Have a good night

How well do you sleep? Do you take naps? Do you find it hard to fall asleep before midnight? Are you working on your sermons late at night? As a pastor, what types of issues and concerns keep your mind most active? Challenge yourself and try finding ways to get at least seven hours of sleep per night.

According to the National Sleep Foundation, most adults need seven to nine hours of nightly sleep to feel fully rested, and kids need even more sleep. An estimated 50–70 million people in the United States have chronic sleep and wakefulness disorders, according to a report from the Centers for Disease Control and Prevention.

The American Insomnia Association defines insomnia as trouble falling asleep or staying asleep. Occasional insomnia is experienced by more than one-third of American adults, and chronic insomnia affects more than one in ten. It may cause sleepiness or fatigue during the day, mood swings, and decreased concentration.

If you are having trouble falling or staying asleep, try these tips from the Better Sleep Council:

• Maintain a regular bed and wake time schedule, including weekends.

• Establish a relaxing bedtime routine, such as soaking in a warm—but not very hot— bath, and then reading a meditative book or listening to restful music.

• Sleep on a comfortable mattress and pillow.

• Eat nothing at least two to three hours before your bedtime.

• Exercise regularly. Ideally, complete your workout at least a few hours before bedtime.

• Avoid depressants and stimulants, such as alcohol, tobacco, and caffeine (e.g., coffee, tea, caffeinated soda, and even chocolate) close to bedtime. These can lead to poor sleep, keep you awake, or disrupt sleep later in the night.

Other helpful tips

• Relieve stress, anxiety, and other mental conditions in healthy ways.

• Do not go to bed with a full stomach or be hungry because you missed meals.

• Restrict fluid intake two hours before retiring to bed.

• Weight management—keeping off the pounds—may help you sleep better.

• If you snore excessively or have pauses in breathing during the night (usually noted by your spouse or other family members), a diagnosis of sleep apnea and corrective measures may assist in promoting better sleep.

• Avoid naps close to the evening hours.

• Wear earplugs in noisy environments or eyeshades if the room cannot be sufficiently darkened.

Seek help from health professionals regarding your sleep problems. They may recommend counseling or prescribe medications. Recognize the importance of correcting insomnia and get restful sleep because sleep deprivation may affect all areas of life: physical, mental, social, and emotional.

How many times have you been deprived of sleep? When does it usually occur? Take note and then act to counter the identified stressors. You will find it best to take work materials, computers, and televisions out of the sleeping environment. Think positively and rely on peaceful, scripturally inspired thoughts to help you through. This decreases stress levels and gives you a sense of peace. If you tend to worry or feel anxious, remember the promises Jesus told His disciples in John 14, as a message of comfort, “ ‘Do not let your heart be troubled; believe in God, believe also in Me’ ” (John 14:1, NASB). What are your favorite Bible verses? Recall these and begin to feel relaxed.

The quote by Ben Franklin, “Early to bed and early to rise, makes a man healthy, wealthy, and wise,” may have some truth to it. Studies suggest that sleeping before midnight is a healthier alternative for a better quality of sleep, with added health benefits such as weight loss (or less weight fluctuation), heart disease prevention, and longevity. Reap the benefits of a good quality sleep by following these health tips and have a good night.