Preparing ourselves to live healthier and wealthier God’s way!

Week 9 of Faith and Fit 90 Series 1- Day 57: Best Time to Rest and Sleep

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Week 9: Resting

Today’s Easy Task: Sleep in 90 minute cycles

How to complete this task:

  • Complete today’s task reading
  • Pray today’s prayer
  • Read today’s scriptures
  • Determine how many 90 minute cycles of sleep is needed to feel refreshed and rested

Today’s Task Reading:

Lack of sleep slows our mental sharpness when making decisions.  Since sleep is in 90 minute cycles, we feel more refresh when we wake up at the end of our sleep cycle.  So 9 hrs, 7.5 hrs, 6 hrs of sleep make us feel more rested. 

There are many things that hinder our ability to sleep.  One of the main culprits is leg cramps.  Leg cramps are so painful, but there are things we can do to eliminate them.  We can add more sesame seeds, almonds, and mixed greens to our diet.  We can make sure we have enough of the right type of calcium that is easy to absorb in the body, which are calcium citrate and calcium lactate.  Unfortunately, calcium carbonated products are difficult to absorb which makes them ineffective.  Another culprit is caffeinated products; we should consider minimize the use of non-herbal teas, coffees, and chocolates.  To get the sleep faster we should consider ending all screen time with phone, computer, TV at least 3 hrs before sleep as well as soaking in hot tub at least 1.5 hours before bedtime.  Most importantly we should meditate on scriptures.  It gives us peaceful rest and sleep (Proverbs 3:1-2, 24).  Moreover, our prayers give us peaceful sleep, protection and security (Psalm 4:8).  We just need to remember the 23rd psalms and those who consider the Lord to be there shepherd they will experience great rest (Psalm 23).

There are 4 stages of sleep.  The 1st stage happens when our brain slow into theta waves.  This stage is great for clearing and calming our mind.  The 2nd stage happens when our heart and vascular system slows down.  This is the most common sleep stage.  The 3rd stage happens when our brain send slow, high aptitude waves.  The blood pressure drops, breathing slows and tissues are repaired.  This stage leaves us rested and energetic the next day.  Approximately 20% of our night sleep is in the 3rd stage of sleep and it usually occurs during the first half of the night.  The 4th stage of sleep happens when our breathing varies and our muscles are paralyzed it is called REM stage.  Approximately 20% of our night sleeps occurs in the REM stage.  The REM stage occurs during the 2nd half of the night.  It recharges our brain and body with energy.

Sleep cleanses, heals and rebuilds our body.  It regulates our hormones and restores our brain, nervous, respiratory system, and organs.  The best time to sleep is when the moon appears in the sky.  In today’s task, we will try to get our sleep in 90 minute cycles to see if we feel more refreshed when waking up at the end of our 90 minute cycle.    

Today’s Prayer:  God, You reign forever and ever in the heavens and on earth.  We are so thankful for You.  You deserve all the glory, honor and praise. Let Your kingdom come and will be done in our lives.  Help us to get more sleep and sleep in 90 minute cycles, so we can feel more refresh when we wake up.  There are many things that hinder our ability to sleep.  Help us overcome painful cramps; get enough calcium that can easily absorb in our bodies.  Help us minimize the use of caffeinated products.  At least 3 hours before sleep help us to end all screen time on phone, computer, TV and do activities such as soak in hot tub and spending time with You.  Most importantly, help us to meditate on scriptures, pray consistently to You, remembering the 23rd psalms because you are our shepherd and we shall not want.  Thank you for cleansing, healing and rebuilding our bodies as we sleep.  Thank you for regulating our hormones and restoring our brain, nervous system, respiratory system and organs.  We ask You to forgive us for all our debts, trespasses, and sins as we forgive our debtors and those who have trespassed and sinned against us.  Lead us not into temptation.  Everyday help us to be equipped with the full armor of God as You deliver us from evil.  For Yours is the Kingdom, Power and Glory.  In Jesus Name I pray. Amen.

Today’s Scriptures: Proverbs 3:1-2, 24, Psalm 4:8, Psalm 23

Proverbs 3:1-2 New King James Version (NKJV)
Guidance for the Young
3 My son, do not forget my law,
But let your heart keep my commands;
2 For length of days and long life
And peace they will add to you.

Proverbs 3:24 New King James Version (NKJV)
24 When you lie down, you will not be afraid;
Yes, you will lie down and your sleep will be sweet.
Psalm 4:8 New King James Version (NKJV)
8 I will both lie down in peace, and sleep;
For You alone, O Lord, make me dwell in safety.

Psalm 23 New King James Version (NKJV)
The Lord the Shepherd of His People
A Psalm of David.
23 The Lord is my shepherd;
I shall not [a]want.
2 He makes me to lie down in [b]green pastures;
He leads me beside the [c]still waters.
3 He restores my soul;
He leads me in the paths of righteousness
For His name’s sake.
4 Yea, though I walk through the valley of the shadow of death,
I will fear no evil;
For You are with me;
Your rod and Your staff, they comfort me.
5 You prepare a table before me in the presence of my enemies;
You anoint my head with oil;
My cup runs over.
6 Surely goodness and mercy shall follow me
All the days of my life;
And I will [d]dwell in the house of the Lord
Psalm 23:1 lack
Psalm 23:2 Lit. pastures of tender grass
Psalm 23:2 Lit. waters of rest
Psalm 23:6 So with LXX, Syr., Tg., Vg.; MT return
Psalm 23:6 Or To the end of my days, lit. For length of days

Scripture taken from the New King James Version®. Copyright © 1982 by Thomas Nelson. Used by permission. All rights reserved.

Today’s Tasks

Get your notebook or Week 9 of Faith and Fit 90 Series 1: Resting Workbook on Amazon to do the following tasks.

We will determine how many 90 minute cycles is needed to feel refreshed and rested.  Please determine how many 90 minute cycles is needed for you to feel refreshed and rested here.  To feel refreshed and rested, I need at need at least the following 90 minute cycles…



Now let us share with each other how many 90 minute cycles of sleep we need to feel refreshed and rested in the private Facebook group –  4everVernice’s Health and Wealth Accountability Group

The other ways you can share your progress are…


Twitter: @4everVernice
Instagram: @4everVernice
Facebook: 4everVernice

If you have, blog, Twitter, Instagram, Facebook, private group, please share them with me.  I would love to connect with you as well.

Live Healthier and Wealthier,

Want Week 9 Faith & Fit 90 Series in workbook format?  You Can Find It Here: Coming Soon

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