Soothing Bible Verses and Practical Tips for a Good Night’s Sleep

Being well-rested can lead to a happy and healthy life.  The average adult should get seven to eight hours of sleep each night.  And, if you struggle with this, here are some practical steps you can take to get the most out of bedtime.

1. Get Daily Exercise

Any amount of exercise is likely to produce benefits for both your physical and mental health.  Working out in the morning or during the day can relieve stress, improve your mood, and help you get more sound sleep at night.  Just make sure you are not working out too close to your bedtime, this can make it harder to sleep. Give yourself around three hours after exercising before hitting the sack.

2. Take a Warm Bath or Shower

Taking a warm bath or shower as part of your nighttime ritual can be a great stress reliever, it will leave you feeling relaxed and comfortable.  Aromatherapy products like essential oils, herbal bath blends, and even aromatherapy pillow mist can aid in helping you get a better night’s sleep.

3. Watch Your Diet

Because what you eat can add to the challenge of getting a good night’s sleep.  Stay away from foods that can make it difficult to sleep.

• Sugary Treats can cause your blood sugar spike (desserts, candy, sweet cereals)
• Food with Hidden Caffeine (sodas and teas, desserts, and cookies made with chocolate
• Heavy Foods take longer to digest (cheesy foods, fried foods, burgers, fries, large steaks)
• Acidic foods can trigger acid reflux (pizza, tomato sauce, rat onions, citrus juice)s

Try to avoid these foods before bedtime.

4. Consume Foods With Melatonin

Essential for good sleep, melatonin a hormone produced by your brain helps your sleep cycles. Try some sleep-inducing foods for their natural ability to raise melatonin levels (fatty fish, almonds, walnuts, berries, milk, yogurt, oatmeal, bananas, chamomile tea, ginger tea, honey).  And, if you need a snack before bed, some of these nutritious foods are an option for good sleep health.

5. Unplug From Your Devices

Turn off your smartphones and computers an hour or two before bedtime. The blue light emitted from the screen of your devices inhibits the production of the melatonin hormone that controls your sleep-wake cycle.  Find a set time to log off your devices prior to bedtime. If you try sleeping in a dark room, this will help promote a night of deeper sleep. 

6. Read or Listen to an Audio Book

There are two good things about reading before bed, one is you can expand your knowledge, and two is you can switch your brain to drowsy mode. Consider listening to an audiobook at bedtime in a darkened room. Try this for an hour before sleep to help you get a good night’s rest.

7. Create a Sleep-Inducing Environment

A relaxing environment promotes healthy sleep.  Take steps to maximize your comfort and minimize distractions.  Taking the following measures can help improve your sleep environment: 

• Make sure your mattress and pillows are comfortable enough to relax
• Routinely change your sheets and pillowcases and fresh-scented bedding is always inviting
• Reduce lighting, the circadian rhythms that guide your sleep-wake cycle induce sleepiness when it is dark
• Add soothing fragrances to your bedroom, scents like lavender, peppermint, and cedarwood are a few

8. Meditate and Relax

Refocus your thoughts and transition your mind to relax mode.  Sometimes our minds are still racing from the busy day we have had.  We can take time to slow down and clear our minds by utilizing tools that help:

Prayer and meditation – take time to connect with God and express gratitude

Find calm with Yoga – relax your mind and muscles, even something as simple as taking several deep breaths to help calm yourself 

Listen to relaxing sounds and melodies – soothing melodies or nature sounds like sounds of rain, birds singing, or night sounds can relieve stress and tension.

These are all great for meditation, relaxation, and helping you get effective rest.

9. Keep a Sleep Diary or Log

If you have trouble getting a good sleep at night, keep a sleep log to track your sleep quality.  This is a good way to evaluate external factors that may have affected how well you slept. You can test new methods and identify factors to see how well changes are working.

Getting a Good Night's Sleep

It is so important to get a good night’s sleep.  Sleep can improve concentration and productivity; it gives you a stronger immune system, helps with calorie regulation, lowers the risk of heart disease, and it improves your social and emotional insight.

 I hope the soothing Bible verses and practical tips are helpful in improving your sleep. If you find that you continually have trouble sleeping, check with your doctor or a sleep professional to get help.