“When you lie down, you will not be afraid; when you lie down your sleep will be sweet.” (Proverbs 3:24)
You have likely heard of the term “sleep deprivation.” Medically, it means getting less than the needed amount of sleep, which, for adults, ranges from seven to nine hours per night. According to The Centers for Disease Control and Prevention (CDC), more than 35 percent of Americans sleep less than seven hours per night. That is a lot of people who are sleep deprived and feel the effects of it.
Do you need help with getting enough sleep? Not all sleep problems are easily treated, and you could have a sleep disorder like sleep apnea. In addition, arthritis, heartburn, headaches, pain, certain medications, and hot flashes can cause sleeplessness. You may be going through a temporary season which is causing a lack of sleep right now, have become a new Mom, a family member might be unwell, or you are working on a project. Determine if there is anything you can change (a chance to be creative with problem-solving!) but just do the best you can during a difficult season. On the other hand, if you are doing too many things, evaluate all you do and determine what you can change.
Fear, or worry, can also cause sleeplessness. It does not need to. The Lord has told us in Proverbs 3 that when we do not let wisdom and knowledge out of our sight, we will not be afraid when we lie down, and our sleep will be sweet because the Lord is on our side. Apply these 3 steps:
Is there something you are worrying about that is keeping you from sleeping? What specifically is it?
Ask God for wisdom and knowledge on how to deal with this concern. Thank Him that He is on your side. Give it to God and leave it there with the knowledge you have followed His direction.
Then, thank Him for His promise, and have a sweet sleep.
Our 10 Tips to Help You Sleep Better
Go to bed at the same time. If you are making a drastic change, adjust by doing this in small daily increments, such as 15 minutes.
Establish a relaxing “pre-sleep” routine in the hour before you go to bed: have a bath, pray, read, do relaxation exercises, listen to music: something that relaxes you.
Turn off the computer and cell phone, and do not watch TV before bed.
Eat early enough and try to finish dinner several hours before bed. If you get hungry, choose the food you know will not disturb your sleep.
Do not do vigorous exercise too late. However, a gentle exercise like yoga may help with a good night’s sleep.
Avoid napping during the day as it can disturb the normal pattern of sleep and wakefulness. If you need to nap, try to keep it short and before 5 p.m.
Avoid things like caffeine, nicotine, and alcohol too close to bedtime. Remember, chocolate has caffeine.
Balance your fluids. Don’t drink so little that you wake up thirsty but not so much and/or so close to bedtime that you will be awakened to go to the bathroom.
Avoid upsetting discussions but try not to go to bed angry with someone. Consider sharing how you feel. Try to have the conversation early enough and/or gently share how you feel and arrange to have a proper discussion at the earliest opportunity.
Make sure your bed is comfortable, and the room is a comfortable temperature and not too bright.
Bringing This to God in Prayer
Dear Heavenly Father, thank You for Your love, faithfulness, and provision. Thank You that I do not have to have sleepless nights due to fear or worry. You have said I can have a sweet sleep. Thank You for your promise in Psalms 4:8, where You tell us we can lie down and sleep for You make me dwell in safety. I give this worry over ______________________ to You. In Jesus’ Name, Amen.