This document discusses the importance of rest for the body and mind. It notes that Jesus recognized the need for his disciples to take time away from their busy schedules to rest. The document then discusses the stages of sleep and why sleep is important for physical and mental restoration. It notes that lack of sleep can impair memory, concentration, immune function and more. Finally, it provides tips on promoting good sleep habits and highlights that the Sabbath was created by God as a day of rest.

1. ”COME REST A WHILE”
MARK 6:30-32
REST AND YOUR BODY

2. “And he said unto them, Come ye
yourselves apart into a desert place,
and rest a while: for there were many
coming and going, and they had no
leisure so much as to eat.” Mark 6:31
LISTENING TO THE VOICE
OF JESUS CHRIST

3. Jesus knew that a season of rest and
recreation, apart from the multitude
and the scene of their labors, would
revitalize Himself and His disciples
and so…
LISTENING TO THE VOICE
OF JESUS CHRIST

4. ...He sought to withdraw His disciples
from the busy cities to a quiet resort
where they might have a season of
precious fellowship with Him and with
each other.
LISTENING TO THE VOICE
OF JESUS CHRIST

5. When Jesus said the harvest was great
and the laborers were few, He did not
urge upon His disciples the necessity
of ceaseless toil. He tells His disciples
that their strength has been severely
tried, and they will be unfitted for
future labor unless they rest awhile.
LISTENING TO THE VOICE
OF JESUS CHRIST

6. The disciples of Jesus needed to be
educated as to how they should labor
and how they should rest. Today there
is need that God's chosen workmen
should listen to the command of
Christ to go apart and rest awhile.
LISTENING TO THE VOICE
OF JESUS CHRIST

7. The Christian life is not made up of
unceasing activity, or of continual
meditation. Christians must work
earnestly for the salvation of…
LISTENING TO THE VOICE
OF JESUS CHRIST

8. LISTENING TO THE VOICE
OF JESUS CHRIST
…the lost, but, we must also take time
for contemplation, for prayer, for the
study of the Word of God, BUT most
importantly we must also take time to
rest.

9. “Amidst the hurrying throng, and the strain of life's
intense activities, he who is thus refreshed, will be
surrounded with an atmosphere of light and peace. He
will receive a new endowment of both physical and
mental strength. His life will breathe out a fragrance,
and will reveal a divine power that will reach men's
hearts. Ministry of Healing, p. 58.
ELLEN G. WHITE

10. WHAT IS REST?
• It simply means freedom from
anything that is tiring.
• Sleeping is the natural state of rest.

11. Sleeping is characterized by reduced
body movement and decreased
awareness of surroundings.

12. Many people in today’s hectic
society find it difficult to rest
due to the workload they face.
People have enormous
workload and hectic time
schedule such that they do not
have the time to sleep or even
to relax.

13. Fill your life with Celebrations 13
Full of fatigued
individuals.
Striving to keep up in
the human “race”.

17. 1. The heart beats 110,000 times.
2. We speak thousands of words.
3. We breathe 28,000 times.
4. We move major muscles hundreds of times.
5. We operate 15-20 billion brain cells.
All these organs need to rest
In just
one day . . .

18. Sleep is not a luxury. It is a necessity.
People die more quickly from lack of
sleep than they do from lack of food.
After ten days of total sleep
deprivation, death usually occurs.
However, sleep is tremendously
important for us.
THE NECESSITY OF SLEEP?

19. We are in need of sleep as much as we are
in need of oxygen. Sleep is capable of
working wonders: it increases one's work
efficiency, extends one's lifespan, and
cures illnesses. The human body is
arranged that every organ needs time to
rest and recuperate.
THE NECESSITY OF SLEEP?

20. During sleep our muscles relax, the nervous
system is relieved of the strain imposed upon
it by the rigors of the day’s activity.

21. This is the time when the body’s
repair and renewal program is at its
peak. Empirical research has
documented that, in humans, the
metabolic activity of the brain
decreases significantly after 24 hours
of sustained wakefulness.
THE NECESSITY OF SLEEP?

23. Sleep deprivation results in a
decrease in immune system
function, a decrease in the release
of growth hormone, and increased
heart rate.
SLEEP DEPRIVATION

25. Rest is important
particularly for our
nervous systems.
Sleep deprivation
makes a person
drowsy and unable
to concentrate the
next day.
REST AND THE
NERVOUS SYSTEM
REST AND THE
NERVOUS SYSTEM

26. Sleep deprivation leads to the
impairment of memory, thereby
reducing physical performance and
the ability to carry out mathematical
calculations. If sleep deprivation
continues, hallucinations and mood
swings develops.

29. Even a slight deprivation of night's sleep can
negatively affect one's health. It causes emotional
disturbances, and aggressiveness

32. Sleep deprivation can also lead to
apathy. One can also experience pain in
the joints. People also lose their ability
to think straight and act quickly. Those
who have been deprived of sleep for
long, usually find it hard to finish a
sentence or find an appropriate word to
describe something.

33. Those people short term memory
tends to fail. Therefore, one should
never economize additional time for
sleep. A sleep deprived individual
does everything twice as slow.

34. The process of sleep, if given adequate
time and the proper environment,
provides tremendous power to the
body. It restores, rejuvenates and
energizes the body and the brain.

35. Appropriate sleep enhances our
alertness, energy, mood,
perception, thinking capacity,
reaction time, productivity,
performance, communication
skills, creativity, safety, good health,
longevity.
That is why it is so important to get the
right quantity and quality of sleep.

37. The amounts of sleep vary significantly
with age and even between individuals.
Newborns sleep the most—a newborn
baby sleeps between 17 and 18 hours a
day. This is because sleep plays an
important part in their growth. This
decreases to 14 or 15 hours by age one, 10
or 12 hours by age four, and less than 10
by age ten.

38. Eighty percent (80%) of the hormones
they need for growth is produced
during the deepest part of their sleep.
The average young adult needs about 8
hours of sleep per night to function
optimally during waking hours.

39. Some people, however, sleep just 6 or 7
hours a night, while others need more
than 9 hours to feel rested. The elderly
tend to lose their capacity for extended
sleep. They may sleep very little at
night but doze during the day.

40. Sleep rests the mind
and the body.
Serotonin has been
assumed to play a
role in promoting
sleep. Other
neurotransmitters
may also play a role
in sleep.

41. STAGES OF SLEEP
You are lying awake in bed with eyes
open, awake but relaxed. Your beta
brain waves indicate wakefulness.
Growing more tired, you shut your
eyes. Your brain activity slows down to
alpha waves. You are more relaxed,
yet still awake. You still exhibit alpha
brain waves.

42. Stage I (NREM)
Brain activity is like a
person that’s awake. After
several minutes in the alpha
stage, your breathing rate
and brain waves begin to
slow down. You are now
entering Stage 1 sleep, a
transitional stage of light
sleep.
Subject is aware of
noises and sounds.

43. Your heart rate is lowered and your
breathing becomes shallow and
regular. As your muscles relax, you
might experience a sensation of falling,
causing you to awake momentarily.

44. Stage II (NREM)
Brain waves become
slower & larger.
As one becomes more
relaxed, it becomes more
difficult to awaken.

45. Your heart rate is lowered and your
breathing becomes shallow and
regular. As your muscles relax, you
might experience a sensation of falling,
causing you to awake momentarily.

46. Stage III (NREM)
Brain waves are large and
slow. Known as delta
waves.
Subject is completely
oblivious to what is going
on--sound asleep.

47. STAGE 3
It’s now perhaps 20-30 minutes
since you first closed your eyes.
You begin to enter Stage 3 sleep, a
combination of theta and delta
(very low frequency, high-voltage)
brain waves.

48. STAGE 4
Soon, the theta waves disappear
altogether, and you have arrived at
Stage 4, the deepest phase of sleep. If
you are awakened, you will feel
mentally tired for several minutes. You
will not be able to make much sense.
Your muscles are completely relaxed,
your blood pressure drops, your pulse
and respiration are slowed.

49. REM STAGE OF SLEEP.
After 30-40 minutes of delta sleep, you
begin retracing your steps back through
Stages 3 and 2. It is now about 90 to 110
minutes since you fell asleep. At this
point, something dramatic happens.

50. REM STAGE OF SLEEP.
Your sympathetic nervous system is
more active now than it is during
wakefulness. Blood flow to the brain
increases. Your pulse, respiration and
blood pressure increase and are
irregular. Your temperature rises.

51. Your eyes begin to dart back and forth,
as if you are scanning the environment.
Theta waves mingle with alpha waves,
indicating a state similar to
wakefulness. But you are not awake.
You have arrived at REM (Rapid Eye
Movement) sleep.

52. REM SLEEP
In REM sleep, your muscles are
completely relaxed and you are unable
to move, while your active brain is
dreaming. REM is the most frequent
dream phase. REM dreams are more
vivid and emotional. REM sleep plays
a major role in memory storage,
retention and organization.

53. YOUR NIGHTLY CYCLE
After your first REM period you will fall
back to Stages 2, 3 and 4 sleep -- then move
back again through Stages 3 and 2 into
more REM sleep. This cycle repeats itself
every 90 to 110 minutes until you wake up.
Depending on the length of time you sleep,
you will travel between 4-6 of these cycles
before morning.

54. REM sleep is absolutely essential for
preparing the mind for peak daytime
performance. Whenever you have a
short night of sleep you are eliminating
the long REM periods that come
toward morning. This can impair your
daytime learning, thinking, memory
and performance. REM sleep prepares
your mind and body for success.

55. WHY DO PEOPLE HAVE
SLEEP DIFFICULTY?

57. For example, most if not all
sedatives and tranquillizers
interferes wit REM sleep. More so,
REM sleep is decreased by
antidepressants, amphetamines
and alcohol.

59. HOW DO WE PROMOTE GOOD SLEEP?
1. Schedule your activities- most of
us think we have more things to
do in a day than we plan for and
so we neglect our sleep in order to
accomplish them.

60. 2. Have a regular physical exercise
(Eccl 5:12). Those who have
structured exercise sleep more
deep than those who do not
exercise. When we exercise, slow
wave, deep sleep stages (physical
restoration) begins sooner and
last longer.

61. 3. Have a fixed time for going to bed
and getting up in the morning
even on the weekend and
holidays.
4. Observe regularity in all activities
of living as far as possible
including eating habits.

62. 5. Avoid late meal- an overloaded
digestive system prevents peaceful
sleep. There should be 4-5 hours after
regular meal before you go to bed and
2 hours after a light meal of fruit.
6. Avoid alcohol, coffee, and drugs.-these
are stimulants which may lead to
chronic insomnia

64. 7. End your day peacefully- avoid exciting
TV programs and argument
8. The bedroom should be cool, with good
ventilation, and as dark as possible.
9. No sleeping pill-they may knock out
REM stage of sleep

65. 10.Relax your mind- the thoughts and
worries of the day can do more in
keeping you awake than anything
else. A bedside prayer and meditation
on a scriptural text can give you a
peace of mind and sweet sleep. Worry
keeps our minds in a spin and
prevents sleep from coming.

110. • Gen. 2:1-3- God in His infinite wisdom
after creation gave us a day out of the
week to rest. The Sabbath rest is for
both our spiritual and physical rest. If
we deprive ourselves sleep, in the long
term, it can negatively affect our career,
our health and our life.

112. Exodus 20:8-11
Remember the Sabbath day, to keep it
holy. Six days shall thou labor and do all
thy work. But the seventh day is the
Sabbath of the LORD thy God: in it thou
shall not do any work, thou, nor thy son,
nor thy daughter, thy manservant, nor thy
maidservant, nor thy cattle, nor thy
stranger that is within thy gates.

113. For in six days the LORD made
heaven and earth, the sea, and all that
in them is, and rested the seventh
day: wherefore the LORD blessed the
Sabbath day, and hallowed it.