Sleep

Bad days. We’ve all had them, and for many of us, it doesn’t take much to send a day spiraling into chaos before breakfast is even over.

According to a new survey, the average American knows their day is going to be bad by 8:36 a.m. Additionally, it’s not just a rare occurrence—four times a month, people expect the worst, adding up to an average of 48 bad days every year.

Mornings, it seems, are critical in setting the tone for the day. The survey highlights that common morning mishaps—such as waking up feeling sick (35%), suffering from poor sleep (31%), or starting the day with a headache (29%)—are among the top indicators of a bad day. Even seemingly minor inconveniences, like misplacing keys (26%) or leaving a phone at home (25%), can derail the entire day.

The impact of these morning disruptions is significant. Nearly half of those surveyed (48%) reported canceling plans or calling in sick after a challenging start to the day, opting to return to bed in hopes of salvaging what remains.

Possible Preaching Angle:
We have all been there, but a Christian doesn’t have to let pessimism or emotions rule their day. Beginning this new year, resolve instead, by faith, to put your day into God’s hands – “This is the day that the Lord has made, let us rejoice and be glad in it” (Psa. 118:24)

Do you occasionally find yourself waking up at 3am, going over embarrassing memories, or having a cringe attack, and begin picking on yourself?

According to a psychology researcher specializing in sleep, the 3am wake-up call often coincides with a surge of negative self-talk. This phenomenon is commonly referred to as "barbed-wire thinking." It’s not just you, but is shared by many people and can be particularly distressing due to the vulnerable state we find ourselves in during the early morning hours.

Research suggests that around 3 or 4am, our bodies experience a natural shift in sleep patterns. Core body temperature begins to rise, sleep drive diminishes, melatonin secretion peaks, and cortisol levels increase in preparation for the day ahead. While we may awaken multiple times throughout the night, the combination of stress and the unique physiological factors present during this specific sleep phase can often lead to increased awareness of these awakenings.

At this point in the sleep cycle, we are both physically and mentally at our lowest ebb. Our internal resources are depleted, making it challenging to cope with negative emotions or thoughts. Additionally, the lack of social connections, cultural support, and problem-solving skills typically available during the day exacerbates our vulnerability.

Furthermore, the solitude and quiet of the early morning can contribute to a heightened sense of self-focus. Without external distractions, it's easy to become engrossed in negative thoughts and emotions, such as guilt, regret, or fear.

Possible Preaching Angle:

Besides the natural circadian rhythm that explains early morning “barbed-wire thinking” early morning can be a time of heightened spiritual awareness, both positive and negative. 1) Experiencing God - God can more easily speak to us at night when we are not distracted by busyness; 2) Spiritual Warfare - Satan can take advantage of our vulnerable state and use this time to attack us to cause us shame and guilt involving past actions and memories.

In her book, Aging Faithfully, Alice Fryling writes about what she learned from insomnia:

Sleep has always been difficult for me, but about the time I turned sixty, insomnia came banging at my door. I lay awake every night for hours. Sometimes in anxiety, sometimes in boredom. I prayed every night that God would help me sleep. That didn't work. It only made my insomnia worse because then I would lie awake trying to solve the theological issues around unanswered prayer.

One tired morning as I sat in quiet, I began to wonder why God created us to sleep in the first place. If I were God, I would want people to stay awake to help take care of the world. But for about eight hours out of every twenty-four, God designed us to be asleep.

I realized that when I sleep, I am out of control. When I experience insomnia, I am also out of control. I certainly cannot make myself go to sleep. Perhaps insomnia and sleep accomplish the same purpose. In other words, insomnia was a reminder, like sleep, that we do not control our own lives, let alone the world. God is our Creator and is the one in charge.

My ‘theology of sleep’ is my own personal reminder that God is God and I am not. God is in control of my life, my waking and sleeping hours, in loving, creative, grace-filled ways. Apparently, my being out of control is part of God's design.

Have you ever wondered what happens in your brain while you sleep? A good night's sleep does more than just help you feel rested; it might literally clear your mind.

A study published in the journal Cell shows how deep sleep may wash away waste buildup in the brain during waking hours, an essential process for maintaining brain health. According to one researcher, “It’s like turning on the dishwasher before you go to bed and waking up with a clean brain.”

Research sheds light on how deep sleep plays a crucial role in “cleaning” the brain by flushing out waste products that accumulate during waking hours. This process, known as glymphatic clearance, is driven by the brain’s glymphatic system to remove toxic proteins associated with neurological disorders such as Alzheimer’s disease.

The study identified norepinephrine, a molecule released during deep sleep, as a key player in this process. Researchers observed in mice that norepinephrine waves occur roughly every 50 seconds, causing blood vessels to contract and create rhythmic pulsations. These pulsations act as a pump, propelling brain fluid to wash away waste.

These findings, which likely apply to humans, highlight the importance of high-quality, natural sleep for maintaining cognitive health. Poor sleep may disrupt waste clearance, potentially increasing the risk of neurological disorders. Researchers noted that understanding these mechanisms can help people make informed decisions about their sleep and overall brain health.

Possible Preaching Angle:

Sleep is a precious gift from God, reminding us of the importance of rest in our lives. By modeling rest himself, God teaches us that taking time to recharge is necessary. Renewing our minds is crucial, and rest allows us to do just that—refreshing our thoughts and rejuvenating our spirit.

For parents of young children, few things are as precious as a good night’s sleep—both for their child and for themselves. Yet many parents struggle with getting their little ones to bed and ensuring they get the rest they need.

A poll from the C.S. Mott Children’s Hospital sheds light on the sleep habits and challenges of children aged one to six years. Perhaps of greatest concern is that nearly one in four young kids struggle with anxiety at bedtime.

The poll, which surveyed a national sample of parents with kids under seven, found that the vast majority (90%) have a bedtime routine for their child. These routines often include:

Brushing teeth (90%)

Reading bedtime stories (67%)

Taking a bath (54%)

Praying (31%)

Talking about their day (23%)

But bedtime struggles are common, with 27% of parents describing the process of getting their child to bed as difficult. The poll identified that 23% of children were worried or anxious at bedtime and had trouble falling asleep. Once asleep, some children:

Wake up upset or crying (36%)

Move to their parents’ bed (43%)

Insist that a parent sleep in their room (31%)

Your brain is planning to remind you of the stupid thing you did 15 years ago in the early hours of tomorrow morning. It reckons on waking you up with a jolt after only three hours of sleep. Then it will spend much of the rest of the night replaying a list your greatest (mistakes).

The spongy grey lump which sits between your ears is planning a real “greatest hits” retrospective which will include every dumb thing you’ve ever said. That time you got it completely wrong with the person you really fancied and doomed yourself to a life of regret and loneliness. Every stupid … choice you’ve ever made and how people are only your friends because they pity you.

It expects this will be complete by about 6:30am, by which time you’ll have to get up and go to work and pretend you’re just fine. When asked, your brain said it intends to do this randomly at intervals for the rest of your life.

Possible Preaching Angle:

Since no one is without sin (Ps. 143:2; Rom. 3:10), you will have many regrets, shameful memories, and sins to ponder late at night (Ps. 32:1-6). Only in Christ can we find true forgiveness, release from a guilty conscience, and the promise that “God’s mercy is new every morning” (Lam. 3:23-24).

If you’re waking up feeling more exhausted than when you fell asleep, you’re not alone. According to new research, the average American wakes up feeling well-rested only three mornings out of the week. The survey of 2,000 U.S. adults reports that the average person doesn’t get anywhere near the quality or amount of sleep they want.

On average, Americans only get six hours of sleep on any given night, while a majority aspire to get eight or more in the new year (58%). Parents in particular claim to struggle with nighttime routines. Thirty-five percent of respondents who are parents say their nighttime routine suffers, with a similar percentage of parents sharing that they have trouble winding down before bed most of the week (34%).

It’s not just parents, however, as two in three Americans (66%) report that they need a full two hours or more to wind down before being able to fall asleep. Respondents from the Northeast (38%) and “night people” (53%) are most likely to struggle with winding down.

During the late-Medieval period, London had a strange law on the books—each entry gate into the city had to keep a musician on duty. This could be a dangerous job—city gates were where attackers and other threatening outsiders first appeared. It’s like border patrol nowadays, but they gave the job to musicians.

As strange as it sounds, musicians took charge of many essential services back then. These hired municipal minstrels started showing up everywhere in Europe around the year 1370. They typically played wind instruments—including trumpets, trombones, fifes, bagpipes, and recorders—as well as percussion.

To the modern mind, musical skills and police responsibilities have little in common, but in an earlier age the two roles often overlapped. Musicians not only helped defend the city gate but might also be required to patrol streets at night. In Norwich in 1440 a tax was instituted to pay the waits for their watch—and these musicians were required to take an oath of office. In Germany, a minstrel was expected “to acquit himself well as a swordsman.”

Why musicians? The most obvious answer is that musicians were ideal first responders because they could sound the alarm in case of a major disturbance. Certainly, a loud horn or drum helps in that regard. This signaling capacity of musical instruments also explains their longstanding use in military operations.

Possible Preaching Angles:

In the same way, every follower of Jesus is called to stay awake, to stay at our post, to guard and protect, and pray for the “city gate” where the Lord has posted us.

The next frontier for advertising isn't virtual reality or holograms—it's your dreams, according to sleep researchers. And they warn, the practice could soon become a nightmare.

In an open letter, the scientists criticize the concept of dream advertising. Using audio and video clips companies engineer ads into your subconscious. They say in the letter, that not only does the practice already exist, but a beer company has even publicly tested it out during Super Bowl LV.

The sleep researchers cite a press release as an example. In it, Molson Coors Beverage Company openly admitted it could manipulate your dreams so you can collectively see visions of alcoholic beverages dancing through your head using the science of guiding dreams.

So, how exactly do marketers slither into our dreams? Molson Coors collaborated with Harvard psychiatry professor Deirdre Barrett. "Barrett worked with the Coors team to develop a stimulus film that induces relaxing, refreshing images including waterfalls, mountains, and of course, Coors."

It's easy to see where the researchers' concerns stem from as this scientific power makes its way to advertisers—especially when the advertiser offers a product with the potential to be habit-forming for consumers.

Possible Preaching Angle:

Dreams; Mind; Temptation; Thoughts; Worldliness – This technique is nothing new. Satan has been practicing influencing the minds of people for thousands of years. As believers we need to take control of our thoughts. What do you fill your thoughts with? What do you fall asleep thinking about? Focus your thinking on God (“think on these things” Phil. 4:8-9).

In 1879 the modern world changed forever with a patent. It was issued for the invention of a carbon filament made of cotton and linen thread, wood splints, papers coiled in various ways. This process which, after fine tuning, would launch a company the following year dedicated to commercial production of the electric light bulb. The Edison Electric Company offered its customers a safer, cleaner, cheaper alternative to gas light. As electric power began to replace gas in homes and factories, for the first time in human history work was no longer limited to the time between sunrise and sunset.

With his modern utterance of “let there be light,” Thomas Edison invited humanity into a world that never sleeps. Edison himself believed sleep was a waste of time. He was known to work over 100 hours a week, to hold job interviews at 4:00am, and to insist that his employees adhere to the same sleepless schedule he did. He adhered to and promoted a philosophy that rest was the enemy of productivity. In 1914 he said that there is really no reason why men should go to bed at all.

It appears his vision for a sleepless humanity has come to pass. The Centers for Disease Control and Prevention has declared a sleep deprivation epidemic among Americans. Though Edison’s “let there be light” may have ushered us into sleeplessness, the divine creator who uttered, “Let there be light” also benevolently declares “Let there be rest.”

Jeanne Pouchain knows she’s not dead. But she has to prove it in court. The 58-year-old French woman was declared dead by a court in 2017 during a decade long legal case. An employee Pouchain had fired years ago sued her for lost wages and told a court that Pouchain was dead after she stopped responding to the employee’s letters.

Without evidence, the French court accepted the allegation and levied a judgment against Pouchain’s estate. The court’s decision set off a chain reaction in France’s bureaucracy, which scrubbed her from official records and invalidated her identity cards and licenses.

Pouchain recently told The Guardian, “I have no identity papers, no health insurance, I cannot prove to the banks that I am alive … I’m nothing.” Pouchain’s attorney then presented an affidavit to the court from her doctor attesting to her continued existence. Her former employee says Pouchain had been pretending to be dead in order to avoid paying the court-mandated damages.

Possible Preaching Angle:

Christians can also appear to be dead if they let their spiritual life lapse. This is true in church membership (Rev. 3:1) and also in the lifestyle they choose if they fall into worldliness (Eph. 5:14-15; Rom. 13:11).

The American Sleep Apnea Association estimates that 22 million of us suffer from some form of sleep apnea. This is a potentially serious disorder in which we repeatedly stop breathing in our sleep. The long-term effects of sleep apnea include high blood pressure, stroke, heart attacks, and is a risk factor for dementia.

CPAP machines are the most widely used device for treating moderate and severe sleep apnea. Through a mask and tube the CPAP machine pumps a continuous stream of oxygenated air allowing you to breathe continuously while you sleep. When you first start using a CPAP machine, the pressure of the rushing air can feel suffocating, but you eventually get used to it.

Possible Preaching Angle:

Two of the most common words translated as "spirit" in the Bible can also be translated "air." In Ephesians 5:18 the present passive imperative verb translated "be filled" tells us that we are commanded to be continuously filled with the Holy Spirit. Unfortunately, Christians suffer from Spirit apnea, a serious disorder in which we repeatedly stop breathing in the life-giving Spirit of God. It's a congenital defect borne out of our spiritual depravity. Spirit apnea, like sleep apnea, can have a grave effect on our hearts, minds, and actions.

Spiritual disciplines are like CPAP machines. They supply us with a continuous flow of God's life-sustaining Spirit. Some of these disciplines include prayer, fasting, Bible reading/meditation, worship, giving, and evangelism. At first these disciplines can seem overwhelming. Over time though, you get used to them and begin to notice the effects.

Most know that the coronavirus pandemic had a significant negative effect on mental health. United States adults were three times more likely to experience mental distress, anxiety, and depression than adults in 2018 or 2019.

But teenagers tell a different story. Researchers surveyed teenagers in the summer of 2020 about their mental health and compared the results to a similar survey in 2018. They found that the percentage of teens who were depressed or lonely actually fell in 2020. The percentage of teens who were unhappy or dissatisfied was only slightly higher in 2020 than 2018.

What explains it? Researchers attribute positive mental health outcomes in teenagers to two things: more sleep and more time with family. Positive family relationships are linked with better mental health outcomes, and most teenagers reported spending significantly more time with their parents and siblings. In fact, 68% of teenagers reported that their families grew closer during the pandemic, and less than 1 in 20 of those reported feeling depressed.

According to the National Institute of Mental Health, 32% of teens 13-18 years old struggle with an anxiety disorder. There’s a lot we could go into here, but it makes you wonder what’s causing this and what can teens do to reverse the trend? What do happy teens do?

An interesting article by Psychology Today (PT), asked this very question: What do happy teens do? The article primarily pointed out what seems to make teens unhappy and it’s interesting. They found the more time teens spent on their phones, the less happy they were and vice-versa. (Surprise!)

The article noted:

The strongest correlation with happiness is sleep — teens who say they get more than seven hours of sleep more nights are happier. … With the exception of sleep, activities that usually involve being with other people are the most strongly correlated with happiness, and those that involve being alone are the most strongly correlated with unhappiness.

Of course, the Psychology Today article is largely speculation, but it does provide some insight into what affects our happiness. Here are three suggestions to improve your mood:

Get eight or more hours of sleep every night for a week straight. [Stop making excuses, “But I’m a night owl. I love staying up late!” Get eight hours sleep for a week and see how you feel.] Put down your phone (a lot). [Go outside, breathe in the fresh air. Read a book or learn an instrument or make a new friend. Do something other than ogling at your phone all day.] Go spend time face-to-face with friends. [As we can see in Genesis, God did not create us to do life alone. Adam in his perfect state was “lonely” and God said it wasn’t good (Genesis 2:18.]

Possible Preaching Angle:

As Christians, we obviously believe there is more which plays into our happiness than mere science can tell–our fallen nature, sin, the devil, and the world. But sometimes we forget our own humanness and how poor habits can affect our mood. The reality is, your body was not meant to spend hours a day watching YouTube videos or scrolling Instagram. God created us with a need for physical activity, social connection, and rest.

There once was a time people were awakened, not by a cell phone or even an alarm clock, but by a “knocker-upper.” For many workers in early 20th century Britain, the daily alarm clock was a service worker. Known as the “knocker-upper” these predawn risers would pass by working-class buildings, rapping on the windows of those who need to get up.

Rural laborers, used to keeping time with the seasons, had relocated to manufacturing cities. They not only had to adjust to dangerous, fast-paced industrial work, but to new schedules. There were alarm clocks at the time, but they were expensive and unreliable.

Some workers might only find out they’d been called in for a shift from the knocker-upper that morning. Conditions could be cutthroat. Author Paul Middleton writes, “Life for the employed was forever balanced on a knife edge. Being late for work could mean instant dismissal and a speedy spiral for those workers and their families into poverty, homelessness and destitution.”

The job went obsolete around a hundred years after it was invented, as alarm clocks became more affordable and reliable and working conditions improved.

Possible Preaching Angles:

1) Employee; Work & Career – We should value the members of our church who work hard to earn a living. It is easy to demand too much of them as volunteers if we do not understand their labor. 2) End Times; Second Coming – As we near the end of the age, there is even a greater need for people to be awakened before it is too late (Rom. 13:11; Eph. 5:14)

One-third of Americans say they lie awake at least a few nights a week. You can try meditation or medication, but according to a study published in the Journal of Psychology and Health, there’s another practice you could consider instead: forgiveness.

Researchers asked 1,423 American adults to rate themselves on how likely they were to forgive themselves for the things they did wrong and forgive others for hurting them. They also answered questions about how they had slept in the past 30 days.

The results suggest people who were more forgiving were more likely to sleep better and for longer, and, in turn, have better physical health. Forgiveness may help individuals leave the day’s regrets and offenses in the past and promote sound sleep. Otherwise, as many troubled sleepers have experienced, we might have too much on our minds to get any rest.

People who don’t forgive, researchers explain, tend to linger on unpleasant thoughts and feelings, such as anger, blame, and regret. This can involve painful rumination—repetitive thoughts about distress. That resentment or bitterness could be detracting from sleep quality and well-being, the study suggests.

Possible Preaching Angles: This study offers a new perspective on forgiveness as a key factor in achieving healthy sleep. So while it isn’t guaranteed to resolve your sleeping issues, forgiveness could be something to try out. Letting go of lingering difficult thoughts and feelings may help you not only avoid that stare-down with your clock tonight, but also feel better tomorrow.

In his book The Grace Awakening, Charles Swindoll recounts an experience he once had while ministering at a Bible conference. On the first night he had briefly met a couple who seemed to be friendly and quite glad to be at the meetings. However, as the week went by, Swindoll noticed that roughly ten minutes after he would start speaking at every meeting, the husband would be fast asleep!

This experience began to irritate Charles so much that by the time of the final meeting, he was convinced that the man was there only to please his wife, and was "probably a carnal Christian." At the conclusion of the final meeting however, the wife requested to speak to Charles for a few minutes. He figured she wanted to talk to him about her husband's lack of interest in spiritual matters.

Imagine how greatly embarrassed he was when the wife mentioned that her husband had terminal cancer and that they had attended the conference mainly at his request. It was his “final wish” to be at the conference even though the pain medication he was taking made him drowsy. She then said, "He loves the Lord, and you are his favorite Bible teacher. He wanted to be here to meet you and to hear you, no matter what." Charles Swindoll wrote, "I stood there, all alone, as deeply rebuked as I have ever been."

What a dangerous thing it is to judge others. Jesus said, "For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you" (Matthew 7:2).

True rest seems to be elusive for most Americans. Only one in seven adults (14 percent) set aside a day a week for rest. And on that one day a week, what do they do? Mostly, they work. Only one in five (19 percent) of this small group say they don't do any work at all. Even fewer Americans commit to daily time alone (16 percent) or with God (21 percent) or to activities that recharge them (12 percent). Only 12 percent of American adults say that they intentionally set aside a time of day when they don't use electronic devices.

Proper sleep habits have long been understood as essential to physical and mental health, but the exact reasons why have still remained a matter of scientific intrigue. However, a research team released findings that shine some more light on the natural processes our bodies undergo during sleep. They found that during the hours we are unconscious, the brain takes advantage of the opportunity and actually shrinks the synapses that connect the brain's neurons by up to 20%.

The reason, the researchers presume, is to remove inconsequential information and make room for new memories to be made. Without this process, the synapses would become overloaded with information and not be able to cope. "It is critical to have pruning back at night, so that the huge amount of information encoded by temporary synapses during the day won't overwhelm the brain," says Russell Foster, a sleep researcher at the University of Oxford. "Pruning ensures that only the most important information is retained." The study also noted that this neurological activity is likely only one of many "housekeeping" items that take place during a good night's sleep, emphasizing how important rest truly is.

Potential Preaching Angles: We may often consider the theological implications of regular Sabbath and rest, but it can be fascinating to consider that God actually built humans to rest regularly.