Having trouble getting a good night’s sleep? Download Abide for Christian sleep meditations that use calming techniques and Scripture verses framed in calming stories to lull you into a peaceful slumber.
“Bad night?” my husband asked as I rolled over with a groan. My blurry eyes and an epic case of bed hair served as a silent testament to my night of tossing and turning. As I considered his question, I mentally replayed the two hours before bedtime the night before, looking for what might have played a role in my poor sleep. Had I spent any time winding down?
“It was the brownie! I knew it was a mistake….” I muttered, my regret palpable even as I promised myself that — going forward — no nighttime brownie craving was worth the price of poor sleep.
About a year ago, my husband and I each got an app for tracking our sleep, and through a lot of trial and error, we’ve learned some really interesting things about the do’s and don’ts of quality sleep—at least for us.
Our overarching realization is the importance of winding down before bed. While my version of winding down might look different from yours, we’ve discovered that our best sleep is when we’ve given our minds and bodies a chance to wind down and relax long before we close our eyes.
What Does Mentally Winding Down Before Bed Look Like?
Letting go of stress and conflict
Stress and conflict impact sleep. I cannot count the times I’ve tossed and turned because of conflict and stress. While I try to resolve conflict or remove/reduce stress before I hit the hay, the reality is that conflict and stress are not always solely within my control.
What do you do when there isn’t anything you can do to resolve conflict/stress before you close your eyes? Pray. I pray for the peace that surpasses all understanding (Philippians 4:6-7) over my home, family, mind, body, and soul. I visualize handing the situation prayerfully to God, and when I (inevitably) start to reengage with the conflict or stress mentally, I pause, take a deep breath, and hand it back to God. Even if I hand the situation back to God 60 times an hour, I keep handing it back to Him. Other Scriptures you might find helpful when praying for peace are: John 14:27, Psalm 4:8, and 2 Thessalonians 3:16.
Focusing on the Lovely
Thirty minutes to an hour before I go to sleep, I intentionally focus on things that bring me joy, contentment, and peace. That might mean I pick up a fiction book for a few chapters. I can also turn my thoughts to a project or hobby I love. When my kids were little, I’d snuggle them close for bedtime stories.
What Does Physically Winding Down Before Bed Look Like?
Lowering Your Heart Rate
Late meals or midnight snacks high in sugar or fat can spike our heart rates. They can rev up our digestive systems. They can also (for me and many of my friends) significantly impact our quality of sleep. Similarly, arriving home after a long drive or a loud/energetic event requires a period of intentional, physical winding down before crawling into bed. Quiet music, low lighting, and even gentle stretching can all help with physically winding down.
Making Healthy Choices to Wind Down Before Bed
As I age, I work closely with my healthcare providers on issues around perimenopause and menopause. I make sure my body is getting the right mix of nutrients and hormones to help support my sleep. Staying consistent with those best practices, no matter what is happening around me, has been an important part of my nightly physical winding down.
Noticing Your Own Patterns
God has made us beautifully unique, so what works for me as a physical and mental wind down toward good sleep may or may not work for you. And what worked for you during one season of life may stop working as you grow older or under specific circumstances.
Upon waking, spend a few moments reflecting on how you slept. What did you do the night before that either helped or hurt your quality of sleep?
As you practice intentionality around winding down, you’ll soon have your own list of sleep best practices. The Abide app serves as a powerful wind-down tool. Listen to a short segment of this Bible based sleep story from Abide. Experience how winding down to God’s Word and prayer can change your sleep from restless to restful. This sleep story is based on John 14:27 and Mark 4:35-41. (https://abide.com/prayer/chwgxu)
Abide has nearly 450 sleep stories like this one that can help you create a nightly wind-down routine. Download the app and start a premium subscription. This unlocks our entire library of content. Use this link for 25% off.
Julie loves encouraging women in their faith journeys through writing and speaking. A co-author of several devotionals, you can follow her at The Ruth Experience online and through social media.
