Hold Fast to Dreams

“Laugh and the world laughs with you, snore and you sleep alone.” ― Anthony Burgess

I’ve been doing research on sleep over the past few years. Very interesting! From a great book by Matthew Walker, Why We Sleep:

  • Whether you’re a night owl or morning person is genetically determined. Around 30% of the population are considered morning types, 30% are evening types and the rest of us sit in the middle or are a combination of the two.
  • You can’t catch up on missed sleep. Getting a few extra hours at the weekend only goes a little way to reversing chronic sleep debt. To re-pay your sleep debt completely, try to reintroduce a steady sleep routine and follow it for at least two weeks.
  • Dreaming is a kind of emotional first aid for the brain; it’s during dreaming that we provide ourselves a form of overnight therapy to deal with traumatic experiences. However it’s a myth that if you forget your dreams, you’ve had a bad night’s sleep. While we know that dream sleep (or Rapid Eye Movement [REM] sleep) is essential for life – studies have shown rats deprived of REM sleep can die almost as quickly as being deprived of food – being unable to remember your dreams upon waking doesn’t mean you haven’t dreamt, it just means when you wake up, your brain isn’t able to access this dream memory.
  • Matthew Walker’s advice for everyone – and an iron rule of his own life – is to aim for eight or nine hours of sleep every night. Routinely getting less than seven hours will undermine health, harm the brain, demolish the immune system, disrupts the body’s blood sugar balance and damage coronary arteries.

“Even a soul submerged in sleep is hard at work and helps make something of the world.” ― Heraclitus

According to researchers from the University of Basel, consumers are sleeping more since the start of the COVID-19 pandemic. However, the majority of that sleep hasn’t been restful.

“The improved individual sleep-wake timing can presumably be attributed to an increased flexibility of social schedules, for instance due to more work being accomplished from home,” the researchers wrote. “However, this unprecedented situation also led to a significant increase in self-perceived burden, which was attendant to the decrease in sleep quality. These adverse effects may be alleviated by exposure to natural daylight as well as physical exercising.” 

During quarantine people are sleeping more hours, because they are stuck at home, but the quality of their sleep is diminished because of worries. Solution: get outside and exercise more (shut off the stupid screens!)

“Man is a genius when he is dreaming.” ― Akira Kurosawa

I try to convince my college students of the value of sleep, how it’s the easiest way to improve their learning and retention. I’m not sure how successful I’ve been.

  • Each night of the week that college students have sleep problems was associated with a 0.02-point drop in their cumulative grade point average (GPA) and 10 percent higher odds that they would drop a course.
  • For first year students, the impact of each additional day per week with sleep problems (less than 8 hours) had the same impact on GPA as binge drinking and drug use.
  • Only learning disabilities and diagnosed depression or anxiety appeared to have a larger impact on academic success than lack of sleep.
Monica E. Hartmann and J. Roxanne Prichard. Sleep Health, Journal of the National Sleep Foundation. October 2018, Volume 4, Issue 5, Pages 463–471

What can you do to improve your sleep and thereby your overall health?

Russell Foster, Why Do We Sleep?

  1. Stop using all technology 30 min before bed- no cell phone- no laptop- no tablet. The light blocks melatonin which can help you fall asleep. A 30 min wind down with relaxation and reading (a paper book) can make it easier to fall asleep. Apps to reduce blue light on your devices are helpful when you need to work late, but still harmful if you’re trying to sleep.No caffeine after 3 PM. If you are up late studying or just need a little more energy, try a small energy-boosting snack instead of a caffeinated beverage. If you feel that you have to have caffeinated coffee when you are up late studying, try to limit the amount.
  2. Incorporate a small amount of time each day to be outside in daylight. Time spent outside during the day helps to preserve your body’s sleep and wake cycles.
  3. Be physically active most days. Exercise can promote more regular sleep and wake patterns as well as reduce stress. Avoid exercise and other vigorous activities three-to-four hours before going to bed to avoid awakening the body even more.
  4. Use the bed only for sleeping. Avoid doing other activities such as studying or watching TV. This ensures that your body will not associate the bed with these activating tasks, which can make it harder to fall asleep. If there are few options other than your bed for these activities, reduce the level of intensity of the reading material or TV programs you select.
  5. Go to bed only when you are sleepy. If you can’t fall asleep after 20 minutes, get out of bed and do a relaxing activity somewhere else until you feel sleepy again. Try deep breathing or relaxation techniques if you’re having trouble falling asleep due to stress or anxiety.

What I’ve learned lately is that sleep is a big deal. When I dream I am storing away memories. As I age, memory becomes a problem. Dreaming helps me to keep my memory sharper. Sleeping, exercise, sunlight – sounds like simple things I can do when the world seems like it’s become so unpredictable.

 

“I wish you to know that you have been the last dream of my soul.” ― Charles Dickens

 

Does Church Attendance Matter?

“The church is like Noah’s ark. It stinks, but if you get out of it, you’ll drown.” ― Shane Claiborne

Church attendance among younger adults is on the decline

Attendance typically dips at this time but has historically increased once people marry and start families. But today, that number – the return to church – is also on the decline. People are waiting later to have children and more people in America today are living together, not married. Most Americans believe in cohabitation.

This means church attendance is declining in young adulthood and doesn’t seem to be bouncing back.  Add to this an increase in the number of young people in our society who claim to have no religious belief at all. This means that church attendance is on a general decline.

“When introverts go to church, we crave sanctuary in every sense of the word, as we flee from the disorienting distractions of twenty-first-century life. We desire to escape from superficial relationships, trivial communications and the constant noise that pervade our world, and find rest in the probing depths of God’s love.” ― Adam S. McHugh

But every indicator we have has always demonstrated that church attendance has tremendous benefits for both individuals and society. In an effort to spread the word, here are some of the personal benefits of attending church.  These aren’t religious or spiritual reasons – just physical, emotional and social benefits that help to explain why attending church is still a good idea.

  1. People who are a part of a church report that they experience better marriages in all kinds of ways
  2. Longer life (here on earth, even longer in heaven!)
  3. Lower blood pressure – religious practices and beliefs reduce stress and have a measurable effect on overall health
  4. Managing your daily time and overall life is easier for people who are a part of a church community. The routine and the commitment help with life management.
  5. Less susceptible to depression and suicide – especially when you get involved in helping other people through the ministry of your church
  6. Better sleep (not during the sermon!)
  7. Drink less, smoke less, use fewer recreational drugs and are less sexually promiscuous
  8. More friends and a larger support network – wait long enough on this earth and you’re going to desperately need this!
  9. Teenagers who attend with their family (or even on their own) do better in school both  academically and socially
  10. Getting up and going to a worship service and/or a Small Group each week provides a routine in your life, something that helps you to manage all of the unexpected chaos that comes your way.

“Then the singing enveloped me. It was furry and resonant, coming from everyone’s very heart. There was no sense of performance or judgment, only that the music was breath and food.” ― Anne Lamott

What’s on your list of why attending church is good idea?

Sources:

Aleteia

Tyler VanderWeele and John Siniff

Peter Haas

T. M. Luhrmann

The Health and Fitness Revolution