If you struggle to fall asleep at night, then in this post, “Techniques to Calm Sleepless Nights”, we will take a look at Christian practices, breathwork, evening habits and more to help you relax and fall asleep.
Perhaps you find it hard to switch off your mind from the day or your life’s worries and anxieties. Perhaps nighttime is when good ideas come to mind, or you’re planning for the next day when you should be asleep. Or maybe you struggle putting your book or phone down or switching off the TV. Or maybe you do try and sleep, but find yourself still lying awake hours later.
I have certainly struggled with all of the above. Some nights, I’m simply still awake after hours and hours of trying, then give up at 5 – 6 am and go into the lounge to watch the sunrise
That is why I’ve put together this post. So save it and return to it when you’re still lying awake staring at the ceiling!
Techniques to Calm Sleepless Nights
- Gentle Exercise a few hours before bed. Just do what you can manage. Just something to get your legs moving and heart rate slightly going. I do lying-down floor exercises, including leg lifts, hip pulses, toe taps, and crunch variations, and use my foot pedals while sitting on a chair or at the edge of the bed. So if you struggle with Chronic Health issues, then these are probably best. But if you are able, then a brisk walk is good as you will get the benefits of fresh air too.
2. Set the scene for calm. Low lighting: turn off the main light and use a lamp instead. Perhaps light some candles, if they don’t give you headaches, then calming scents are helpful, like lavender. Drinking a cup of Sleep Tea. I love the Twinings ones.
3. Switch off ALL devices. Using devices before bed disrupts sleep by suppressing melatonin and delaying your natural rhythm. The mental stimulation from scrolling, gaming, or watching shows keeps your brain alert, and the constant hyperarousal makes it harder for your nervous system to wind down. Screens can also reduce the amount and quality of REM sleep. And even on silent, having your phone nearby can be a temptation if you wake up, leading to more interruptions and less rest.
4. Alternative relaxing evening activities. Colouring, reading, simple craft eg, crochet, knitting. Having a relaxing bath, if you’re able, maybe add bubbles and candles! Reading the Bible and relaxing worship.
Techniques to Calm Sleepless Nights, From Bed.
5. Be still, with Jesus. Pray, then pray in tongues. Feel free to use this guided prayer:
Heavenly Father,
Thank You for Your peace and protection tonight. Calm my mind, ease my worries, and quiet my heart. Help me to rest deeply and wake renewed, trusting in Your love and care. Surround me with Your presence and grant me restorative sleep. In Jesus’ name, Amen.
6. Biblical Meditation. I choose a scripture that is relevant to me that particular day. Check out the scriptures at the end of this post.
I also like to use the Abide App- it’s free, but the premium is only around £30/year. Grab your free 30-day guest pass today, CLICK HERE to get started!
6. Breath Exercise for Sleep. Breathe in for a count of 5, hold for 6 seconds and breathe out on a count of 7. Do this for a minimum of 1 minute.
7. Army Sleep Technique. Otherwise known as progressive muscle Relaxation.
8. Counting Backwards. After I’ve done everything else, I do this last and 9 times out of 10, this does the trick! I start from 400.
Scriptures to Calm Sleepless Nights
Psalm 4:8 –
“In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.”
Psalm 127:2 –
“In vain you rise early and stay up late, toiling for food to eat—for he grants sleep to those he loves.”
Proverbs 3:24 –
“When you lie down, you will not be afraid; when you lie down, your sleep will be sweet.”
Matthew 11:28-30 –
“Come to me, all you who are weary and burdened, and I will give you rest.”
Psalm 91:1-2 –
“Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the Lord, ‘He is my refuge and my fortress, my God, in whom I trust.’”
Isaiah 26:3 –
“You will keep in perfect peace those whose minds are steadfast, because they trust in you.”
If all else fails and you’ve spent months seeing the morning in, then you may be suffering from insomnia. Kalms for Sleep, a herbal sleeping remedy in tablet form, may be beneficial to you. Please read the label first.
Then, the final straw, contact your doctor. I have been prescribed something called Promethazine hydrochloride, but there are other options too.
Share in the comments which of these techniques you’ll try—or add your own tips to help others sleep better.
I hope this is useful to you. Good night, sweet dreams.
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