I have just finished a very refreshing week alone here at Cherokee Cove.  It allowed me to get some necessary things done around the house as well as seek the Lord’s presence and voice.  During this time, I wrote an article on “rest” for a local magazine.  I thought that you all might enjoy it.  Look for it in Carolina Mountain Life by the middle of September.

Fall back and get some rest!

By Samantha Stephens

Fall is my favorite time of year.  In just a few weeks, we get to “fall back” and gain an hour.  Oh, how I’ve missed that extra hour all Summer!

The days have already begun to shorten soon, we will find ourselves in the dark before our day seems to be “done.”  Ever feel that way?  Do you sometimes feel like you can “never get it all done” in a day? Many of us have had a very busy summer full of daily activities that didn’t end until well after dinnertime.  Almost every evening this summer we didn’t hit the bed until at least 11:30 pm!

I’m trying to learn a better way of doing things and with age comes wisdom. Oftentimes the “wise” thing to do is not always the most commonly recognized. Consider creating more boundaries and margin in your life.  This will allow for better time management.  Most importantly, make time to rest.

Getting regular, restful sleep is more important than you may realize.  So how can you benefit from getting more restful sleep each night?

• The Human Growth Hormone (HGH) in young people can be impaired by lack of sleep. This is because HGH is only produced when sleeping, and HGH is necessary for healthy growth, proper metabolism, and muscle quality.  The human growth hormone (HGH) is involved in many physiological processes throughout life, including the health of bones and skin tissues, the regulation of fat metabolism and the maintenance of a healthier body composition in adulthood.
• Carbohydrate cravings rise with a lack of sleep.  This is partly due to the fact that sleep deprivation lowers the production a hormone called Leptin. This hormone is responsible for telling the body when it is full. However, with decreased production of this hormone, your body will crave calories (especially in the forms of carbs) even though its requirements have been met. On top of that problem, with inadequate sleep, the hormone ghrelin increases, which makes you hungry, slows your metabolism and decreases your body’s ability to burn fat. Lastly, a lack of sleep can also disrupt glucose tolerance during the day, leading to diabetes.
• Many studies on “sleep deprivation” clearly indicate a relationship between mental illness and lack of sleep.   A sleep researcher at Harvard University, Robert Stickgold states, “Many studies on sleep deprivation clearly indicate a relationship between mental illness and lack of sleep.  Insomnia has long been linked to mental health problems, but they were always considered a side-effect. Now studies by American scientists suggest otherwise.  It was just so easy to say about a patient, well, he’s depressed or schizophrenic, of course he’s not sleeping well – and never to ask whether there could be a causal relationship the other way.” Many psychiatric problems such as depression, anxiety and attention deficit disorder could be caused by sleep problems, as new research suggests.

The following will hinder restful sleep:

• Caffeinated beverages and foods such as coffee, teas (check labels), chocolate, and many soft drinks should be avoided or at least limited until after 12 noon.   (you should limit or eliminate all sources after 12 noon)

• Excessive alcohol intake.   If you must drink, choose only beer or wine and limit intake to no more than 4 ounces for women per day and 8 ounces for men per day.
• A poor diet that leads to an imbalance in cortisol levels. Cortisol is a hormone produced by the adrenal glands that regulates many body functions such as the thyroid, skeletal and muscular system, metabolism, disease resistance, and allergies. Cortisol levels readily respond to our food intake during each day, so avoid foods that are high in sugar and low in fiber because they have a high glycemic index and consuming them will result in wider fluctuations in insulin and therefore higher levels of cortisol than foods with a low glycemic index. Even worse, when you skip a meal, the cortisol level tends to rise. A rise above the normal range during the day almost guarantees that the nighttime cortisol will be high and thus disrupt REM sleep. (REM sleep is the deepest and most restful sleep.) A regular sleep pattern promotes healthy cortisol levels and this is vital for good health.  Any disruption in your cortisol levels can result in a tendency toward fatigue among many other problems such as migraine headaches, gastrointestinal problems and either low or high blood pressure.  As you can see, an imbalance in cortisol promotes a “vicious cycle.”

How will you benefit from more restful sleep? Consider the following suggestions in order to promote healthy sleep patterns:

• Eat a lighter meal in the evening and make sure you are finished at least 2 hours before you get in bed.  Alkaline producing foods such as leafy or cruciferous greens, fresh berries, or soups made from natural stock are wonderful.  Make a mixed green salad topped with sesame seeds (rich in tryptophan) with a little olive oil and lemon juice topped with Celtic sea salt.  You may also want to try a fresh fruit or vegetable smoothie.  Homemade chicken, vegetable, or onion soup with a small amount of whole wheat, sprouted bread is another great choice.  You may also try a little pasta in a light sauce-nothing too heavy like cream.  Remember to keep the serving small.  Your bigger meals should be earlier in the day when you have more time to metabolize the food.  You may also want to try some foods that contain the amino acid tryptophan, such as bananas, milk, eggs, fish and turkey.  Tryptophan is a precursor of the sleep-inducing substances produced in the brain called serotonin and melatonin.
• Work on a daily “wind down routine”.  Lower lights, play soft music such as classical guitar, piano, or other soothing instrumental.  Make a point to resolve conflicts with family members or friends before the end of each day.  Any major confrontation that is not unresolved before bedtime can cause restless sleep.  Remember, “Do not let the sun go down on your anger.” This is very wise advice.
• Make sure your bedroom is somewhat orderly and the bed is ready for you to get into.  Here is one personal story: I used to throw all my clean clothes from the dryer on the bed to fold later.  I soon discovered that this caused a problem if I forget to complete this task earlier in the day.  Finding a bed loaded with more “chore work” when I am tired and ready for bed was a mistake!  Now I throw the clothes somewhere else or get them folded right away. I also make sure to turn down the bed sometime later in the day, fluff the pillows, and leave a window open for the mountain air to fill the room.  This makes for a wonderful atmosphere when we are ready to retire.  Hot teas are also a great way to wind down in the evening.  Chamomile and “Tension Tamer” are two of my favorites.
• Avoid any media that might be stimulating to your mind.  This varies with each person.  I suggest that you start by eliminating video games, controversial talk radio or “political” television, thriller movies or books, and loud, fast paced music.   For those of you who are of the Christian faith, consider reading from the Bible before you retire for bed. Chapter 11, verse 28 in the book of Matthew speaks of coming to the Father when you need rest.  This verse and many other scriptures from the Word will bring much comfort as you fall asleep.
• Lastly, try getting to bed no later than 10 pm. Even earlier is better.  Follow a “Farmer’s schedule” which rises and falls with the sun.  The hours that you sleep before 12 midnight are always more restful than the hours after midnight.  Still yet, many folks are just not suited to this kind of plan so find a plan that works for you to get at least 8 hours of sleep every night and stick with it.  The most important thing is a consistent, daily sleep schedule.

Where to begin?  Let’s start with eliminating the items that hinder sleep, then adding things to encourage rest, and lastly seeking natural sleep aides if still needed.  If needed, ask your health care provider about natural sleep aides such as Melatonin.