7 Ways to Sleep Soundly each Night

If you lie down, you will not be afraid; when you lie down, your sleep will be sweet. Proverbs 3:24

Years ago when we were in business, Cheryl and I went through a difficult period in life. Dealing with employees, cash flow, banks and trying to increase sales made for many sleepless nights. It was distressing. I believe, unless there are health reasons why you cannot, that we should be able to rest at night. Over the years, I have learned a few secrets of sleeping better each night.

Here are 7 ways to sleep soundly each night:

Exercise during the day – Sometime during the day, make yourself physically tired. Exercise not only works the body, it frees the mind. It helps you prepare to relax. There’s a power in physical activity which cannot be ignored. I try to exercise at least 5 days per week.

Eat healthy foods in adequate quantities – I’ve learned that greasy foods don’t set as well on my stomach. You’ll have your own foods that don’t make you feel as well as you could. Also, if you eat too little you’ll wake up hungry. If you eat too much you won’t settle peacefully. Find the right quantity of food and discipline yourself to eat the right amount. That usually means eating until you are satisfied, but not stuffing your stomach.

Put your day to bed – For me, that means reviewing my day and preparing for tomorrow. I spend a few minutes reflecting on what took place, what I can change and what I can’t, and then looking over my calendar for the next day. It mentally says “This day is over. A new day is coming.”

Be consistent – Even on weekends or when I’m out of town I keep pretty much the same schedule. Occasionally I’ll need to “catch up” on some sleep, but most of the time I’m in bed and out of bed  (without ever using an alarm) at the same time each day. Once it becomes a habit it’s not that bad…even getting up early. Seriously.

Invest in good bedding – Don’t be cheap when it comes to your mattress or bedding. I’ve learned that you get what you pay for with this expense. Shop for quality, as well as price.

Write it down – Journaling can be a release from the day. Share your thoughts, concerns, fears and dreams. Get them off your chest then lay them to rest. (No rhyme intended.)

Pray – End with a release to God. Not trying to be cruel, but if worry is keeping you awake at night, you have a faith issue bigger than a sleep issue. Remember, He’s on His throne…even as you sleep. (If you fall asleep while praying…God won’t mind. Didn’t you enjoy watching your children fall asleep?)

Try some of these and let me know how they work for you. I’m praying you learn some secrets for better sleeping.

Do you ever have trouble sleeping? What tips do you have?

Please note: I reserve the right to delete comments that are offensive or off-topic.

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22 thoughts on “7 Ways to Sleep Soundly each Night

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  4. Valuable ways has been displayed in this website to sleep soundly each night..!! Hey dude I also appreciate it because it would come to help those people who wants to follow these rules. Thanks a lot for posting this valuable article in this website at all.

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  5. I have the verse from Proverbs on an index card by my bed, If I have trouble sleeping I try to "pray" that verse and it usually helps.

  6. If you have trouble falling asleep because you can't turn your mind off, count breaths – "1" when you breathe in (long and slow), "2" when you breathe out (long and slow). Rinse. Repeat. When you find your mind wandering to other things that require more brain power (and your breaths becoming more shallow), go back to counting. 1,2.1,2… Within a few minutes, you should be relaxed, your brain should "turn off" and you should fall asleep**. Sometimes, it's a discipline to not think about anything.

    **I say "should" because one size does not fit all, no matter what you're talking about!

  7. Ever since I was a small child, I was plagued by horrible nightmares; they increase with my stress level. However, after opening up and confessing this to some people, they all committed to pray for me… one woman even going so far as to ask for my schedule so she can pray when I an headed to bed, waking up, and once in between. I have slept better than I ever have in my life since they started helping me in this way.

    Often, peace comes from an act of humility, I'm finding.

  8. Xanax. I only take one when my insomnia has hit the point of exhaustion. I do most of your list but for whatever reason 2am is my witching hour. Either I fall asleep or wake up at 2. Quite frustrating.
    Twitter: mrsmilton0304

  9. These are all great insights. I love your ability to "package" your thoughts to make it easy for others to apply. It's rare that I'm awake for more than 5 minutes when my head hits the pillow. Praying in that few minutes connects my spirit. I find my best nights of sleep almost always begin with "Goodnight, God." (If I make it that far) and end with "Good morning, God".

  10. The reflection is critical – Toyota's lean manufacturing calls it "hansei" and it can easily be applied to both your personal and professional lives. Learn from today, plan for tomorrow, move on and go to sleep!

  11. These are some really good tips Ron!

    I need to make a change with "Exercise". The change is that I need to start!

    I also like "Put your day to bed." I agree that the mind loves closure and this makes a lot of sense. I will try it!

    Thanks for the advice!