1
Chapter
06
Rest
R
is
for
rest,
which
restores
life
BY
FRED
HARDINGE
In
1996,
7-‐year-‐old
Jessica
DuBroff
was
attempting
to
be
the
youngest
student
pilot
to
fly
across
the
United
States.
Accompanying
her
were
her
father
and
her
flying
instructor.
The
first
couple
of
days
went
uneventfully,
but
as
often
happens,
the
media
were
closely
following
this
attempt
and
hounded
the
instructor
pilot
for
midnight
and
early
morning
interviews.
While
talking
with
his
wife
on
the
phone
from
Wyoming,
the
instructor
told
her
how
frustrated
he
was
with
all
the
media
interruptions,
how
fatigued
he
had
become
as
a
result
of
the
lost
sleep,
and
how
much
he
was
looking
forward
to
being
finished
with
the
“media
zoo.”
The
next
morning,
while
preparing
for
the
flight,
this
instructor
with
an
impeccable
record
for
safety
uncharacteristically
failed
to
get
a
weather
briefing
before
departure.
As
a
result,
he
flew
directly
into
a
storm
and
the
plane
crashed
shortly
after
takeoff.
No
one
survived.
Interviews
with
ground
staff
later
revealed
that
this
very
experienced
pilot
had
started
the
engine
without
removing
the
wheel
chocks—something
every
pilot
does
before
cranking
the
engine.
This
forgetfulness
evidenced
his
extreme
state
of
fatigue.1
Sleep
science
tells
us
that
as
in
the
case
of
this
experienced
instructor,
tired
minds
are
much
more
likely
to
make
serious
mistakes.
In
most
societies
of
the
world
today,
a
2
significant
percentage
of
the
population
is
sleep
deprived.
In
the
United
States
fatigue
is
one
of
the
10
most
common
reasons
people
visit
a
physician!
The
need
to
rest
and
relax
appears
to
be
the
greatest
when
there
seems
to
be
no
time
for
it.
Without
rest
and
relaxation
all
humans
suffer
cognitive
impairments.
Tired
people
become
inefficient,
slower,
less
safe,
and
make
more
mistakes.
To
remain
“at
the
top
of
our
game”
we
need
adequate
sleep
each
night.
There
have
been
many
attempts
to
increase
productivity
by
extending
the
workweek
and
daily
working
hours.
They
have
all
failed
because
we
each
have
a
physiological
need
for
rest
each
day,
as
well
as
a
day
off
each
week
and
a
restful
annual
vacation.
For
peak
cognitive
performance
and
abundant
energy,
we
must
celebrate
the
refreshing
gift
of
sleep.
When
our
brains
are
tired
enough
we
will
go
to
sleep
involuntarily.
These
short
periods
of
rest
are
called
micro-‐sleeps
and
generally
last
from
a
fraction
of
a
second
to
no
more
than
a
second
or
two.
If
we
are
idly
sitting
in
a
chair,
this
usually
causes
no
problem.
Should
we
be
operating
a
complex
piece
of
machinery
or
carefully
seeking
to
solve
a
multifaceted
problem,
however,
these
momentary
lapses
could
result
in
catastrophic
outcomes.
Sleep
Deprivation
Many
factors
of
our
increasingly
chaotic,
24/7
world
of
tempting
and
demanding
activities
contribute
to
the
growing
problem
of
sleep
deprivation.
The
rising
number
of
choices
available
to
us,
such
as
playing
computer
games
or
watching
television
in
the
evenings,
often
can
delay
the
onset
of
sleep.
Life
has
simply
become
more
complex.
3
A
growing
body
of
evidence
shows
that
sleep
deprivation
impairs
our
cognitive
performance,
which
in
turn
influences
the
quality
of
our
decisions,
our
emotional
control,
and
our
efficiency,
productivity,
and
safety.
We
all
need
sufficient
rest
to
restore
the
wear
and
tear
of
life.
Fascinating
research
has
established
that
when
we
are
tired
the
“executive
functions”
of
our
minds
suffer.
We
become
less
effective
at
recognizing
the
choices
that
are
available
to
us
and
less
capable
of
deciding
which
of
the
choices
is
best.
Even
if
we
can
clearly
see
the
choices,
we
may
not
be
able
to
act
on
what
we
know
we
should
do.
Our
creativity
is
reduced,
along
with
our
efficiency.
The
frontal
lobes
of
our
brains
are
where
we
combine
the
current
information
from
our
senses
with
previously
learned
information
and
life
experiences
to
make
our
decisions.
It’s
this
portion
of
the
brain
that
is
most
affected
by
insufficient
sleep
and
rest.
Fatigue
lowers
our
cognitive
efficiency,
lessens
the
awareness
of
our
surroundings,
reduces
the
ability
to
process
new
information,
decreases
our
long-‐term
memory,
and
impairs
the
learning
of
new
information.
Because
success
in
almost
all
of
life’s
endeavors
is
determined
by
the
quality
of
the
decisions
we
make,
it
is
vitally
important
to
rest
as
needed.
Sadly,
today
there
is
a
ubiquitous
intrusion
of
personal,
social,
and
cultural
activities
into
the
time
that
traditionally
has
been
reserved
for
sleep.
Consequently,
attention
spans
are
diminished,
judgment
is
impaired,
and
our
ability
to
carry
out
complex
mental
operations
is
reduced.
Sleep
Debt
4
When
we
miss
out
on
sleep,
we
accumulate
what
is
known
as
“sleep
debt.”
As
this
accumulates,
we
become
less
productive.
Research
was
conducted
with
four
groups
of
people
who
all
had
the
same
demonstrated
skill
level
in
performing
identical
tasks
throughout
21
days
of
activity.
The
following
chart
demonstrates
how
productivity
was
significantly
reduced
as
nightly
sleep
was
shortened.
After
the
full
21
days
of
measurements,
the
productivity
of
those
who
got
7
hours
of
sleep
per
night
dipped
about
8
percent.
The
group
that
got
6
hours
of
sleep,
however,
saw
their
productivity
drop
by
55
percent,
while
those
getting
5
and
4
hours
of
sleep
were
able
to
produce
only
35
percent
and
20
percent
respectively
of
what
the
7-‐hour
sleepers
produced.
Sleep
traditionally
has
been
viewed
for
its
effects
on
the
function
of
the
brain
and
emotions.
Current
research,
however,
is
finding
that
even
moderate
sleep
debt
in
healthy
volunteers
can
alter
their
metabolic
state
in
such
a
way
that
it
mimics
the
glucose
metabolism
of
diabetics.
After
four
hours
of
sleep
for
six
nights,
healthy
young
men
experienced
a
30-‐percent
decrease
in
their
body’s
ability
to
metabolize
carbohydrates.
5
They
experienced
significantly
higher
levels
of
the
stress
hormone
cortisol,
and
a
decrease
in
insulin
sensitivity.
This
and
other
research
is
suggesting
that
there
may
be
a
link
between
the
growing
epidemic
of
sleep
deprivation
and
the
epidemic
of
obesity.
It’s
interesting
that
sleep
deprivation
leads
to
decreased
performance
similar
to
that
which
occurs
when
a
person
is
under
the
influence
of
alcohol.
Studies
have
shown
that
16
to
18
hours
of
wakefulness
(one
long
day)
in
healthy
adults
results
in
impairments
comparable
to
the
legal
blood-‐alcohol
level
of
intoxication
of
greater
than
0.08
percent.
How
Much
Sleep
Do
We
Need?
Sleep
needs
vary
between
individuals.
Nearly
all
sleep
experts
agree,
however,
that
seven
hours
of
sleep
per
night
is
enough
to
“get
by
on,”
but
that
most
people
need
about
eight
hours
for
optimal
cognitive
performance.
Thomas
Edison
reportedly
believed
that
sleep
was
a
waste
of
time,
and
he
set
out
to
invent
the
electric
lightbulb
to
extend
daylight
hours.
He
reportedly
slept
four
to
five
hours
per
night.
Yet,
those
who
worked
with
him
in
his
laboratory
reported
that
he
frequently
took
naps
during
the
day.
Adequate
nighttime
sleep
should
remove
most
daytime
sleepiness
and
provide
a
sense
of
calm
well-‐being
and
alertness.
Students
often
will
study
most
of
the
night
when
cramming
for
an
examination,
and
they
often
suffer
the
consequences
of
sleep
deprivation
in
poor
grades
as
a
result.
The
way
people
choose
to
live
and
order
their
lives,
along
with
often
hectic
work
schedules,
frequently
results
in
increased
inattention
at
work.
Sleep
provides
the
“right
stuff.”
It
prepares
bodies
and
minds
for
peak
performance.
6
Stages
of
Sleep
Sleep
is
divided
into
various
stages.
These
are
based
on
the
characteristic
waveforms
seen
on
electroencephalographic
recordings
of
brain-‐wave
activity.
There
are
two
major
types
of
sleep:
nonrapid-‐eye-‐movement
sleep
and
rapid-‐eye-‐movement
sleep.
Nonrapid-‐eye-‐movement
sleep
is
often
characterized
by
four
stages.
The
first
two
are
deviations
from
wakefulness
and
generally
last
only
a
few
minutes.
Stages
three
and
four
are
known
collectively
as
“slow-‐wave
sleep.”
It
is
during
this
period
of
“deep
sleep”
that
the
restoration
and
growth
of
body
tissue
occur
and
immunity
to
infections
is
strengthened.
7
Rapid-‐eye-‐movement
sleep
is
characterized
by
a
waveform
similar
to
wakefulness.
The
eyes
will
move
back
and
forth
rapidly
under
closed
lids
as
though
looking
from
side
to
side,
even
though
the
person
is
sound
asleep.
Our
dreams
occur
during
this
phase
of
sleep,
although
we
usually
recall
very
little
of
the
dream
content.
Some
individuals
may
sleepwalk,
wet
the
bed,
or
grind
their
teeth
during
this
phase.
Rapid-‐eye-‐movement
sleep
is
very
important
for
mental
and
emotional
restoration.
Many
important
and
fascinating
functions
take
place
here,
including
memory
organization
and
reorganization,
as
well
as
the
refreshing
of
memories.
During
a
good
night’s
sleep,
these
two
types
of
sleep
occur
in
approximately
90-‐
minute
cycles
that
are
repeated
from
four
to
six
times
during
the
night.
Both
types
of
sleep
are
necessary
for
complete
physical
and
mental
rest.
The
recuperative
value
of
sleep
can
be
measured
by
the
shape
of
these
cycles
and
is
called
the
“sleep
architecture.”
Good
sleep
8
architecture
results
in
recuperative
sleep,
which
enhances
learning
and
improves
productivity.
Certain
choices—such
as
irregular
times
for
retiring
and
awaking,
worry
and
anxiety,
certain
medications
and
alcohol,
and
eating
just
before
going
to
bed—can
impair
good
architecture.
Sadly,
most
people
are
totally
unaware
of
their
own
reduced
capabilities
because
they
have
been
sleepy
for
so
long
they
don’t
know
what
it’s
like
to
feel
wide
awake!
A
rested
person
will
accomplish
more
in
less
time
and
do
it
better,
more
effectively,
and
safely!
Steps
to
Getting
a
Good
Night’s
Sleep
• Learn
to
value
sleep.
We
never
accomplish
what
we
do
not
value.
• Establish
a
regular
bedtime
ritual
to
let
your
mind
and
body
know
that
you
are
preparing
to
sleep.
• Exercise
appropriately
every
day,
at
least
four
to
five
hours
prior
to
retiring.
• Establish
regular
times
for
rising
and
retiring,
and
stick
to
them
every
day—even
on
weekends.
• Use
a
comfortable,
firm
bed
located
in
a
quiet,
cool
bedroom
not
cluttered
with
TVs,
computers,
and
exercise
equipment.
• Eat
lightly
in
the
evening,
several
hours
prior
to
bedtime.
• Avoid
watching
exciting
or
depressing
TV
programs
or
movies,
engaging
in
stressful
events
such
as
arguments,
or
making
momentous
decisions
soon
before
bedtime.
9
• Avoid
the
use
of
sleeping
medications,
caffeine,
and
alcohol,
which
disrupt
normal
sleep
architecture.
• See
your
personal
physician
if
you
suspect
a
sleep
disorder
or
other
medical
condition.
• Put
your
trust
in
God.
Give
Him
your
problems
and
anxieties.
Remember:
Tonight’s
sleep
builds
tomorrow’s
energy!
Sleep
is
as
important
as
diet
and
exercise,
only
easier!
Weekly
and
Annual
Rest
Sleep
scientists
also
recognize
that
to
truly
remain
rested
and
productive
we
need
both
a
weekly
and
an
annual
rest.
In
Britain
during
World
War
I,
increased
productivity
was
attempted
by
continuous,
nonstop
work
schedules.
It
was
later
recognized,
however,
that
by
reducing
the
workweek
to
48
hours
and
requiring
one
day
of
rest
per
week,
productivity
actually
increased
by
15
percent.
On
July
29,
1941,
Winston
Churchill
announced
before
the
House
of
Commons,
“If
we
are
to
win
this
war
it
will
be
by
staying
power.
For
this
reason
we
must
have
one
holiday
per
week
and
one
week
holiday
per
year.”
That
was
voted
into
law!
As
humans,
we
all
have
our
limitations.
We
cannot
work
around
the
clock
or
without
regular
times
of
rest
and
maintain
a
healthy,
happy,
and
productive
life.
We
need
daily
rest
as
much
as
we
need
weekly
and
annual
breaks
to
provide
the
mental
and
emotional
recuperation
necessary
for
creativity
and
positive
family
relationships.
Optimal
physical,
mental,
emotional,
and
spiritual
health
require
adequate
rest.
10
Rest
Instituted
by
God
The
Bible
records
that
in
the
very
beginning
God
instituted
a
weekly
rest
to
provide
a
much-‐needed
break
from
the
tedium
of
work.
Our
Creator
knew
that
in
order
to
function
optimally
we
need
balanced
daily
rest
in
addition
to
weekly
rest
as
found
in
Exodus
20:8-‐
10:
“Remember
the
Sabbath
day,
to
keep
it
holy.
Six
days
you
shall
labor
and
do
all
your
work,
but
the
seventh
day
is
the
Sabbath
of
the
Lord
your
God.
In
it
you
shall
do
no
work:
you,
nor
your
son,
nor
your
daughter,
nor
your
male
servant,
nor
your
female
servant,
nor
your
cattle,
nor
your
stranger
who
is
within
your
gates.”2
The
Lord
wants
us
to
fellowship
with
Him,
especially
on
the
Sabbath
day,
because
He
created
us
as
His
children.
Part
of
the
blessing
of
the
Sabbath
rest
comes
as
we
support
and
relate
with
others
during
these
special
hours.
Christ
said
in
Mark
2:27,
“The
Sabbath
was
made
for
man,
not
man
for
the
Sabbath.”
Regular,
daily
sleep
and
a
weekly
rest
empower
us
to
be
receptive
to
the
blessings
of
God
physically,
mentally,
emotionally,
and
socially,
thus
continually
restoring
us
to
optimal
health.
Life
Application
Questions
Chapter
6—Rest
1. How
many
times
in
the
last
three
days
have
I
fallen
asleep
involuntarily?
How
many
hours
of
nightly
sleep
have
I
had
during
that
same
time?
Do
I
need
to
reassess
my
sleeping
habits?
Am
I
staying
up
too
late
at
night?
What
delays
my
preparation
for
bed?
Do
I
need
to
exercise
more,
or
perhaps
earlier
in
the
day?
Have
I
had
too
big
a
meal
in
the
evening,
or
eaten
too
late?
Am
I
worrying
about
something
that
is
keeping
me
awake?
Am
I
choosing
to
watch
too
much
TV
or
play
too
many
games?
Do
I
need
to
see
my
physician
about
a
sleep
disorder,
such
as
sleep
apnea?
2. A
husband
and
wife
worked
late
and
then
went
out
to
dinner
with
friends.
The
meal
was
delicious,
but
the
couple
ate
too
much.
Neither
slept
well
when
they
eventually
11
got
to
bed.
The
next
evening
they
arrived
home
late
again
and
then
watched
a
late-‐
night
TV
show.
The
next
morning
the
couple
had
a
heated
argument
about
who
should
fetch
the
dry
cleaning?
Why
would
they
argue
about
such
an
inconsequential
thing?
Were
they
thinking
clearly?
How
can
I
prevent
something
like
that
happening
to
me?
3. How
many
of
the
following
symptoms
have
I
observed
in
myself
lately:
lower
productivity;
short
attention
span;
bad
judgment
calls;
inability
to
solve
complex
problems,
think
clearly,
or
remember
quickly?
4. How
do
I
demonstrate
that
I
value
my
sleep?
What
choices
do
I
have
to
make
in
order
to
get
adequate
and
restful
sleep?
Should
I
choose
to
get
up
at
the
same
time
on
weekends
as
I
do
during
the
week
so
that
I
establish
good-‐habit
patterns?
What
arrangements
in
my
bedroom
do
I
have
to
change
to
foster
better
sleep?
How
can
I
make
a
decided
choice
to
put
my
trust
in
God
and
leave
my
burdens
with
Him?
5. In
what
ways
do
I
show
that
I
value
the
rest
that
the
Sabbath
offers?
Do
I
use
the
Sabbath
hours
to
catch
up
on
my
sleep
debt
from
a
week
of
bad
choices?
Or
do
I
enjoy
the
same
type
of
rest
that
God
took
after
Creation—a
rest
from
work
in
order
to
spend
time
in
growing
my
relationships
with
God,
family,
and
community?
6. Do
I
use
the
full
vacation
time
allotted
to
me?
How
can
I
best
use
this
time
in
a
balanced
way
to
adequately
rejuvenate
physically,
mentally,
emotionally,
and
spiritually?
How
can
I
plan
more
purposefully
to
gain
the
benefits
I
need
to
offset
the
stresses
and
deficiencies
I
experience
during
the
rest
of
the
year?
1
The
details
in
this
story
are
based
on
a
March
4,
1997,
National
Transportation
Safety
Board
(NTSB)
press
release
([Link]/news/1997/[Link];
accessed
June
19,
2012)
and
a
personal
interview
between
the
author
and
a
FAA/NTSB
investigator.
2
Bible
texts
are
taken
from
the
New
King
James
Version.
Copyright
©
1979,
1980,
1982
by
Thomas
Nelson,
Inc.
Used
by
permission.
All
rights
reserved.
