It’s incredible how sleep affects the ins and outs of our lives. If you’ve ever been sleep-deprived before, you’ve likely experienced the side effects of not getting enough rest.
With less sleep than usual, suddenly everything feels harder: getting out of bed, remembering what day it is, driving safely, being friendly to your coworkers, handling the screaming baby, and whatever else the day entails.
If getting enough sleep has been difficult for you lately or you’re waking up without feeling refreshed, here are some tips to help you sleep better.
Why sleep is important
Sleep helps with more than simply “not feeling tired.” Individuals who get the recommended seven or more hours of sleep a day:
- Have stronger immune systems
- Experience less stress
- Reduce their chances of injury
- Have better heart health and weight management
- See boosted memory and increased attention spans
When you sleep, your body switches over to the parasympathetic system, and your heart rate and blood pressure drop. This allows your body—including your heart—to rest. During this time, your body also regulates your hormones, assists with your circadian rhythm (associated with weight management), and heals and restores your muscles and physical body.
Prayer for sleep and peace
Dear Lord,
Thank you that You are a God who never sleeps or slumbers. I know Your eye is on the sparrow, and it’s equally on me and my family as we sleep. As I fall asleep, let me feel Your protection around myself and my family. Build a hedge of protection around my home, protect us from the dark forces of the world. Let us each rise, fully rested and recovered, so that we can face the day with Your joy.
In Jesus’ Name, amen.
Restless sleeping
If you’re struggling to get good, restful sleep at night, try these tips.
- Schedule your sleep. Know what time you need to get up in the morning and commit to going to bed at the scheduled time each night.
- Create a restful environment for sleeping. Don’t fill your bedroom with items that distract you, light up the room, or make it hard to sleep. Reduce technology usage and consider trying out calming music or playing peaceful sounds when you start to wind down.
- Don’t nap too much. When you nap for long periods of time it becomes harder to fall asleep in the evening. Instead, set a timer for a quick “power nap” session so you aren’t tempted to sleep longer. Stick to your schedule as much as possible so that your body can begin to readjust to your new rhythm.
- Do something active during the day. By being active, you get your body moving and burn out some of the excess energy that may be keeping you awake. Don’t exercise too close to bedtime, however, as this will increase your adrenaline and make it hard to sleep.
An additional tip that can assist your overall rest pattern is to make sure you aren’t dealing with stress as you’re trying to sleep. This could mean setting up a time of prayer or Bible study before going to bed, journaling about the day, planning ahead and putting together what you’ll need for work, or something else that helps you release stress.
Bible verses on sleep
If you’re dealing with stress that’s making it hard to sleep or you want to create a habit of meditation and restfulness, the first place to turn to is God’s word. Before you go to bed, meditate on these Bible verses on sleep and let God’s peace cover you.
- In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety. [Psalm 4:8 ESV]
- I lay down and slept; I woke again, for the Lord sustained me. [Psalm 3:5 ESV]
- Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid. [John 14:27 ESV]
- Come to me, all who labor and are heavy laden, and I will give you rest. [Matthew 11:28 ESV]
- He will not let your foot be moved; he who keeps you will not slumber. Behold, he who keeps Israel will neither slumber nor sleep. [Psalm 121:3-4 ESV]
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