AND the LORD God commanded the man, saying, Of every tree of the garden thou mayest freely eat: but of the tree of the knowledge of good and evil, thou shalt not eat of it: for in the day that thou eatest thereof thou shalt surely die." Genesis 2:16-17
The dictionary defines this strange word "abstemiousness" (temperance) as being sparing or moderate in eating and drinking. We have all heard the motto, "Moderation in all things." Usually it is understood that all "good things" are what is referred to. Surely we cannot endorse the moderate use of heroin, moderation in adultery or being moderately disposed to negative attitudes like hate, bigotry or deceit. A precise definition of abstemiousness would be "moderation (avoiding extremes) in those things that are good, and avoiding or totally abstaining from those things that are harmful."
In the introductory scripture God gives us the principle of abstemiousness upon which the right to enjoy eternal life is based. Adam and

Eve were created in the image of God and had no disposition toward selfish self-gratification and so would naturally practice self-control or temperance. They had no tendencies toward the extremes. They were to practice moderation in their free eating of every tree in the garden. But they were to abstain from touching or even going near one certain tree-the tree of knowledge of good and evil. God wanted them to experience only good. Satan suggested that they ought to find out what a little evil would be like, too. They distrusted God and ate of the forbidden fruit. They broke the health principle of abstemiousness and decided to go beyond the moderate use of those things that are good and also throw in a little of the bad. Their disregard caused a change to take place in their very natures. Once giving in to a selfish desire, they had now opened the floodgate of intemperance and eventual death. God had warned them, "In the day that thou eatest thereof thou shalt surely die."

If God in His great love and mercy had not intervened, their situation would have been hopeless. God had a plan already in store just in case such an emergency should arise. This plan to save not only Adam and Eve from eternal death, but also all their descendants as well, is the main theme of the entire Bible. It is God's way to restore to the human race perfect self-control, just as Adam and Eve had in the beginning. That way is Jesus Christ, the Son of God. "For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life." John 3:16. "And this is the record, that God bath given to us eternal life, and this life is in his Son. He that hath the Son bath life; and he that bath not the Son of God bath not life." 1 John 5:11-12. The evidence that a person has received the Spirit of God in Christ is described in Galatians 5:22-23, "But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, meekness, temperance: against such there is no law."

We can summarize what has been said up to this point as follows:
1. Abstemiousness is the moderate use of those things that are good, while abstaining from those things that are harmful.
2. This abstention requires self-control or temperance.
3. Temperance is a gift from God that comes to us only as we receive Christ.
Temperance, then, is required in order to build a lifestyle that is in balance physically, mentally, socially, and spiritually. After all, without self-control we could not put into practice the knowledge that we have. Unless we have the power to carry out all our good intentions, they are not of much use.
Once we have the power of God working in us, we can practice moderation in those things that are good. We will avoid extremes-the "over/unders."
Overeating leads to stomach-upset and/or obesity. Undereating leads to malnutrition or starvation.
Overwork leads to exhaustion or injury. Underwork leads to atrophy and weakness.
Over-rest leads to weakness and laziness. Under-rest breeds mental confusion and exhaustion.
We also need a balanced intake of air, water, and sunlight--not too much and not too little.
Abstemiousness should regulate not only our physical health habits, but the mental and social aspects of life as well. Too much reading, too much talking, too much thinking, too much entertainment, too much sports, too much television, materialism, and fashion?all of these things, if not properly regulated, can overtax the mental powers and even lead to physical breakdown somewhere in the body. It could even be said that they are, in a way, intoxicating when carried to excess. We're familiar with the expressions "glued to the TV" or "sports fan" (short for fanatic). These examples serve to illustrate how one's entire life can become unbalanced, and the mind somewhat intoxicated, or warped by over stimulation. The Bible teaches us, "Whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things." Philippians 4:8. This antidote would certainly be effective for many of society's mental and social ills.

Alcohol, tobacco, and caffeine, as commonly used (excluding rare medicinal usages of caffeine), do no good whatsoever and have been proved to trigger many harmful side effects, depending on the pattern of use. Each one has its place to some degree in the lineup of prime suspects contributing to the epidemic of the degenerative disease- atherosclerosis, osteoporosis, cancer, hypertension, diabetes, obesity, and so on. They also play a role in violent behavior, accidents and fires. There is almost always some degree of dependence involved in their use. Aside from the physical harm done, this dependency is detrimental mentally and socially, as the user is subconsciously conditioned to use them as crutches. The development of important problem-solving skills and everyday coping skills is retarded to the extent that the chemical crutch is used as a substitute. All that the user need do to discover the extent of their dependency is to stop their use. I

llegal drugs should be rejected for the same reasons. They carry the additional drawback of moral guilt and possible civil punishment. Even over-the-counter prescription drugs should be avoided. They always carry side effects, many times do not work as they should, and usually there are safer alternative remedies that could be used instead.
Sometimes strong medications are the lesser of two evils, and in such cases their use is justified. Until something better is found, their use may be necessary.

While we need to practice moderation in the eating of any food, we need to be more moderate in the use of some foods than in others. The U.S. Senate Select Committee on Nutrition and Human Needs in 1977 issued these recommendations to all Americans:
1. Eat less sugars and sweets.

2. Eat less fat and cholesterol.

3. Eat less salt.

4. Eat more fruits, vegetables and starches.

5. Keep your weight normal.

In practical, everyday language these guidelines mean we need to eat less refined, processed foods, and less animal products of all kinds. A basically vegetarian diet composed mostly of natural, simple foods eaten in quantities to maintain a healthy body weight is ideal.
Some food additives, irritating spices, condiments, vinegar, baking powder and baking soda should also be avoided, as they are upsetting to the stomach and/or nervous system.

Temperance and abstemiousness foster safety as well. Most accidents are either caused by law-breaking, human error (miscalculation), or unsafe conditions. Almost all automobile accidents and injuries could be prevented if alcohol were eliminated, seat belts worn, laws obeyed, and vehicles maintained. Around the home the main danger areas are gardens, paths and steps, roads, machinery, and water. Inside the home consider toys, flammable clothing, fires, electricity, medicine, chemicals, and kitchen appliances and implements as potential threats. The old adage certainly is true, "an ounce of prevention is worth a pound of cure."
One of the differences between people and animals is the way that they acquire behavior patterns. Most of the things animals do, they do because of instinct. This knowledge and behavior is inherited by the animal. The capacity to learn or be taught anything varies considerably, depending on the type of animal.

In contrast, man has very few instincts, although tendencies are inherited. Most of what we do, we do because we learned it somewhere. Through various learning processes we acquire habits. Habits are convenient, since once we have them, we don't have to deliberate about every little thing we do. They can also be a nuisance if we don't like them or try to change them. Some habits are hard to get rid of. It is easier to learn good habits than to unlearn bad ones.

Every time we do or think something, a specific nerve pathway is activated in the brain. These pathways become permanent fixtures in the brain and are strengthened the more they are activated. In breaking a habit we deactivate those pathways. By saying "NO" to the habit, inhibitory nerve fibers begin to form on the old pathway which tend to weaken the strength of the habit. Then by substituting something else in place of the old habit, a new pathway is formed which acts as kind of an alternative route over which the strength of the old habit can be directed. Even though it may be deactivated, the old pathway is still there, making it easy to reactivate if we revert back to it even once.

To break a habit, then, one must be decisive. Don't be ambivalent or indecisive. This tends only to excite both the inhibitory and excitatory nerves at the same time. Instead, be firm. Starve that old habit and begin feeding a new one. Concentrate on a positive substitute, and you won't have to expend as much energy fighting the negative one. For example, substitute deep breathing or water drinking for smoking. Every time you have an urge to smoke, do some deep breathing or get a drink of water instead. But the most important thing is to make up your mind. Strengthening any positive lifestyle habit always lends to weaken the negative ones. For example: a good exercise program is one of the best antidotes to smoking. Good habits tend to foster more good habits, and bad habits to promulgate more bad habits. "Birds of a feather..."

When attempting to eliminate a habit, anticipate trouble spots. Be prepared for the time when you are likely to experience that old habit clamoring for attention. Plan ahead. Rehearse in your mind how you will successfully overcome it. Try to avoid situations where the habit will be aroused. Don't make exceptions. Remember, one exception reactivates that dormant habit. Be honest about your weaknesses. Acknowledge them, but do not dwell on them. Dwell on the positive and practice the good habits you wish to keep and strengthen often.

It must be remembered that genuine self-control is a gift from God that we can receive only in Christ. Jesus said, "I am the vine, ye are the branches: he that abideth in me, and I in him, the same bringeth forth much fruit: for without me ye can do nothing." John 15:5. We often, in this life, find ourselves at the end of our rope. But in God we have an infinite store of resources. So much so that the apostle Paul could say, "1 can do all things through Christ which strengtheneth me." Philippians 4:13.

Air
AND God said, Let there be a firmament in the midst of the waters, and let it divide the waters from the waters. And God made the firmament, and divided the waters which were under the firmament from the waters which were above the firmament: and it was so. And God called the firmament Heaven, and the evening and the morning were the second day." Genesis 1:6-8
The "Heaven" mentioned here as being created by God on the second day refers to our atmospheric heaven. It includes the air we breathe, and upon which life on earth depends. A 12-mile-thick layer wrapped around our planet, the atmosphere consists of about 78% nitrogen, 21% oxygen, and 1% argon, helium, carbon dioxide, and other gases. It also harbors a fair amount of water vapor and an unwarranted amount of pollution. As this mixture is inhaled into the lungs, about a fifth of the oxygen is retained while the rest is exhaled along with carbon dioxide and water vapor.

The inside of the lung resembles a sponge. All of these tiny pockets (about 300 million) provide over seventy square yards of surface area for the exchange of gases in and out of the blood stream. An adult breathes about 16 times per minute, taking in about one pint of air per breath. This intake adds up to about 2,000 gallons of air per day. During normal breathing this air travels at about 50 miles per hour, but during a sneeze or cough it can reach speeds of 750 miles per hour. The maximum amount of air a person can inhale and exhale in one breath is called the vital capacity. A good vital capacity is related to a greater life expectancy. Several factors can affect a person's vital capacity: smoking, air pollution, posture, exercise, obesity, and shallow breathing.

For the person who smokes, the dangers are listed on the cigarette packages themselves. Lung cancer, emphysema, and carbon monoxide poisoning are among them. With every puff of smoke the air passageways narrow, making it more difficult to breathe. The cilia are paralyzed, thus preventing them from doing their job of cleansing the lungs. Mucus-clogged and irritated air passageways are ripe for emphysema and bronchitis. Carbon monoxide reduces the oxygen-carrying capacity of the blood. Nicotine constricts the blood vessels, elevates the blood pressure and heart rate, and irritates the heart itself. In pregnant women these poisons cross the placenta and harm the fetus. Cancer-producing tars blacken the lungs. Marijuana smoke has many of the same health-damaging effects, plus some that are unique. Its active ingredient, THC, stays in the body longer than any other drug. With continued use it builds up in the fatty tissues, especially in the brain and in the gonads.
Cigarette smoke is also one of the main indoor-air pollutants. Those regularly exposed to second-hand smoke over an extended period of time are put at a significant risk for developing the same diseases and sharing some of the same physical impairments as the smoker. Small children, pregnant and lactating women, the elderly, and these with respiratory or heart diseases are the most vulnerable, and may not even be able to tolerate minimal exposure. These persons are also the ones most likely to be affected by other types of indoor pollution.

With the awareness of the energy crisis, one of the adaptations in society was to "weatherize" homes. Tighter living quarters decrease the exchange rate between inside and outside air. Weatherizing is good for keeping the heat in, but it also keeps in polluted air.
Natural-gas ovens, hair sprays, disinfectants, cleaning materials, wall paint, floor wax, cigarette smoke, radon, insecticides, urea-formaldehyde foam insulation, particle-board construction, new furniture, and carpets are but a few of the sources of the fumes, gases, and particles that are emitted inside our homes. Solutions to the problem fall into three categories:
The best solution is the removal or alteration of the problem at its source. For example: replace unvented kerosene heaters with electric heaters; quit smoking; et cetera.

The second solution is to increase the ventilation, which involves the sacrifice of some energy efficiency. One solution to this problem is to not overheat your home in the first place and to put on more clothing. One should keep several windows around the home open a few inches to ensure that a good supply of fresh air is in circulation and that the bad air can get out. Bacteria, molds, fungi, house mites, and other disease-producing organisms have a hard time multiplying in rooms that are kept well-aired and sunned. The most comfortable temperature and relative humidity are 76-8O F and 40-50% respectively in summer and 72-76 F and 20-35% respectively in winter. Make sure your ceiling, walls, and floor are adequately insulated to minimize as much unnecessary heat loss as possible. Energy conservation need not be at the expense of one's health. Also to ensure a supply of fresh air while sleeping in bed, open the windows in another room and keep your bedroom door open. Thus the fresh night air can get in without your being in a draft and getting chilled. Of course, if it is warm outside you should keep the windows wide open. Homes that are located in "low spots" or are surrounded by dense vegetation may lack sunlight (driving up the heating requirements) and they do not get as much fresh-air circulation around them. Bedding and clothing should be aired out often. Clothesline drying is advantageous, as it freshens and further cleans the clothes and saves money.

The third move toward cleaner air indoors is the use of air-cleaning machines. There are various kinds--electrostatic, charcoal filtration, and negative ionization. Each may have its place in today's polluted world. Each has its advantages and disadvantages (electrostatic and negative ionization may emit some ozone.) Do your own research before you invest. Is the unit big enough to do the job? Is the expense warranted?

How do you know if you have an air pollution problem inside your home? The symptoms may include head-ache; dizziness, cough, irritation of the eyes, nose, and/or throat, runny nose, difficulty in breathing, chest and/or abdominal pain, nausea, difficulty sleeping, diarrhea, and rashes. Only certain individuals may be affected. Since this list of symptoms contains some rather common complaints, a physician should be consulted.

But what if the outside air is polluted too? Unfortunately, this is a real problem in big cities and some other areas. About 150-200 million tons of pollutants are pumped into the air every year in this country alone. Some types of air pollution come from evaporation, others from attrition (things grinding or wearing down). Most come from combustion. Heating units, power plants, incinerators, and industry are major sources of air pollution, but the number one cause is vehicular exhaust. Jets, airplanes, trains, buses, and automobiles have revolutionized transportation and our entire society. And they have ruined the air in many places in the process. Three out of five people in this country live in areas that do not meet the health standards set up by The Clean Air Act of 1970.
Effects of air pollution include eye irritation, respiratory symptoms and diseases, headaches, dizziness, shortness of breath, sore throat, chest pain, and nausea. The risks of major illness, all respiratory diseases, and colds go up. Susceptible persons may die during smog alerts. In addition to hurting people and animals, smog can kill plants and trees, and damage stone, metal, and fabrics.
During a smog alert it is best to stay indoors, where there is about 50% less smog. Use air conditioners and recycle indoor air. Get more rest and sleep. Avoid cigarettes and unnecessary driving.

If you live in the city, the early morning hours usually have the cleanest air. It is also a good idea to take advantage of clear days by getting outdoors. The best way to escape air pollution is to live in the country. ~ give you an idea as to the potential differences in air quality, mid-Pacific ocean air contains about 15,000 particles per cubic inch of air as compared to 5,000,000 in big cities. In summary: "When the air is bad, try not to breathe it."

There is something else that makes fresh air fresh besides oxygen and the absence of pollutants, and that is the type of ionization in the air. Ions are tiny, electrified particles of matter. Fresh air may contain between 2-3 million ions in each breath, which is 5-10 times more than stale air. (Oxygen usually carries a negative charge and carbon dioxide a positive charge.) Aerospace research and experience has suggested that air ionization is in itself a health factor apart from the oxygen content alone.
We do not yet understand how it works, but numerous studies have associated negative ions, specifically negatively ionized oxygen, with several health benefits. These include an increased rate and quality of growth in plants and in animals, dilation of the air passageways and improvement in the cleansing action of the lungs, heart rate, blood pressure, and metabolic rate. Mentally, one can experience a sense of exhilaration, or become more relaxed and mildly tranquilized. Hay fever and asthma symptoms may improve. Tumor growth was slowed in laboratory animals. Rats learned twice as fast. Positively charged air, on the other hand, produced the opposite responses and tends to be associated with headaches, dizziness, nausea, and fatigue.
Negative ions are lost as they adhere to walls, fabric materials, and air-conditioning ducts; tobacco smoke, smog and crowds of people tend to use them up, too. Radiation from space, air, rocks, and even some soils adds negative ions back into the air, as do sunshine, living green trees, and the breakup of water droplets, as occurs around waterfalls and the ocean surf.
Now that we've cleared the air, there is one more thing to do, and that is to breathe properly. Breathe in and out through the nose as much as possible. The nasal mucosa moisturizes, filters, and warms the air as it is breathed in. As it is breathed out some heat and moisture is returned to the membranes to affect the next breath.

Oxygen is the most crucial element for our survival. We can survive weeks without food, days without water; but only minutes without oxygen. Yet because of shallow breathing habits we can deny ourselves optimal levels of oxygen for better health. Early signs of insufficient oxygen are impaired judgment and memory, dulling of intellect, and a tendency to impatience and irritability. Slow, deep abdominal breathing is the correct way to breathe. This type of breathing is better understood if it is demonstrated. Any respiratory therapist would be delighted to show you. Basically, it involves using the diaphragm to "suck" air into the lower portion of the lungs and the abdominal muscles to "push" it out. One way to check yourself is to lie down with a book on your stomach. Now breathe in such a way as to make the book go up and down each time you inhale and exhale.

Good posture while sitting and standing is necessary for proper breathing. There are several exercises that can help your posture. Bend your elbows and try to touch your shoulder blades together in back. Lie on your hack and try to flatten your lower back to the floor by tilting your pelvis. Pretend a string is attached to (he top of your head, pulling your head slightly up and back. This eases stress on your lungs and vocal cords. Hold your arms straight out to the sides and make little circles, then raise them straight up and reach for the sky.
Many people are forced to stoop or sit for much of the day. This usually makes for poor posture and causes many back problems. Maintaining good posture, taking stretch breaks often, and getting exercise whenever you can will help. A good aerobic exercise program combined with muscle toning and stretching exercises is necessary for good health besides being an aid to proper breathing and maintaining a strong set of lungs.
Tight clothing around the chest or abdomen makes proper breathing difficult, as does restrictive clothing that does not allow the free movement of the arms above the head.
Normal deep breathing aids digestion by massaging the abdominal organs. Blood is assisted in its return to the chest by the negative pressure that is developed with each deep breath. This pressure helps to reduce the chances of congestion headaches, the pooling of blood in the legs, and aids in the digestive process. Deep breathing gets more oxygen into the blood with each breath, allowing the heart to slow down a little.

A good habit is to go outside in the fresh air and take 1~20 slow, deep, abdominal breaths after each meal and just before retiring for the night. And as we enjoy this time of relaxation, we can give thanks to our Creator God "that giveth breath unto the people." Remembering that "He giveth to all life, and breath, and all things." So, "let every thing that hath breath praise the LORD. Praise ye the LORD." Isaiah 42:5; Acts 17:25; Psalm 150:6

Rest

AND on the seventh day God ended his work which He had made; and he rested on the seventh day from all his work which he had made. And God blessed the seventh day, and sanctified it: because that in it he had rested from all his work which God created and made." Genesis 2:2-3
Of course, God did not rest on the seventh day be-cause He was tired or fatigued. To rest simply means to cease a particular activity. In this case God had ceased His work of creation and was sanctifying (setting apart) the seventh day for something else, namely, fellowship with Adam and Eve as they enjoyed the newly created earth together. Thus, the seventh day was set apart for all time, and ever after was to be kept holy as a reminder of the truth about our earth's creation and as a day to worship God.
Notice that with the creation of our world activity preceded rest. The principle of activity preceding rest is an important one for our health. Physical and mental activity both require energy and create waste products. As (~t energy level goes down and wastes accumulate, we experience fatigue and a desire for rest. During rest, energy is restored, and the waste buildup is diminished. An important difference between physical and mental activity is that physical activity usually leaves the muscles relaxed, whereas prolonged mental activity alone leaves the muscles tense. Rest and sleep are dependent upon our ability to relax; the person who is tense is not relaxing, and therefore cannot really rest. In our sedentary society, unbalanced by too much mental and not enough physical activity, we need more muscular exercise in order to truly relax, rest, and counteract fatigue.

Fatigue is protective in that it serves to make us aware of our need of rest. It is not a good idea to ignore this signal or to try to counteract it with drugs. The "coffee break" is anything but restful. Coffee and cigarettes provide an artificial stimulation, but without any recuperation. The underlying fatigue is still there. As fatigue increases, efficiency and performance decrease.
Relaxing with tobacco, alcohol, or other drugs is not recommended. They all have dangerous side effects and do not teach one how to relax naturally or how to avoid the causes of tension. They do not supply any energy, but actually cause the person to borrow excessive amounts of energy from his own emergency reserves, some of which are never replenished. Fatigue is actually increased instead of decreased by the use of these drugs.

There are many other factors that can produce fatigue, such as overeating, lack of exercise, stress, stale air, and not drinking enough water. There is also "pathological fatigue" that may be caused by diseases like anemia, heart failure, depressed thyroid or adrenal function, cancer, or any chronic infection. Unaccountable or persistent fatigue should be reported to a physician.
In spite of our fatigue we are a very recreational society. We have recreational vehicles, recreation balls, recreation parks, and on and on. The work week has shortened over the years. Some industries are moving toward a 30-hour work week and experimenting with 20. Our leisure time is lengthening, and there is more money to spend--at least there is credit. Is all our recreating helping us obtain the rest we need? To help ourselves, let's first learn to pronounce the word a new way. Instead of' "wreckreation," let's say "re-creation." For those who are tired of feeling "wrecked" after their recreation here are some suggestions for "re-creative" activities. Make them something different from your usual work, done at your own pace-no deadlines. Of course, you should enjoy them. Something of a practical or creative nature is ideal. Having the activity be something outdoors with the family is nice, but it needs to he engaged in with the heart (cheerfully, not grudgingly), and it should be noncompetitive. The less expensive the better. It should he engaged in more frequently for shorter durations, rather than saving it all up for a two-week annual vacation. How many come home from their vacation needing a vacation to recuperate from their vacation? Our "recreation" could even come on a weekly basis. After all, God Himself worked six days, then rested the seventh. He invites us to do the same today. We all need a rest, or break, from the routine of our major activity. For the person felling trees or doing construction work a rest could mean sitting down with a good book. But for the salesman or secretary, resting might mean an invigorating hike in the mountains. Our ability to rest also depends upon our ability to shift gears. Some people take their work home. They can pick up work, but they can't lay it down. They seem unable to cease. We should be able to say along with the one-hundred-year-old man, who, when asked the secret of long life, responded, "When ah works, ah works hard, and when ah sits, ah sits loose-like."
Other ways to help bring relaxation include taking a warm bath or a shower, sitting or reclining comfortably while listening to soothing music or reading something uplifting. Enjoyable, nonstressful hobbies, being out in nature, doing some simple deed for somebody else, and prayer are also forms of relaxation.
Physical work usually makes muscular relaxation automatic afterward. But it is surprising how much useless muscular tension we can maintain. Clenched fists and set jaws, furrowed brows and jumpy knees, even squinting eyes are tension-producing habits to overcome. Progressive muscle relaxation exercises can help in breaking these habits, as long as they are used to illustrate the difference between how a tense and a relaxed muscle feels and to practice relaxing areas of tension. However, many teachers today use progressive muscle relaxation, as well as transcendental meditation, autogenic training, hypnosis, biofeedback, deep-breathing exercises, and visualization exercises to elicit the "relaxation response." The so-called relaxation response is basically another name for a particular altered state of consciousness with a high alpha brainwave index. When we train ourselves to enter into this state to help us relax, there may be some unhealthful side effects, such as brain damage, insanity, and spiritualistic or psychic phenomena. These techniques that overtly or covertly teach people to enter into an "alpha state" are not necessary for health or to relax, especially when there are equally effective and safe methods such as we have already recommended.

Rest is so important to life that the vital organs are designed with built-in rest periods. The heart rests between each heat, and the lungs between each breath. The stomach rests between each meal if it is given time. The central nervous system is recharged during sleep.
Rest and relaxation cannot take the place of sleep. Human beings were designed to be awake during the day and asleep at night. We are "larks," not "owls." Wakefulness and sleepiness are normally controlled by enzymes and hormone systems within the body which remain fairly fixed, even if one were to remain isolated in total darkness or total light. These "internal clocks" can he nudged forward or backward a few degrees. They may also be ignored, but not without negative consequences. It is better to avoid rotating-shift work. These workers are twice as likely to have trouble sleeping. They report less job satisfaction and have lower work productivity. They tend to use more coffee to get going and more alcohol and sleeping pills to go to sleep. Many shifts rotate in the wrong direction. It is better to go from days, to evening, to nights (rotating clockwise), not the other way (days to nights to evenings--rotating counterclockwise.) Also, most shifts rotate too frequently. Workers should stay on a shift at least ten days, since it takes about five days to adapt. The more slowly the shift rotates the better. Here are some additional suggestions. Gradually change the hours of sleep when nearing the end of the shift, and on days off between shifts, adjusting clockwise three hours per day in anticipation of the next shift so that the change isn't quite so drastic Eliminate alcohol, caffeine, and other drugs that complicate and confuse the body's normal functioning. Practice strict regularity in all aspects of the daily schedule even on the days off.
With increased air travel, jet lag becomes a problem for many. To reduce jet lag, get enough sleep before you leave; in flight, eat little, and take no alcohol or caffeine; reset your watch to your new time zone; and adapt to your new time by walking, talking, and keeping occupied till bedtime.
As a rule, plan to go to bed early (before 10 PM.). It has been estimated that every hour of sleep before midnight is worth two after midnight. Studies have shown 7-9 hours of sleep per night to be most healthful. Nine or more hours have been associated with decreased health and six or less with the poorest health.
The first prerequisite for a good night's sleep is daily exercise. Remember, activity precedes rest. In our sedentary society imbalances between physical and mental activity are common. To much brain work and not enough physical work cause the muscles to be in a state of tension. (However, too much exercise too near bedtime can keep you awake.) Tension lessens the depth and soundness of sleep. The quality of sleep depends on the ability to relax. City living, with all its light and sound, is not very conducive to sleep or test. Noise pollution is doubling about every 10 years. We may not even be aware of all the sounds that are around us, but they can still affect us by producing tension and nervousness.
It is better to wear pajamas or a warm nightgown and use lighter weight covers, than to use heavy blankets. Do not cover the head while sleeping. Leave the windows open several inches to allow fresh air in the room. Beds should not sag or be too soft. Pillows should be flat, except in cases of hiatus hernia or heart failure where the head should he elevated a few inches. Avoid starting new activities late in the day. Allow yourself time to wind down. Have an evening ritual. Avoid stimulants such as television, drugs, and rich, spicy food at night before going to bed. Big evening meals interfere with good sleep, especially in children. If needed, naps should be taken before lunch, not in the evening. Even a fifteen-minute rest before lunch is worth about forty-five minutes of nighttime sleep. Keep well hydrated. Stay alert and active during the waking hours. The quieter and darker the room, the better the sleep. Patients with chronic obstructive pulminarydisease may do better sleeping on their stomach with a pillow under their chest. People with back problems can try sleeping on their side. All these suggestions should improve the quality of sleep.
Sleeping pills alter the sleep cycle and decrease REM sleep. As the body tries to make up the lost REM sleep, too-frequent dreaming and nightmares occur which disturb the sleep even further. Thus, the regular use of sleeping pills does not promote good sleep and can make insomnia worse. Sleep complaints should he considered as any other health problem. They are only symptoms. The cause should be ascertained and corrected. Is the problem acute or chronic? Keep a weekly 24-hour log. Compare your living habits with ones that promote good sleep, such as those suggested in this article. Not following good "sleep hygiene" habits is responsible for 60 percent of all disorders. Daytime drugs affect us at night too. Anxiety is the chief cause of insomnia, whereas depression tends to cut sleep short in the mornings.
The most outstanding symptoms of sleep loss are depression and apathy, interspersed with irritability and aggression. The best way to recover from a bad night is to resume the normal schedule. If a nap is needed, it should be short, no more than 30 minutes, and not in the evening.
Those who still have trouble falling asleep can try a little hops or catnip tea before bedtime. Slow, deep breathing or soaking in a neutral bath for ten minutes may help. Blot the skin dry and move slowly and quietly.
Don't panic. Worrying and concentrating on sleeping will drive it from you. Just resting in bed will do you good anyway. But let's face it, when there's a serious concern on our minds, these tactics are like aiming a pea shooter at a charging elephant. The cause of the concern must be squarely dealt with. If ii is an interpersonal problem, then make things right as fast as you can. "let not the sun go down on your wrath." Ephesians 4:26. If it is a financial problem or some other circumstance that is threatening, we need to do our part and leave the remainder with God. Remember; to rest means to cease our activity. It also means to cease from our worries and the cares of the day. We are given only one day at a time, and no one knows what the next day will bring. It could be better than we think, especially if we heed the invitation of a loving God:
"Come unto me, all ye that labour and are heavy laden, and I will give you rest. take my yoke upon you, and learn of me; for I am meek and lowly in heart; and ye shall find rest unto your souls. For my yoke is easy, and my burden is light." Matthew 11:28-30
Pleasant Dreams

Trust in Divine Power

OUR national mental status appears to be shaky. Depression, despair, stress, anxiety, anger, revenge, prolonged grief, jealousy, and apathy abound. Many others could be listed. These can be powerful disease triggers..
If a partial list were to be composed of physical diseases with apparent psychological components, it would look something like this: allergies, asthma, angina, arthritis, back pain, cancer, hair and scalp problems, headaches, heart disease, hypertension, insomnia, impotence, irritable bowel syndrome, skin problems, and ulcers. It has been estimated that 75 percent of all complaints that patients present are stress related.

How does our mind contribute to disease? Negative emotions trigger the release of certain hormones and stimulate the nervous system in such a way as to put stress on the various organs in the body. As these organs are subjected to this stress over long periods of time they become weakened. Once weakened they are more susceptible to disease processes invading from without or being triggered from within. Which organs are affected first, and to what degree, depends upon the person's heredity, constitution, environment, and lifestyle. By the lime symptoms of disease occur it is often difficult to trace them from cause to effect and to know for sure which risk factors played the primary role in the disease process.

The third chapter of Genesis in the Bible tells us the origin of mankind's problems and God's remedy for our situation. Genesis, chapter 3, begins with Eve being led into disobedience. She was deceived, yet the decision was hers to go against what God had said. She then proceeded to involve Adam in disobeying God. Adam was not deceived, yet he, too, chose to join his wife in disobeying his Creator.

Immediately they sensed a change in themselves. It was not the change for the better that their deceiver had promised. Instead, it was a change for the worse. For the first time they felt shame and guilt. They tried to cover themselves by making aprons out of fig leaves. They hid themselves from God and were afraid. When God found them and started questioning them, they began shifting the blame. They would not admit any personal responsibility. Does this little scenario sound familiar? It should. Feelings of guilt, fear, and inadequacy accurately portray the sad condition of humanity. These feelings lead us to 'want to escape. We blame others, all the while seeking to cover up our own deficiencies. Our futile attempts at escapism and coping do not always degenerate to the lowest levels of physical combat, tongue lashings, promiscuity, or criminal behavior. They may assume an air of respectfulness--a little pride, a little self-indulgence, a white lie, a cutting remark that we really didn't mean to be taken seriously. Just like Adam and Eve, our disobedience to God's will has broken our peace with Him. Unless we are at peace with God we can never be at peace with ourselves or with our fellow human beings. The worst deception that could befall a person then, would be to think he is at peace with God when he is not, to think he has the solution to life's problems when he really doesn't. Many do not recognize it, but they themselves, along with the whole human family, have repeated our first parents' failure and are terminally ill. The Bible defines this illness as sin, but many seem not to be interested in the Remedy.
But for those who do recognize that they have a need and who desire the remedy, God has just the solution. The solution is contained in a promise. In Genesis, chapter 3, God said that He would plant within us a hatred of evil, and that one day good would win over evil. He appointed toil and suffering as a means of developing self-discipline in us so that the evil results of sin already set in motion might be curtailed to some extent. And finally God did an interesting thing. Out of animal skins He made Adam and Eve a suit of clothes and dressed them Himself.
Wouldn't fig leaves work just as well as animal skins for clothes? Not too many people would think so today. God wanted them (and us) to realize that what they (we) had lost could not be replaced by anything of their (our) own design or devising. They (we) needed a covering crafted by God Himself. In sinning they had lost their righteousness. They had sold out their integrity. A divine plan, rather than a human plan, was needed to resolve the problems.

Now, recall that it was God who created Adam and Eve in the beginning. Therefore everything they had originally came from God, including their righteousness or goodness--pure, untainted, heaven-inclined mind with no gap between knowing what should be done and doing it. Since what they had lost had been put in them by God, it is clear that only God could put it back. They could no more recreate their minds than they could call a world into existence. They were totally helpless and dependent upon God to restore them. And God did restore them on the spot. No sooner was there an emergency than God was there with the remedy. However, this restoration was conditional upon two things. First, faith in a Redeemer that was to come, and second, their own willingness to render continuing obedience in the future. Every person ever born would have to meet these same two conditions laid down for Adam and Eve in order to be restored. This restoration cannot be inherited; it must be accepted by each person individually.
This beautiful truth about God's rescue efforts in our behalf is recorded all through the Bible. Prophets have seen it in vision and poets have written about it.

"And he shewed me Joshua the high priest standing before the angel of the Lord, and Satan standing at his right hand to resist him. And the lord said unto Satan, the Lord rebuke thee, 0 Satan; even the lord that hath chosen Jerusalem rebuke thee: is not this a brand plucked out of the fire? Now Joshua was clothed with filthy garments, and stood before the angel. And he answered and spake unto those that stood before him, saying, take away the filthy garments from him. And unto him he said, Behold, I have caused thine iniquity to pass from thee, and I will clothe thee with a change of raiment. And I said, Let them set a fair mitre upon his head. So they set a fair mitre upon his head, and clothed him with garments. And the angel of the lord stood by." Zechariah 3:1-5
"I put on righteousness, and it clothed me: my judgment was a robe and a diadem." Job 29:14
This same truth, that God restores us to moral uprightness, is illustrated in the New Testament Scriptures as well. In the Gospel of Matthew there is recorded a parable Jesus told about a king who sent his servants Out to invite everyone they could find to come to his son's marriage.
"And when the king came in to see the guests, he saw there a man which had not on a wedding garment: And he said unto him, Friend, how comest thou in hither not having a wedding garment? And he was speechless." Matthew 22:11-12
The parable may seem absurd until one realizes the reason for the king's displeasure. There was no excuse for the guest not to have a wedding garment on because the king himself had provided wedding garments for all the guests. The only thing they had to do was to put them On. There was no excuse to neglect the gift.
"Then said the king to the servants, Bind him hand and foot, and take him away, and cast him into outer darkness; there shall be weeping and gnashing of teeth." Matthew 22:13. Just as the ungrateful guest was excluded from the king's wedding, so all those who neglect to put on Christ's righteousness, and instead depend upon their own fig-leaf garments, their good deeds, will meet with similar tragic consequences.
All of the human inventions to make us better people are insufficient to remake one soul into the image of God, much less save an entire planet. Only Christ's righteousness, the covering crafted for us by God Himself, is able to heal the wounds caused by sin and to change the course of our life.

There is one other aspect of God's act in clothing Adam and Eve with skins that must be mentioned. It is the crux of the whole transaction. In fact, it is the center and focus of the whole Bible. You see, in order for God to obtain those skins, some animal must die. An innocent creature had to give its life so that Adam and Eve could be clothed. What did it mean? The lamb was a symbol of God's Son, Jesus Christ. The apostle Paul describes it simply: "But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us." Romans 5:8
In order to be able to forgive our sins' to clothe us in His righteousness and to provide us the grace necessary to keep God's law, Christ had to become a man, live a perfect life of obedience on this earth and then suffer the punishment for our sins. Christ succeeded in His mission, just as the Old Testament prophecies said that He would. Christ's victorious life means do such things shall not inherit the kingdom of God. But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, meekness, temperance: against such there is no law. And they that are Christ's have crucified the flesh with the affections and lusts. If we live in the Spirit, let us also walk in the Spirit." Galatians 5:19-25
God's Son suffered intensely, more than we can know, so that He could have the joy of seeing us clothed in His righteousness. His entire life was one of self-sacrifice. Finally, He was tortured and crucified on a cruel cross. What reward does He want for this sacrifice? All He ever desired was the joy of providing a way for us to live new lives now and at last to be reunited with Him on that brighter shore of eternity. Then God's original plan in creating Adam and Eve will be realized. We with them will enjoy the heavenly reward unhindered and uninterrupted forever.
Perhaps some will think it is too late for them, or that their problems are too complicated, or that they could never be Christians. Away with such thinking. Trust Him all the way and see the salvation of your God. "Let Him take hold of my strength, that he may make peace with me; and he shall make peace with me." Isaiah 27:5
"And Jesus said unto them, I am the bread of life: he that cometh to me shall never hunger; and he that believeth on me shall never ......... All that the Father giveth me shall come to me; and him that cometh to me will in no wise cast out." John 6:35,37
"And the Spirit and the bride say, Come. And let him that heareth say, Come. And let him that is athirst come. And whosoever will, let him take the water of life freely." Revelation 22:17