Tips For Better Sleep!Want to sleep like a baby again?

Please contact us if you have questions or comments or want encouragement.10-Minute

We all hate the fact that we can not sleep sometimes for something that is bothering our heart or mind! I know I hate it! There are times when we can not sleep for some reason or another. Sometimes it is stress, worries, overeating before bed, etc. We have suggestions to make getting a good night’s sleep more effortless for you, no matter the reason.

Keep in mind that a clear conscience is a great place to start! I have learned that prayer can be the best remedy, but if I still can not sleep, the best thing is to get up for at least 15 minutes or more and then try again. Another thing is to refrain from rehearsing the day’s problems repeatedly. Suppose you are at odds with anyone. It’s a good idea to resolve your issues during daytime hours.  ~ Bill Greguska

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


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 Should I Do If I Can’t Sleep

It’s essential to practice good sleep habits, but if your sleep problems continue or if they 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 Sleep Better Tips!

Sleep Tips: 6 Steps To 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’s recommended amount of sleep is at least seven hours. 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.

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 Give You Peace And Confidence As You Try To Get Back To 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?

Psalm 121:3-4 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.

Matthew 8:24 ESV 

And behold, there arose a great storm on the sea, so that the boat was being swamped by the waves; but he was asleep.

Proverbs 6:10 ESV

A little sleep, a little slumber, a little folding of the hands to rest,

Ecclesiastes 5:12 ESV 

Sweet is the sleep of a laborer, whether he eats little or much, but the full stomach of the rich will not let him sleep.

Psalm 91:1-16 ESV 

He who dwells in the shelter of the Most High will abide in the shadow of the Almighty. I will say to the Lord, “My refuge and my fortress, my God, in whom I trust.” For he will deliver you from the snare of the fowler and from the deadly pestilence. He will cover you with his pinions, and under his wings, you will find refuge; his faithfulness is a shield and buckler. You will not fear the terror of the night nor the arrow that flies by day.

Matthew 11:28-30 ESV 

Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.”

John 14:27 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.

Psalm 132:4-5 ESV 

I will not give sleep to my eyes or slumber to my eyelids until I find a place for the Lord, a dwelling place for the Mighty One of Jacob.”

Matthew 11:28 ESV

Come to me, all who labor and are heavy laden, and I will give you rest.


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