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Essential Sleep Hygiene Tips for Restful Nights

Keep a regular sleep schedule, exercise daily, and make your bedroom comfortable and quiet. Do not work or eat heavily in bed. Plan sleep in 90-minute cycles. Avoid medicines that disrupt natural sleep cycles. If unable to fall asleep after 20 minutes, get up and do a calm activity until sleepy. Practice relaxing your mind by being thankful, asking God for help, and contemplating His wonders before sleeping. A simple bedtime prayer benefits both relationship with God and quality of sleep.

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Dominique Lim Yañez
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100 views2 pages

Essential Sleep Hygiene Tips for Restful Nights

Keep a regular sleep schedule, exercise daily, and make your bedroom comfortable and quiet. Do not work or eat heavily in bed. Plan sleep in 90-minute cycles. Avoid medicines that disrupt natural sleep cycles. If unable to fall asleep after 20 minutes, get up and do a calm activity until sleepy. Practice relaxing your mind by being thankful, asking God for help, and contemplating His wonders before sleeping. A simple bedtime prayer benefits both relationship with God and quality of sleep.

Uploaded by

Dominique Lim Yañez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Sleep Hygiene

If you usually awaken feeling well rested and ready to start your day, you are likely getting
restorative sleep. Keep doing what works for you!
If you feel groggy or need to be forced to awaken, you should consider following a few simple,
natural rules to improve your sleep. You can find many of these suggestions online from your
friends at the Adventist Health Ministries Department of the General Conference: 2

Keep to a regular schedule of bedtime and awakening.


Get regular exercise. Even as little as 10 minutes of exercise each day can improve sleep.
As far as possible, sleep in comfortable, quiet, and dark surroundings.
Do not use your bed as an office or entertainment center. Reserve beds for sleeping and sexual
intimacy. This helps our brains associate the bed with a place to sleep.
Avoid heavy eating or strenuous exercise just before sleep.
Plan for sleep not in terms of hours, but rather in 90-minute cycles. For example, if you want to
awaken at 7:00 a.m.,  go to sleep at 10:00 p.m. (for 9 hours, or 6 cycles, of sleep), or 11:30 p.m.
(for 7.5 hours, or 5 cycles, of sleep).
Avoid medicines that disrupt natural sleep cycles. Many such medications, including opiates,
benzodiazepines, antihistamines, and barbiturates are often marketed as sleep aids. These drugs
make people unconscious but interfere with the natural sleep cycles.
Do not toss and turn in bed. If you have not fallen asleep after about 20 minutes, get out of bed,
go to another room, and do a calm activity such as reading until you feel sleepy. Then return to
bed.
Practice habits that allow your mind to relax.

Turning Your Mind Over


A search of the Internet will provide many lists of suggestions on sleep hygiene similar to those
listed here. But when they come to ways to “turn your mind off” to prevent fretting over worries,
these lists offer elaborate suggestions.
Those reading this article, however, likely believe in a God who cares for us. Here are three
simple steps to developing a relaxing routine to prepare the mind for sleep.
1. Think of three things that happened that day for which you are thankful. Then thank
God for those things.
2. Ask God for help. Worries about situations we cannot control often keep us awake.
God cares for His church better than we do; He loves our children more than we do.
3. Finally, contemplate God’s wonders: His creation, His life and death, and His new
earth.
If those last three suggestions sound familiar, perhaps your parents or a spiritual mentor taught
you to pray at bedtime. It turns out that a bedtime prayer not only helps our relationship with our
Father in heaven, but it may also help us to get the restorative sleep we need each night.

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