Oh Precious Sleep

Do you ever find that your sleep rhythm is completely off, and no matter how hard you try you just CAN NOT SLEEP?  Or, do you suffer from insomnia? 

Well, you are not alone!  I think everyone has the occasional sleep issue, but for some this is a chronic problem, and the harder you try to sleep the less you seem to be able.

Before we get started I wanted to let you in on a secret.  Did you know that the Amish typically do NOT have sleep issues?  That's right!  They also do not have electricity.  No television, radio, video games, computers; no electric light or stimulus at all.  Oh, and no alarm clocks; unless you count the rooster.  Actually, they tend to get up with the sun and sleep when the sun goes down.  They follow their bodies internal clock, given by God, and follow nature!  They also do not eat processed foods or drink empty calories, and caffeine is pretty much not in their culture.  Exercise is built into everything they do from raising kids, growing crops, tending livestock, building houses and more.  If they don't do it then it doesn't get done!  I am not Amish, and never plan to be, but I think we can all glean a little from their lifestyle and apply it to our own.

Having said all of that, here are a few tips to get you started on the path to great sleep!

1. Stay hydrated all day (with water) so you are not thirsty in your sleep.  Sodas, coffee and processed juice do not count!  You should pee clear all day, every day.  If you do not then you are dehydrated.  Dehydration is not just about being thirsty, but if you are thirsty then your body is literally dying of thirst!  Your organs can not operate properly without water; remember, our bodies are 50% - 65% water as adults and 70% - 80% water as babies.  The human brain is about 85% water and our bones are about 10% - 15% water!  Sounds pretty important to me.

2. Eat a nutritious diet.  Remember that sleep is the time that our body repairs, stores information from the day and grows.  Without a nutritious diet we can not expect our bodies to do what they were designed to do in our sleep.

3. Eat a satisfying yet not heavy meal that ends at least an hour before bed (to give your body time to digest your food).  Your body shuts down most major functions during sleep to allow for repairs to be made, so digesting food should not be it's top priority.

4. Turn off almost all electric stimuli an hour before bed and begin a relaxing bedtime routine.  No computers, telephone, television or bright lights for an hour before bed.  This allows your brain time to slow down and prepare for sleep and sends hormonal signals to your body that sleep is drawing near.

5. Begin a relaxing bedtime routine that does not alter too much on a daily basis.  For example: Take a nice walk after dinner, then take a relaxing bath/shower, then read a book/talk to family in person/or listen to soft music, worship God or pray.

6. Turn off your brain.  I know that sounds silly, but don't we tend to lay in bed thinking about everything!  Check things off in your head and turn off your thoughts.  If you tend to think about something over and over then have a pad of paper and pencil by your bed and write those things down that way you won't forget them and can pick them back up in the morning.

7. Exercise.  Yup!  Even light exercise like a nature walk or vacuuming the floor counts.

8.  If you find that you have not fallen asleep in 15 minutes and show no signs of heading that direction, then get up and do something non-stimulating (reading, praying, worshiping...) until you are sleepy.  Do NOT turn on the computer or television!

9. Go to bed and wake up at the same time every day (even on weekends!).  You can establish a body sleep routine in just a few weeks time if you do this every day.

9. Use essential oils or other natural means of sleep enhancement.  (I will be doing a future post on essential oils with sleep issues).

10. Deal with any spiritual issues you may have in your life.  Things like unforgiveness, bitterness, broken heartedness, anger issues, generational curses, current or past sin issues...  Take these to God and/or see a professional counselor (some churches provide these for free).

11. If issues persist, go see a professional.  Some things need a doctor's touch and have a deeper issue.