Tips On How To Get Better Sleep At Night!

To get better sleep is more important than you realize!

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Do you struggle to get better sleep at night? It can be frustrating when we can’t seem to shut off our minds and fall asleep. But don’t worry. There are ways to achieve better sleep! Better sleep is not an unattainable dream; it requires effort and common sense. First things first, try starting with a clear conscience. Acknowledge any worries or stressors that may keep you up at night and address them during the day. By tackling these issues head-on, you’ll create space in your mind for more peaceful thoughts when it’s time to hit the hay. 

You Need To Plan A Sleeping Strategy! I Want To Emphasize How Crucial It Is Not To Dwell On The Day’s Problems Repeatedly As This Will Only Keep Your Mind Active And Hinder Sleep Quality. But By Bringing Your Problems to God It Can Also Be A Helpful Tool In Calming Your Mind Before Bed. Focus On Some Deep Breathing And Pleasant Thoughts, And Get Yourself Some Good Sleep!

Practicing prayer can also be a helpful tool in calming your mind before bed; connecting with your inner self and finding peace in something greater than yourself can work wonders on restless nights. If you still struggle despite these efforts, remember that sometimes, taking a step back can help us move forward. For instance, after laying awake for what feels like an eternity, you’re still unable to doze off, get out of bed for 15 minutes or more, and engage in something relaxing. Maybe pick up that book gathering dust on your shelf or stretch those weary muscles—a little bit of movement combined with an activity that brings joy will help ease mental and physical tension.  ~ Bill Greguska

Romans 12:18 If it is possible, as far as it depends on you, live at peace with everyone.

 

Make It Your Goal To Get Better Sleep!

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Habits That Can Improve Your Sleep Quality:

  1. Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
  2. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
  3. Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom
  4. Avoid large meals, caffeine, and alcohol before bedtime
  5. Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

 

 

A Prayer And Tips For Better Sleep At Night!

 

Follow These Tips To Establish Healthy Sleep Habits:

  1. Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
  2. Set a bedtime early enough for you to get at least 7-8 hours of sleep.
  3. Don’t go to bed unless you are sleepy.
  4. If you don’t fall asleep after 20 minutes, get out of bed. Do a quiet activity without a lot of light exposure. It is essential not to get on electronics.
  5. Establish a relaxing bedtime routine.
  6. Use your bed only for sleep and sex.
  7. Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  8. Limit exposure to bright light in the evenings.
  9. Turn off electronic devices at least 30 minutes before bedtime.
  10. Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  11. Exercise regularly and maintain a healthy diet.
  12. Avoid consuming caffeine in the afternoon or evening.
  13. Avoid consuming alcohol before bedtime.
  14. Reduce your fluid intake before bedtime.
Reviewed by: Shelley Hershner, MD, and Imran Shaikh, MD
Updated: August 2020

What Have We Learned About Sleep?

Research has shown that if a person thinks of calming, positive thoughts before bed, it will help them sleep better and wake up in a better frame of mind. If you frequently wake up feeling heavy-hearted or burdened, try these things before you go to bed.
1. Pray and give your burdens to the Lord and praise the Lord for His faithfulness and goodness.
2. Listen to worship music.
3. Think about the things that bring you joy and all of the things you have to be thankful for.
4. Meditate on God’s promises.
5. Let your last thoughts of the day be focused on God and not anything that is troubling you…it will really make a difference if you get in the habit of doing this every night.
6. Whenever a negative or troubling thought comes to your mind, instead of dwelling on it, switch it out for a promise from God’s Word. 

Here Is A List Of Scriptures That You Might Find Helpful And Comforting!

Proverbs 3:24
“When you lie down, you will not be afraid. When you lie down, your sleep will be sweet.” 
1 Peter 5:7
“Cast all your anxiety on him because He cares for you.”
Isaiah 26:3-4
“You will keep in perfect peace those whose minds are steadfast because they trust in you. Trust in the Lord forever, for the Lord, the Lord Himself, is the Rock eternal.”
John 14:27
“Peace I leave with you, my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled, and do not be afraid.”
Psalm 34:18
The LORD is close to the brokenhearted and saves those who are crushed in spirit.”
Philippians 4:6-7
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” 
Psalm 29:11
“The LORD gives strength to his people; the LORD blesses his people with peace.”
Psalm 56:3
“When I am afraid, I put my trust in you.” 
Isaiah 41:10
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” 

 

What Should I Do If I Can’t Sleep?

Practicing good sleep habits is essential, but if your sleep problems continue or interfere with how you feel or function during the day, you should talk to your doctor. Before visiting your doctor, keep a diary of your sleep habits for about ten days to discuss at the visit.
Include the following in your sleep diary when you—
  • Go to bed.
  • Go to sleep.
  • Wake up.
  • Get out of bed.
  • Take naps.
  • Exercise.
  • Drink alcohol.
  • Drink caffeinated beverages.
Also, remember to mention if you are taking any medications (over-the-counter or prescription) or supplements. They may make it harder for you to sleep.

 

Mayo Clinic Tips To Get Better Sleep!

 

Sleep Tips: 6 Steps To Get Better Sleep!

You’re not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

By Mayo Clinic Staff

Consider all the factors that can interfere with a good night’s sleep — from work stress and family responsibilities to unexpected challenges, such as illnesses. It’s no wonder that quality sleep is sometimes elusive.
While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple tips.

1. Stick To A Sleep Schedule

Set aside at most eight hours for sleep. A healthy adult recommends at least seven hours, but most people only need up to eight hours in bed to achieve this goal.
Go to bed and get up at the same time every day. Limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.
If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.

2. Pay Attention To What You Eat And Drink

Stay out of bed hungry or stuffed. In particular, avoid heavy or oversized meals within a few hours of bedtime. Your discomfort might keep you up.
Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and wreak havoc on quality sleep. And even though alcohol might make you sleepy, it can disrupt sleep later at night.

3. Create A Restful Environment

Create a room that’s ideal for sleeping. Often, this means cool, dark, and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

5 Tips For Falling Asleep Quicker!

4. Limit Daytime Naps

Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to 30 minutes and avoid doing so late in the day.
However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

5. Include Physical Activity In Your Daily Routine

Regular physical activity can promote better sleep. Please don’t be active too close to bedtime, however.
Spending time outside every day is helpful.

6. Manage Worries

Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind, and then set it aside for tomorrow.
Stress management might help. You can start with the basics, such as organizing, setting priorities, and delegating tasks. Meditation also can ease anxiety.

Know When To Contact Your Doctor

Nearly everyone has an occasional sleepless night, but contact your doctor if you often have trouble sleeping. Identifying and treating any underlying causes can help you get your desired sleep.

Mayo Clinic Minute: Sleep Spoiler – Tips for a Good Night’s Rest

 

 

Play This Relaxing Video To Get Better Sleep!

Some Specific Scriptures To Encourage You:

Proverbs 3:24 ESV 

If you lie down, you will not be afraid; when you lie down, your sleep will be sweet.

Psalm 4:8 ESV 

In peace, I will both lie down and sleep; for you alone, O Lord, make me dwell in safety.

Psalm 127:2 ESV 

It is in vain that you rise up early and go late to rest, eating the bread of anxious toil, for he gives to his beloved sleep.

Proverbs 20:13 ESV 

Love not sleep, lest you come to poverty; open your eyes, and you will have plenty of bread.

Psalm 3:5 ESV 

I lay down and slept; I woke again, for the Lord sustained me.

Proverbs 6:9 ESV

How long will you lie there, O sluggard? When will you arise from your sleep?

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