Info & Tips, Wellness

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

Unable to Sleep?

In the dark and quietness of the night, many of us have found ourselves wide awake, unable to sleep. This can be for any number of reasons, it can be because of stress and worry over your job, over financial struggles, over your relationships, over your health, or over your loved ones. Whatever the case may be, that peaceful sleep is elusive and you find yourself tossing and turning for hours into the night.

When you are stressed about something, it seems so much larger and thought-consuming when you are lying awake in the dark. It can be hard to put those thoughts aside and find rest. If you find yourself struggling to have a restful night, here are some scriptures and some practical tips for a good night’s 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.”
Philippians 4:6-7

“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.”
Romans 8:26

“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.”
Isaiah 41:10

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 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

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 the 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, 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.