Unable to Sleep?
Soothing Bible Verses for Sleep
“In peace, I will lie down and sleep, for you alone, Lord, make me dwell in safety.” Psalms 4:8
“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.”
“Cast all your anxiety on him because he cares for you.” I Peter 5:7
“In the same way, the Spirit helps us in our weakness. We do not know what we ought to pray for, but the Spirit himself intercedes for us through wordless groans.”
“So do no 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.”
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
2. Take a Warm Bath or Shower
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 to spike (desserts, candy, sweet cereals)
- Foods with Hidden Caffeine (sodas and tea, 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, raw onions, citrus juice)
- Foods that are Hard to Digest (cabbage, brussels sprouts, broccoli).
Try to avoid these foods before bedtime.
4. Consume Melatonin
5. Unplug From Your Devices
6. Read or Listen to an Audio Book
7. Create a Sleep-Inducing Environment
- Make sure your mattress and pillows are comfortable enough to relax
- Routinely change your sheets and pillowcases, 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.