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I’m a big fan of sleep. I don’t think I’ve ever said in my life, “I’m too busy to sleep!” But there have been occasions when I’ve had so much on my plate that no matter how good my boundaries are, when I go to bed at night, my mind has a hard time settling down. The good news is, barring any physical ailment that keeps you from sleeping well, there are sleep hacks that really work. You just can’t look for a silver bullet, a miracle cure that will have you sleeping like a cat after one night. Most strategies will take some time as your body and mind get used to a new normal.
First let’s look at some reasons why it might be hard for you to fall asleep.
You Can’t Sleep Because:
1. You go to bed at different times each night.
Our bodies thrive on routine, believe it or not. Your mind may like to be flexible and try new things, but your body works best when you go to bed at the same time every night.
2. You’re doing something stimulating right before bed.
You might enjoy a late-night cup of coffee, or a sweet snack like a bowl of ice cream. Not a good idea if you want to rest well. Limit caffeine in the afternoon and switch to decaf after about 4 p.m. A snack isn’t a bad idea but stick with healthy stuff. Sugar will stimulate your heart. Food and beverage choices aside, stimulating activities like heavy exercise, video games, or exciting movies can cause your body to rebel against rest.
3. You’re on your glowing device too late.
You’ve probably heard all the advice about turning off your screens at least an hour before bedtime. There’s something about that little glowing light that messes with your brain. Circadian rhythm is a real thing. Too much light tricks your mind into thinking it’s daytime, not sleep time. Take the plunge and do something else besides stare at your screen right before bedtime. Maybe an actual paper book will fill the need to have something in your hands while you wind down.
4. Your sleep environment is too bright/loud/uncomfortable.
Speaking of that circadian rhythm thing, if your room is too bright, it will be hard for you to sleep. If there’s too much noise, again, it’s hard to sleep. If your bed is uncomfortable or the room is too hot, sleep can elude you. Because sleep is so important, do what you can to fix these issues. If you can’t afford blackout curtains, try a comfortable sleep mask. If noise is a problem, get some good ear plugs. Do whatever you can within your budget to fix your environment. It doesn’t have to be fancy, just effective.
Now let’s look at some sleep hacks from the Bible that can help not only your body but your spirit get needed rest.
Biblical Sleep Hacks for Better Rest
Trust in God’s Peace
Easier said than done, right? Psalm 4:8 says, “In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.”
Trusting in God’s protection and peace can help reduce anxiety and stress, leading to better sleep. Sometimes when something is weighing on my mind when I’m lying in bed, I physically raise my hands with my palms up and say, “It’s Yours, God. I don’t want to carry it.”
Sometimes I have to do that repeatedly when the burden or fear floats back down on me. But repeating Scripture or listening to a biblical meditation from Abide helps me focus on God’s peace. Here’s a good example of a meditation I wrote about keeping our focus on God from Philippians 3:13-14.
Avoid Worry and Anxiety
Philippians 4:6-7 urges us, “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.”
Jesus also asked the pointed question, “Can any one of you by worrying add a single hour to your life?” (Matthew 6:27, NIV).
If you’re a chronic worrier, try praying and giving thanks while you’re in bed. And then trust that God’s got you. It takes practice, but God will be true to His Word.
Listen to this short Mornings with Jesus devotional from Abide based on Matthew 6:31-33. It will encourage you to let go of your worry and be peaceful instead. Even a morning devotional can be a sleep hack as you set your focus on God throughout the day.
Work Diligently During the Day
Ecclesiastes 5:12 says, “The sleep of a laborer is sweet, whether they eat little or much, but as for the rich, their abundance permits them no sleep.”
Engaging in productive work during the day can lead to more restful sleep at night. I sometimes find that if I’ve had a lazy day, not even getting any exercise let alone doing actual work, I have a harder time sleeping.
My job doesn’t involve physical exertion, but when I have done my work diligently, keeping my balance between work and family, my soul feels more centered. Overworking doesn’t help; it can make things worse! Balance is key to this sleep hack.
Here’s the short version of an Abide meditation based on 1 Timothy 5:18 about how God wants us to view work.
Practice Contentment
A biblical sleep hack you might not have considered is learning to be content with what you have. Constant worry about your lack can lead to stress and anxiety. When you’re stressed, you don’t sleep well. First Timothy 6:6-8 says, “But godliness with contentment is great gain. For we brought nothing into the world, and we can take nothing out of it. But if we have food and clothing, we will be content with that.”
Before you go to bed, consider journaling the things you’re thankful for. Focusing on what you have rather than what you lack can help bring peace to your heart. Trusting God to provide what you need isn’t always easy, but as you look back at His provision in the past, it gets easier to trust Him with your future.
Listen to a segment of this Abide sleep story about contentment. I think you’ll see how the sleep hack of practicing contentment really helps. [https://admin.abide.com/tracks/6420f0f5d2f98a61fa18f4c8]
Meditate on God’s Word
Meditating on the Bible and reflecting on God’s teachings can bring a sense of calm and peace, making it easier to fall asleep. That’s what makes the audio meditations from Abide such an effective sleep hack. Listen to a sleep story while you’re snuggled in your bed, next thing you know, it will be morning!
Psalm 1:2-3 says, “But whose delight is in the law of the Lord, and who meditates on his law day and night. That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither—whatever they do prospers.”
Surrounding yourself with God’s Word when you sleep has amazing affects. It doesn’t need to be just a reading of the Bible, although that’s a really good thing. It can be a story that centers on biblical values and roots itself in God’s Word.
Check out this short segment on an Abide sleep story I wrote about hiking the California coast. It’s based on Psalm 93:4: “Mightier than the thunders of many waters, mightier than the waves of the sea, the Lord on high is mighty!” I think you’ll find this sleep hack of meditating on God’s Word to be one of the most effective you can experience. [https://admin.abide.co/prayers/5d599f59465c180001c8ddc2]
By incorporating these biblical sleep hacks into your daily routine, you can create an environment that promotes better sleep. Even when your life seems too busy, good sleep can be yours when you make a few intentional changes. Let Abide help! Download the app and start a premium subscription. This will gain you access to our entire library of content, like the biblical meditations, sleep stories, and daily devotionals you experienced here. No sleep hack is better than letting Abide lull you to sleep with God’s Word. Use this link for 25% off.
Stephanie is the senior editor for Abide. She and her husband live in Orlando, Florida, as do their three adult children and one adorable grandson.
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