fly in caption: Difficulty in concentrating]

2
 Sleepy people have a difficult time concentrating and keeping their attention fixed on the task
at hand. Important information is frequently missed, and these lapses can be disastrous.

[Rest-15 Boy crossing street, man doing paperwork Hemera Photo-Objects; ADM; Corbis Stock
Market #RF4472864]
A momentary lapse while driving could result in not seeing a child running onto the street, or an
accountant can miss a number in a column of figures thereby arriving at an incorrect conclusion. These
momentary flickers in sustained attention are directly related to the amount of sleep debt.

[Rest-17a Picture: Group of people in a business meeting Photodisc #57074]

Sleep debt can have a marked impact on our performance. A tired person may be able to recall
information from their long-term memory with fair accuracy,

[Rest-17b Fly in caption: Short-term memory is most affected]

but it is the short-term (immediate) memory that is most affected. This can have drastic effects on
complex tasks like important contract negotiations or driving a car on a busy freeway.

[Rest-18 Picture: Man looking troubled; Caption: Even our moods are affected Corbis #GOV0086]
Even our moods are affected by sleep debt! Not only do tired people feel more fatigued and less
vigorous, but they also tend to become more depressed.

[Rest-19 Picture: Irritated girl; Caption: Irritability increases significantly Art Today]
As sleep debt increases people lose their ability to enjoy things and activities they normally do. They
often withdraw from others, as their irritability increases significantly.

[Rest-20a Picture: Woman in white organizing bottles Rubberball #WW_39]

The ability to exercise routine problem solving may remain intact with moderate amounts of sleep
debt.

[Rest-20b Fly in man thinking? Brand X #bxp28920]

However, the more difficult problems require novel and creative solutions that are much less likely to
come to mind when we are tired.

[Rest-20x Picture: Airplane cockpit; Caption: Like an airplane on autopilot Art Today]
As we become more tired we act more like an airplane on autopilot. We can usually handle the simple
changes and the relatively ordinary demands of life most of the time.

[Rest-20y Picture: Man repairing garage door opener-frustrated Corbis #EMI0064]

However, anything out of the ordinary will increase the likelihood of our making significant errors.

[Rest-20z Man distressed at computer screen Stockbyte #15490CBU]

Motivation to tackle the tough tasks of life suffers also. Sleep-deprived individuals have been found
unwilling or unable to work at tasks that require more than automatic performance!7

[Rest-21a Picture: Brain; Title: Highest Mental Functions Compromised Corbis #MED0077]
The bottom line is that when we allow ourselves to get tired the highest mental functions are
compromised. Our decision-making ability is compromised, and everything we do is negatively
affected:

[Rest-21b Fly in Bullets all at once]

3
 our Learning abilities,
our Reasoning abilities,
our Safety,
our Efficiency,
our Communication skills
and our Relationships.

[Rest-22a Picture: Collage person yawning, highway, neon sign, Title: Causes of Sleep Debt Corel
#230038; Brand X #bxp28908; Eyewire #RET001]
What are the causes of sleep debt?

In the modern world there are many reasons why so many do not get enough sleep. For most it is
simply that they have not learned to value sleep, and as humans we rarely choose to do what we do not
value.

Some of the most common thieves of sleep are:

[Rest-22b Picture: Couple watching TV and computer keyboard; Caption: Television and internet
surfing Photodisc #71100; Digital Vision #04804FRL]
Television and internet surfing

[Rest-22c Picture: Couple dancing and soccer game; Caption: Entertainment and sports Corbis
#SLI0065; Corel #324068]
Entertainment and sports

[Rest-22d Picture: Man on phone with pile of papers on desk; Caption: Overwork and night-shift work
Digital Vision #090004c]
Overwork and night-shift work

[Rest-22e Picture: Nervous man; Caption: Stress and anxiety Photodisc #BU000833]
Stress and anxiety

[Rest-22f Picture: Busy street, Caption: Noisy environments Art Today]

Noisy environments

[Rest-22g Picture: pills and coffee, Caption: Use of medications ADM; Hemera Photo-Objects]
Use of many common medications and stimulants such as caffeine, and

[Rest-22h Picture: office work; Caption: sedentary lifestyle Corbis #MED0035]

Sedentary lifestyle.

[Rest-23 Picture: Person looking at book; Caption: Examine priorities Hemera Photo-Objects]
While we love to blame the boss for making us work too much, we must honestly examine all our
activities in light of our personal priorities!

[Rest-24 Picture: Collageperson with cell phone, traffic; Caption: Excess stimulation NYC0083]
Todays society has come so far from the simplicity of life that we find ourselves surrounded by excess
stimulation. As a result even our spiritual lives can suffer.

4
[Rest-25 Picture: Lady with Bible; Title: Is there a spiritual impact from sleep loss? Wildwood
Lifestyle Center]
Is there a spiritual impact from sleep loss?

Fatigue has a more important impact on our spiritual lives than it has on our ordinary daily activities!

[Rest-25x Picture: Man with angel and devil on his shoulders; Caption: Right or wrong? Photodisc
#62181]
Optimal decision-making capacity is necessary to differentiate between right and wrong. In addition,
when we are tired we have even less motivation and will-power to act on what we know is correct.
Thus we fall into temptation more easily.

[Rest-26 Picture: Brain and castle/prison; Caption: Sleep deprivation and brainwashing Corbis
#MED0077, #GOV0085; Hemera Photo-Objects]
Remember, for centuries sleep deprivation has been a most effective ingredient of brainwashing, and is
even purposefully used today by professional labor and hostage negotiators. Severe sleep deprivation
may even precipitate episodes of psychosis.

[Rest-27 Picture: Open Bible with person praying Wildwood Lifestyle Center]
Bible study and prayer is the lifeline of the Christian. If we are tired, it will lessen our interest and
ability to study and understand the Bible, and will weaken our commitment to communicate with God
in prayer.

[Rest-28 Picture: Man sleeping with teddy bear; Title: How much sleep do we need? Corbis
#EMI0020]
How much sleep do we need?

Most sleep researchers agree that humans can "get by" on about 7 hours of sleep per night. But how
many of us want to just get by in life? The evidence is strong that for peak performance in all areas of
our lives, we need about 8 hours of sleep each night.

[Rest-29 Picture: Young students in classroom Corbis Stock Market #KS12168]

Students need a little more to maximize their learning and memory abilities. Obviously, getting those
amounts of sleep will require careful choices and self-discipline.

[Rest-30 Picture: Rested looking woman; Title: Suggestions for staying rested! Comstock
#00015444]
Here are a few things you can do to keep in good rested condition:

[Rest-31 Picture: Woman sleeping; Caption: Regular hours Wildwood Lifestyle Center; Hemera
Technologies]
Have a regular time for going to bed and a regular time to rise that allows you 8-9 hours of good
sleep--and stick to your schedule.

[Rest-32 Lady exercising; Caption: Daily exercise Artville #BOO046MH]

Exercise a minimum of 30 minutes each day, preferably outdoors and during the day. Sunshine and
fresh air can promote sound, sweet sleep.

[Rest-33 Picture of plate of fruit; Caption: Eat a healthful diet Corbis #FPE0064]
Eat a healthful diet and avoid late, large evening meals.
5
[Rest-34 Picture: Family outing; Caption: Weekly rest and recreation The Journal of Health &
Healing/Fred Knopper]
Set aside one day each week for rest and recuperation and take a truly restful vacation each year.

[Rest-35 Picture: Alcoholic drink assortment; Caption: Avoid alcohol and stimulants ADM]
Avoid the use of alcohol, caffeine, or other stimulants and eliminate watching exciting or depressing
television.

[Rest-36 Picture: Bedroom; Caption: Dark, quiet room Art Today]

Sleep in a dark, quiet, cool room with a firm, comfortable bed whenever possible.

[Rest-36x Picture: Lady napping on couch; Caption: Take a 15-30 minute nap Brand X #bxp29001]
When you are tired, take a 15-30 minute nap to restore rested performance.8

[Rest-36y Picture: Distressed or troubled looking person; Caption: Solve problems before bedtime
Brand X #bxp28953]
If you find yourself troubled or upset make an effort to solve the problem as best you can before
bedtime.

[Rest-36z Picture: Lady reading her Bible; Caption: Trust in God The Journal of Health &
Healing/Martin Knopper]
Learn to control your stress and anxiety positively by putting your trust in God.

[Rest-37 Picture: Sunset; Caption: Proverbs 3:24 Text]

Then When you lie down, you will not be afraid; yes, you will lie down and your sleep will be
sweet. Proverbs 3:24

[Rest-38 Picture: Happy couple Corbis #FVA0001]

There are significant rewards for choosing to get enough rest: A rested person will accomplish more in
less time and do it better, more efficiently, and safely! They will also be better lovers of God, spouses,
children, and others.

6
1
Wake Up America: A National Sleep Alert, 1993
2
"Sleep In America" Survey, National Sleep Foundation, 1999
3
NEJM 334 (1996): 924
4
Wake Up America: A National Sleep Alert, 1993
5
Mougin, et al., European Journal of Applied Physiology 63 (1991): 77-82
6
Sleep Research Online 1(4): 107-111, 1999
7
Engle-Friedman, et al, Sleep 22 (1999), 151
8
NASA Technical Memo 103884

Supplementary information:
How Much Sleep Debt do You Have?

Score yourself on the following items using this scale:

0 = would never doze

2 = moderate chance of dozing
1 = slight chance of dozing
3 = high chance of dozing
____ 1. Sitting and reading
____ 2. Watching TV
____ 3. Sitting, inactive in a public place (i.e., church, a meeting)
____ 4. As a passenger in a car for an hour without a break
____ 5. Lying down to rest in the afternoon when circumstances permit
____ 6. Sitting and talking to someone
____ 7. Sitting quietly after a lunch without alcohol
____ 8. In a car, while stopped for a few minutes in traffic

Add up each response and total to calculate your total score. Then compare to the table below:

0-5Slight or no sleep debt

6-10Moderate sleep debt
11-20Heavy sleep debt
21-24Extreme sleep debt
(Note: I have seen this assessment published in several places in the last couple of years. I dont know that it is
copyrighted, but it might be. It appears in William Dements new book, The Promise of Sleep.)

This assessment you may use, as I have a copyright on it.

The FatigueBusters Double Check Checklist.

I feel tired.
My sleep last night was shorter than 8 hours or of poor quality.
I have been awake for more than 12 hours.
During the past week I have slept less than 8 hours per night.
Today I experienced unusual mental lapses and/or clumsiness.
I am feeling irritable, upset or angry. Today has been especially stressful.
I have recently been sick.
I consumed alcohol or sleep-inducing medications during the past 24 hours.
Today I drank less than 6-8 glasses of water.
My meals were irregular today, or I had a large, fatty meal less than four hours ago.

How are you doing? If you checked one or more items, your decision-making ability, safety,
emotions and communication skills may be seriously compromised!

1995 Total Life Creations. Fatigue Busters is a trademark of Total Life Creations.
EGW quotes:
God instituted the Sabbath as a day of rest to repair nature's exhausted energies. No mind can continue day
after day without cessation, either in business, which taxes the mental powers, or in the acquirement of
knowledge, without injury. There is no night in Heaven. There is no wear and weariness of the human
machinery. There we shall never be sensible of fatigue; never need or want repose. There is no tire in
performing God's will; we shall never be wearied in sounding his praise. We shall always have the freshness of
the morning. But as we are now in this world, with bodies which weary, we must pay heed to God's plans, and
take repose when we need it. PHO43, p. 39

Do not become overwhelmed with the great amount of work you must do in your lifetime, for you are not
required to do it all at once. Let every power of your being go to each day's work, improve each precious
opportunity, appreciate the helps that God gives you, and make advancement up the ladder of progress step by
step. Remember that you are to live but one day at a time, that God has given you one day, and heavenly
records will show how you have valued its privileges and opportunities. May you so improve every day given you
of God that at last you may hear the Master say, "Well done, thou good and faithful servant." ML 95.4