10 Tips for Top Sleep

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First of all, let me say I’m not an expert on sleep, although I’ve read widely about it and written about The Need for Sleep on this site.

Sleep can be elusive at the best of times, but in the midst of the current coronavirus pandemic, it can be even more difficult with so many emotions and thoughts going through our minds.

Here are tips I’ve found helpful and I try to apply them whenever possible. Although I don’t always get it right, especially with three young children.

  1. Stick to a specific sleep schedule, try to settle down and wake up at the same time each day. Remembering that a lie-in at weekends won’t make up for and lack of sleep during the working week, and might well make it harder to get up on Monday morning.
  2. Try to avoid caffeine, alcohol and nicotine too near to bedtime as these can be detrimental to good sleep. The latter two are not a problem for me as I’m teetotal and don’t smoke, but caffeine can be. I don’t usually drink coffee after 12 noon (2.00 pm at the latest) although I still drink tea, and so to reduce my caffeine intake before bed I’ll often drink decaffeinated tea. Another option is herbal tea, which I try to drink at least once a day, usually with a teaspoon of acacia honey to sweeten.
  3. It’s often tempting to eat late into the evening, but this isn’t always a good idea. I’m also at an age when my bladder can wake me up in the night, so I try to balance the need to be hydrated with my overall fluid intake.
  4. Exercise is good, but not too near bedtime. We all know that exercise is beneficial for our overall health and wellbeing, but it’s better done earlier in the day.
  5. Naps are good and can help to make up for lost sleep, but it’s best not to take these after the middle of the afternoon as these can then make it harder to fall asleep at night.
  6. Make sure you unwind before bed if possible, schedule it into your daily routine. Reading or listening to music can be helpful ways to relax.
  7. Avoid screen time before bed and, if possible, keep smartphones and tablets out of the bedroom. You can also use a blue filter to reduce the detrimental effect of screen light while winding down to sleep. Many devices and operating systems now have these built-in, or there are apps you can use.
  8. A hot bath is good for helping you to relax and unwind, but also the lowing of body temperature that occurs after a bath helps you to become sleepy.
  9. Make sure your bedroom is dark and cool, and get rid of anything that might distract you. If it’s not completely dark you could try an eye mask.
  10. This last tip depends on you as an individual and may vary in different circumstances. If you can’t sleep, do you get up or simply lay resting? I usually apply the rule that if not sleeping is making me anxious it’s probably better to get up for a while before returning to bed, otherwise I stay put. But always avoid the temptation to check your smartphone.

Finally, in all of this don’t forget the old adage, that an hour of sleep before midnight is worth two after midnight. Sleep well.

Contagion (2011)

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Having criticised ITV2 the other day for showing Contagion, Naomi and I watched it on Netflix last night. The plot is very topical and concerns the spread of a novel virus transmitted by fomites, the attempts by medical researchers and public health officials to identify and contain the disease, the loss of social order in a pandemic, and the introduction of a vaccine to halt its spread.

At times it felt like watching a documentary as well as a narrative story. The movie has several interacting plot lines, making use of the multi-narrative hyperlink cinema style, and finishes with a very thought-provoking ending. I gave the movie 8/10 on IMDb. It would have been higher had the movie better conveyed a sense of fear and dread, but we’ve got plenty of that in real life right now.

Facing Challenges

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The challenges we face at the moment are many and interconnected. They are shared challenges, yet deeply individual at the same time. I believe we’re all trying to do our best, whilst admitting the collective need to lower expectations of ourselves and others. Many things in this crisis are counterintuitive. like desiring human contact but needing to stay apart. It’s OK to admit we’re not OK, whilst at the same time supporting and encouraging others. We need each other more than ever in these hard times, we’re all hurting and struggling.

We’re learning valuable lessons about ourselves and discovering the things that are important for our emotional and mental wellbeing, our relationship values and working lives. I believe we’ll emerge from this stronger people, better able to take our place in a changing society. Stay strong and stay safe.

Social distance with emotional and spiritual connection.

 

Don’t give up (Helen Austin)

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My online friend Helen Austin (who has previously contributed a guest post) wrote this three years ago. I share it here (with permission). Artwork by another online friend Adam Howie, a piece he chose especially for Helen’s words.

Don’t give up on people.
People are complicated.
Complex.
Don’t give up on them.

We are complicated and complex.
Don’t give up on us.

We are all broken.
Broken people.
But there is hope.
Life doesn’t have to stay broken.
It can heal.
Move forwards.
Be different.

It will never be the same again. As it was before we broke.
But it can be beautiful again.
It really can.
Beautiful in its brokenness.

Don’t give up. On people. On us.
On you.
Don’t give up on yourself.
You belong here.
You are loved.
You are being thought of right now.

Don’t give up.

05/04/20 Palm Sunday Worship

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We meet for Palm Sunday worship online, socially distant but with an emotional and spiritual connection. The Bible message today is about something of the nature of peace, and it’s linked to Misunderstanding Palm Sunday which I wrote and published here a few days ago. You can find a PDF handout of this page here.

We start our worship with Song 365: He is the Lord, and he reigns on high

Reading: Palm Sunday Poem

They waved palm branches as He passed
And hailed Him as their King;
Yet, they knew not of the sorrow
The coming week would bring.
The glad acclaim would soon give way
To jeers and mockery;
In Pilate’s court He’d be condemned
To a cross on Calvary.

But Jesus knew He was the price
In God’s redemptive plan,
The Sacrificial Lamb come down
To die for sins of man.

The centuries have passed and still
He seeks those lost in sin,
Pleading with unyielding hearts
To repent and follow Him.

On this day we shout our praise,
O, let us not delay;
The palm-strewn path of long ago
Still leads to Him today.

Song 225: Jesus comes! Let all adore him!

Jesus comes! Let all adore him!
Lord of mercy, love and truth.
Now prepare the way before him,
Make the rugged places smooth;
Through the desert mark his road,
Make a highway for our God.

Jesus comes! Reward is with him,
Let the valleys all be raised,
God’s great glory now revealing
As the mountains are abased.
Lift thy voice and greet the Lord,
Cry to Zion: see thy God!

Jesus comes! The Christ is marching
Through the places waste and wild;
He his Kingdom is enlarging
Where no verdure ever smiled.
Soon the desert will be glad
And with beauty shall be clad.

Jesus comes! Where thorns have flourished
Trees shall now be seen to grow,
Stablished by the Lord and nourished,
Strong and fair and fruitful too.
They shall rise on every side,
Spread their branches far and wide.

Jesus comes! From barren mountains
Rivers shall begin to flow,
There the Lord will open fountains
And supply the plains below;
As he passes, every land
Shall acclaim his powerful hand.

Prayer: Gracious God, the energy and emotion of a parade can generate joy. Yet the joy of your parade into Jerusalem turned so quickly to pain signalling the sacrifice of your own self. Let this day remind me that while emotions can be fickle, your faithfulness and love remain true. May I see in the giving of your life the power to give myself for others simply for love. When life’s struggle sears my soul or sacrifice strips me of hope, strengthen me with your spirit that strode into Jerusalem to face death even as palm branches were strewn before your path and the crowd cried “Hosanna in the highest.” Prayer source: explorefaith.org

Instead of the Band this Sunday, I give you…

We’ll now take up the Offering and listen to the Announcements: For those of you who give a weekly (or other regular) offering to your church, please save these up as they will be much needed in due course. Additionally, there may be those of you who would like to make a donation to a charity of your choice. Please check your local church for arrangements during this bewildering time, and don’t forget to check back here and the Wallsend Corps Facebook Page.

Song 196: Ride on, ride on in majesty

Bible Reading: Luke 19:28-44

Instead of the Songsters this Sunday, I give you…

Bible Message (Major John Ager)

Palm Sunday is traditionally the day in the Christian calendar when we think about peace, and especially the peace that Jesus came to bring. Jesus rode into Jerusalem fulfilling the words of the prophet Zechariah:

See, your king comes to you,
righteous and having salvation,
gentle and riding on a donkey,
on a colt, the foal of a donkey.
Zechariah 9:9b

He will proclaim peace to the nations.
His rule will extend from sea to sea
and from the River to the ends of the earth.
Zechariah 9:10b

Similarly, both Isaiah and Micah looked forward to a day when the nations would beat their swords into ploughshares and their spears into pruning hooks, and look to God and walk in his ways.

Jesus came bringing a message of peace, but the people were so accustomed to war and strife that they rejected it. The people expected him to lead them in military victory over their enemies and vanquish their oppressors. Instead, Jesus offered something far more profound, peace to the human heart.

So Jesus and the crowd were at cross-purposes! They misunderstood that Jesus had come for a CROSS PURPOSE! That was not their purpose, that was the last thing on their minds.

They didn’t understand, their minds were closed to the real purpose of his coming. So when it became apparent that Jesus wasn’t going to fulfil their short-sighted ambitions, they turned against him and he was crucified on Good Friday.

In Luke’s account of these events we see that Jesus predicted the destruction of Jerusalem. Indeed, it was the very nationalism that motivated the people on Palm Sunday that ultimately led to their downfall years later.

In today’s world, we need to be so careful that national pride doesn’t become narrow prejudice. Nationalism and prejudice are so often at the roots of conflict, and they take root first in the human heart.

It’s a troubled world out there, and God needs Christian soldiers who bring his message of peace to others. All manner of conflict starts with us. It comes from within, and that’s the very place Jesus wants to come and bring peace.

On this Palm Sunday we need to recognise that true peace can only be built on a right relationship with God. That’s both the foundation and source of all peace; peace with ourselves, peace with others, and peace with God.

The whole of the Bible testifies to this truth. Psalm 29, for instance, starts by calling us to worship: Ascribe to the Lord the glory due to his name; worship the Lord in the splendour of his holiness.

The Psalmist speaks of God’s greatness, which inspires our worship, and concludes with a wonderful promise of peace when we’re in a right relationship with him: The Lord gives strength to his people; the Lord blesses his people with peace.

Similarly, Isaiah speaks of promised peace given to the one who seeks after God: You will keep in perfect peace him whose mind is steadfast, because he trusts in you. Isaiah 26:3

Our human nature often wants to run away from the very thing that can bring our peace. Jesus said, if you had only known on this day what would bring you peace.

We have freedom as individuals, but there’s part of us that desires us to act selfishly, to do what we want rather than what God wants. This tendency to think we know best and do what we want is very powerful, unfortunately it separates us from God.

Jesus rode into Jerusalem to announce the possibility of reconciliation with God and the resulting peace it brings. As we approach Holy Week, Good Friday and Easter, we see very clearly the cost of peace-making. The cost for Jesus was the way of the cross; he died that we might live.

Peace is not something that just happens, it requires action. The very word for peace is active rather than passive. ‘Shalom’ carries the idea of wholeness, well-being and harmony, rather than merely the absence of strife or tension. It’s what God wants for each and every one of us.

It’s astonishing that with the cross looming before him, Jesus was able to speak of peace, and that through the events of Holy Week he was able to demonstrate such confidence and poise. With his betrayal, his agony in the garden, his trial and death so near, he promised peace; peace that the world cannot give, a peace that passes all understanding.

He promised those who follow him an inner confidence and serenity that can overcome any situation life can throw across our path. Our security in the world can be very fragile, but our spiritual security is of an altogether different nature. It comes from God himself; it’s strong and we can rely on it.

It was won for us on the cross. Peace and security can be ours as we enthrone Jesus at the very centre of our lives. Not at cross-purposes with him, but embracing the CROSS PURPOSE for our lives.

See also: Misunderstanding Palm Sunday

Song 608: Make me a channel of your peace
Sung by Katherine Jenkins

Poem: The Donkey (GK Chesterton)

For a time of Reflection, Response and Prayer, please read Song 275:

Sing we the King who is coming to reign,
Glory to Jesus, the Lamb that was slain,
Life and salvation his empire shall bring
Joy to the nations when Jesus is King.

Come let us sing: Praise to our King,
Jesus our King, Jesus our King;
This is our song, who to Jesus belong:
Glory to Jesus, to Jesus our King.

All men shall dwell in his marvellous light,
Races long severed his love shall unite,
Justice and truth from his sceptre shall spring,
Wrong shall be ended when Jesus is King.

All shall be well in his Kingdom of peace,
Freedom shall flourish and wisdom increase,
Foe shall be friend when his triumph we sing,
Sword shall be sickle when Jesus is King.

Souls shall be saved from the burden of sin,
Doubt shall not darken his witness within,
Hell hath no terrors and death hath no sting;
Love is victorious when Jesus is King.

Kingdom of Christ, for thy coming we pray,
Hasten, O Father, the dawn of the day
When this new song thy creation shall sing,
Satan is vanquished and Jesus is King.

We finish with Song 135: All glory, laud, and honour

Benediction
This, this is the God we adore,
Our faithful, unchangeable friend,
Whose love is as great as his power,
And knows neither measure nor end.
’Tis Jesus, the first and the last,
Whose Spirit shall guide us safe Home;
We’ll praise him for all that is past,
And trust him for all that’s to come. Amen.

God bless you all, Major John Ager.

Food Management in a Pandemic

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One of the things that’s lifting my spirit and keeping me motivated in these difficult times is buying, preparing and cooking food for my family, Healthy, nutritious meals are important for all of us, especially my three young children. Please don’t neglect to eat properly, and avoid the temptation to snack all day.

Unfortunately, as we all know, shopping online is nigh on impossible at the moment, and we need to restrict our visits to the shops to reduce the spread of the coronavirus and keep everyone safe. Also, just because we can go shopping every day doesn’t mean we have to. Every trip out carries its own risks, even if we are social distancing.

Now, this may seem over the top, but it works for me. I keep a simple page-a-day notebook in which I record the ‘best before’ dates of all the fresh food that I buy (usually once every three days). The non-perishable stuff (pasta and tinned food, for example) doesn’t matter, that’s there in the cupboard when I need it, hopefully.

Each day I simply look at what needs eating and decide on my menu from that. Simple, but effective, and very little waste. What are you doing differently in this crisis? Do share your tips for everyone.

Note: Posting on the blog/website is also helping to keep me sane in this crisis and I hope you’re finding my thoughts helpful.

The Fighting Temeraire (Turner)

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It’s not often I travel to London these days, and I can’t actually remember the last time I visited. One of my favourite places in London is the National Gallery, where many of the paintings on display feel like old friends. The Fighting Temeraire by Joseph Mallord William Turner is one of those old friends, a familiar point of reference amongst the myriad of paintings.

Turner’s painting shows the final journey of the Temeraire, as the ship is towed from Sheerness in Kent along the river Thames to Rotherhithe in south-east London, where it was to be scrapped. The veteran warship had played a distinguished role in the Battle of Trafalgar in 1805, but by 1838 was over 40 years old and had been sold off by the Admiralty.

Not only am I currently separated from London by distance and circumstances, the gallery is also closed because of the coronavirus pandemic. Fortunately, it’s still possible to view the collection online, read detailed descriptions of the paintings, watch informative videos and have a virtual tour.