20 Facts & Tips About Your Body Clock

I really enjoyed reading The Secrets Our Body Clocks Reveal (you can read my full book review by clicking here). From this book, I’ve begun implementing a few of the tips I discovered. Here are a few of the facts and tips that I found interesting. 

  1. “Most of us reach our peak of alertness around noon. … We are least alert during the early morning hours—specifically, between 3:00 a.m. and 6:00 a.m.” 
  2. “Your immediate, or short-term, memory is best during the morning hours. … Your long-term memory is a different matter, however. Afternoon is the best time for learning material that you want to recall days, weeks, or even months later. … How well you remember things depends on when you learn them, not when you recall them.” 
  3. “On average, we tend to do best on cognitive tests—things that require the greatest mental effort—during the morning hours, particularly the late morning hours.” 
  4. “All of your senses—taste, sight, hearing, touch, and smell—are their keenest during the twilight hours of late afternoon and early evening.” 
  5. Tips for keeping your daily rhythms on beat: (1) get out in the sun for at least fifteen minutes each day, and (2) try to follow a regular daily routine.
  6. “Fortunately, there is another way to avoid the Monday morning blahs. Stay up as late as you like, but make sure you get up at your regular wake up time. In other words, don’t sleep in. And don’t take naps during the day. Then, when night rolls around again, you’ll find yourself able to fall asleep at or before your regular bedtime, and you’ll avoid pushing your cycle ahead.” 
  7. “Scientists have also discovered that short naps (twenty minutes or less) are just as revitalizing as long ones—and less disruptive to regular sleep rhythms. In addition, regular nappers wake up more refreshed than those who take only an occasional nap. When naps are part of the regular daily rhythm, they are less disruptive.” 
  8. “Generally, our moods peek around four hours after we awaken.” 
  9. “A regular exercise program can go along way toward easing the physical effects of stress. … The exercise program must be regular, however; sporadic physical activity, such as an occasional game of tennis or softball, or an activity that is not appropriate to your physical condition, can be a harmful stressor.” 
  10. “Melatonin’s daily rhythm is similar to that of legendary vampires: it appears at the onset of darkness and begins to disappear at the break of dawn. In other words, darkness triggers the chemical’s release; sunlight suppresses it. It should come as no surprise, therefore, that melatonin reaches its seasonal peak in the body during the dark winter months.” 
  11. “Beards tend to grow the most on Sunday and the least on Wednesday.” 
  12. “If you wake up in the morning with a temperature of 99° F, you are very likely coming down with a cold, the flu, or some other kind of illness. But if you have that same reading around dinner time, you may be in perfect health. The reason, of course, is that your temperature rises during the day. A high reading early in the day is a greater indication of illness than the same reading late in the day.” 
  13. “Take a commonplace drug like aspirin, for example. When swallowed at 7:00 a.m., aspirin stays in the body for up to twenty-two hours. When the same dose is taken at 7:00 p.m., it is completely out of the body within seventeen hours.” 
  14. “When you know your rhythms are out of sync, be aware that you are particularly vulnerable to illness. It is the time to be extra careful about keeping your distance from people with the flu or other viruses.” 
  15. “The best thing you can do for a tension headache is to learn how to relax. As soon as the headache begins, lie down, if possible, so you can take the strain off your neck, since this is the location of most of the muscles that tense up and cause a tension headache. Close your eyes and breathe deeply to return oxygen to your strained muscles. Better yet, ask a sympathetic friend or loved one to gently massage your neck and shoulders.”
  16. “Eat your biggest meal at breakfast, your next biggest at lunch, and your smallest at dinner.” 
  17. “About every ninety minutes, most people experience an urge to put something into their mouths. … Generally, it will pass in about fifteen minutes.” 
  18. “According to recent studies conducted at Northwestern University, both morning and night people perform simple mental tasks better during the morning hours after consuming the caffeine equivalent of one to three cups of coffee. But when the tasks become more complex, only night people do better under the influence of caffeine. For morning people, the higher dose of caffeine, the more mistakes they make.” 
  19. “Carbohydrates help calm and focus your mind.” 
  20. “Protein foods increase your alertness and help you feel more energetic. … Protein can be eaten either alone or with a carbohydrate food to energize the mind. For carbohydrates to have their calming effect, they must be eaten alone.” 

I’ll be sharing some of the research that Susan Perry and Jim Dawson uncovered about the importance of sleep soon, so stay tuned! 

Links & Quotes

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“When something drops into your life that seems to threaten your future, remember this: The first shock waves of the bomb are not sin. The real danger is yielding to them. Giving in. Putting up no spiritual fight. And the root of that surrender is unbelief—a failure to fight for faith in future grace. A failure to cherish all that God promises to be for us in Jesus.” —John Piper

“The ultimate test of man’s conscience may be his willingness to sacrifice something today for future generations whose words of thanks will not be heard.” —Gaylord Nelson

My fellow pastors, may this be said of us: “Even now the Lord is raising up godly watchmen to speak for Him in these times. These shepherds are grieving, weeping and repenting as they seek God’s face. And I believe they’re hearing and understanding the Lord’s message behind the present events. Moreover, they’re not afraid to proclaim dire warnings, because they know they’ve heard from God. They’re compelled to speak of His purposes behind our calamities.” —David Wilkerson

“Who is doing exploits for God today? Where is the enemy being driven back? That is the great yearning of all spiritually-minded people. They are not enchanted with polished sermons and slick organizational technique. Where are the mighty men and women anointed by God to truly make a difference?” —Jim Cymbala

Good read for anyone in church leadership: 10 Fine Lines Of Church Leadership Tension.

Medical science validates what Scripture tells us: Unforgiveness can be lethal.

In the United States, roughly 10% of people struggle with dyslexia. Here are some helpful ways to make your materials more dyslexic-friendly for them.

J. Warner Wallace shares 6 pieces of evidence that point to our  universe having a beginning.

[VIDEO] Probably the best baby announcement I have seen yet—

Links & Quotes

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“I sometimes pray ‘Lord give me no more and no less self-knowledge than I can at this moment make a good use of.’” —C.S. Lewis

“Be of good courage, and wait on the Lord, setting this constantly in your minds that He has not promised to keep you from trouble, but to preserve you in it.” —Charles Spurgeon

“‘Did you win?’ A far better question to ask (the student, the athlete, the salesperson, the programmer…) is, ‘what did you learn?’ Learning compounds. Usually more reliably than winning does.” —Seth Godin

Well, look at that: The federal government now says monogamy and abstinence is the most reliable way to protect against sexually-transmitted diseases.

This is a good list: 7 secrets you should never keep from your doctor.

In light of Tullian Tchividjian’s resignation, Rob Hoskins shares a timely word from his Mom: The Christian Response.

[VIDEO] Whether or not you are a church history buff, this is some interesting information on the Nicene Creed—

11 Quotes From “Going To Pot”

Going To PotWilliam Bennett and Robert White have given us an important book, especially during this time when so many are rushing to legalize marijuana in our country. You can read my full book review by clicking here, and below are some of the quotes and statistics I found quite interesting.

“Today’s marijuana THC levels are in the double digits―we’ve gone from about 3 to 5 percent THC in yesteryear’s marijuana to just above 13% THC―but common strains are available that go much higher, into the 20 percents and beyond. The difference between 3 to 5 percent THC and 13 to 30 percent THC is very significant. It is like comparing a 1twelve-ounce glass of beer with a 1twelve-ounce glass of 80 proof vodka.”

“No scientific studies documented the safety or efficacy of marijuana for patients with cancer, HIV, multiple sclerosis, or glaucoma.”

“Marijuana stays in the brain for a long time so that the brain is still experiencing the effects from pot smoking days after the drug use as stopped, in contrast to alcohol use…. Unlike cocaine, which often brings users to their knees, marijuana claims its victims in a slower and more cruel fashion. It robs many of them of their desire to grow and improve, often making heavy users settle for what is left over in life…. Marijuana makes its users lose their purpose and their will, as well as their memory and motivation.” ―Robert Dupont, psychiatrist 

“Frequent marijuana smokers can have many of the same respiratory problems experienced by tobacco smokers. … There are 33 cancer-causing chemicals contained in marijuana. … When equal amounts of marijuana and tobacco are smoked, marijuana deposits four times as much tar into the lungs.”

“Teenagers who use marijuana regularly are at greater risk for long-term brain damage and declines in both IQ and cognitive functioning years later.” ―Psychology Today

“Most drug users, over 90 percent of them, including marijuana users, started using drugs in their adolescent years. In fact, if one abstains from substance abuse up to the age of twenty-one, the chances one will ever have a substance abuse problem are next to zero.”

“Marijuana also raises heart rate by 20-100 percent shortly after smoking; this effect can last up to 3 hours. In one study, it was estimated that marijuana users have a 4.8-fold increase in the risk of heart attack in the first hour after smoking the drug.” 

“Nationwide, over 70 percent of teens admitted to a substance abuse treatment program claim marijuana as their primary drug of abuse. Neither alcohol, tobacco, nor prescription drugs are responsible for over 70 percent of teen substance abuse problems. It is marijuana that has that dubious distinction.”

“Accidents would increase, healthcare costs would rise and productivity would suffer. Legal alcohol serves as a good example: The $8 billion dollars in tax revenue generated from that widely used drug does little to offset the nearly $200 billion in social costs attributed to its use.” ―Kevin Sabet, a former adviser to President Barack Obama

“In constant dollars, the money spent by Americans on marijuana went up from $21.6 billion in 2000 to $40.8 billion in 2010. That is more than Americans spend each year on pornography, Halloween, and video games combined.”

“Sixty-two percent of the adults who first tried marijuana before they were 15 are likely to go on to use cocaine.” 

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