Sweet Sleep!

How to get better rest that will benefit you night and day!

Hello friends!

Sweet Sleep! Does it even seem possible? I’ve been working on this issue about Sleep for the past few weeks, because I know that getting enough rest is so important for our physical, emotional, and spiritual well-being. If I haven’t slept well, I am more likely to be cranky, make mistakes, create safety risks, and not be able to work productively. I will not exactly enjoy my day. Conversely, if I have already had a rough or stressful day, or if my body is not feeling well, that will negatively impact my sleep, so I won’t appreciate my night either. It can be a vicious cycle. Anything I can do to remedy my sleep issues is going to pay off in so many ways, in the day and the night. So I really have had to work out how to get my best rest. Most of this issue devoted to My Best Strategies for Sweeter Sleep.

But first, I’d love to share a relevant poem about day and night, dark and light. I wrote it many years ago, and include it in the “Burned Out” chapter of my upcoming book, Burned: Rising from the Ashes of Spiritual Crisis.

Shimmer and Shadow

Epiphany dawns to blaze of day
Fiery sun and cooling shade
Then sunset glow
Seeping dusk
Star sparkle, honey gold of moon
Obscuring haze of deepening dark
Dark deep
Wait
Rest
Heal
Epiphany dawns
Hope rises on the horizon
My life is shimmer and shadow
Shadow and shimmer
A chiaroscuro portrait, clear and dark
The Artist draws and draws
Draws me into scenes of day and night
Draws me to himself in glimmerings and glimpses
There is still life
I am still here
I am here and so is He
In shimmer and shadow

---

MY BEST STRATEGIES FOR SWEETER SLEEP

I am an older single adult who works remotely until late evenings on an inherently stressful job in suicide prevention and mental health crisis intervention. My office is just down the hall from my bedroom. I am glad I don’t work in the same room where I sleep. It is good to have that mental separation of space. Anyway, I go to bed after midnight, wake up to use the bathroom once or twice, and try to sleep until late morning. By then, it’s daytime with all the light that brings, which makes it extra challenging to sleep. I may even have to take a nap a little later if I’m feeling especially foggy-brained. So I have had to strategize for how to protect my sleep time and atmosphere so I get enough rest.

I hope you enjoy these sleep tips!

BEDTIME ROUTINE

Goodnight, everyone! How do you wind down your family interactions at night? I am single and sleep alone, but my young adult daughter usually comes in for a quick chat and then sweetly tucks me in and turns off my light. When my kids were younger, I would go in to get them settled, tell them a story, say a prayer, and sing them a lullaby. Some families set a time when everyone is at least quiet so others can rest. If teens want to listen to music, they can do it with earphones.

Nighttime habit stack: Plan a routine of what you need to do in a particular sequence at bedtime so you don’t have to backtrack for something you forgot. This can include a snack, hygiene, medications, bedtime rituals, etc.

Clean and comfortable: What will help your body feel better for sleeping? I sleep better when I take a warm shower, get my mouth all fresh and clean, and smooth on some face moisturizer. If I feel itchy, I take care of that with lotion or cream. Then I put on clean, soft, stretchy nightclothes.

Soothing music: Set up a short bedtime playlist on your phone that has very quiet, calming songs. You can start listening to it as you prepare for bed, and then drift off to it if you wish.

HEALTH CONSIDERATIONS

CPAP machine for sleep apnea: If either snoring or daytime sleepiness is an issue for you, I encourage you to get a sleep study done! I put it off for years, but once I got a CPAP machine, my sleep improved dramatically. Sleep apnea can also cause heart issues, so this is not just a matter of nighttime rest.

Medications & supplements: Check to see if any of your medications or supplements may be affecting your sleep. At what time of day are you supposed to take each of your prescriptions? Be careful about using caffeine in the evening, as that can disrupt sleep. You can buy over-the-counter supplements to help you sleep, such as melatonin (I prefer gummies), calcium with magnesium, or tart cherry extract capsules.

Reduced (or no) alcohol in evenings: I don’t drink at all, but for those who do, please consider that while alcohol is a sedative that can make you sleepy in the short run, it can also alter your sleep cycle so that you miss out on restorative deep sleep as well as wake up more frequently. It can even cause insomnia in the long run. Read more here: Alcohol and Sleep.

Talk to your doctor: If you have any sleep disruptions related to insomnia, disturbing dreams, frequent urination at night, indigestion or intestinal discomfort, joint pain, involuntary jerking movements, headaches, or other medical issues, check in with your doctor about possible causes and remedies. Keep track of what is going on and write it down so that you don’t forget anything when you have this conversation. Some smart watches will even help you track your sleep.

Night hazards: When you get up at night, one risk is that you will fall off your bed, or trip or stumble in the dark. This is especially true for older adults and those with disabilities, so think of family or friends who may need assistance with this. Assess your living space for any possible safety issues in your pathway, such as loose edges of rugs, clutter, extension cords, furniture, slippery floors, etc. Practice safe ways to get up from bed, such as sitting up slowly to make sure you don’t get dizzy, swinging your legs over the side of the bed until they are even, and then easing your feet onto the floor. Steady yourself with the bed or a very sturdy nightstand. If walking stability is an issue at night, use a cane or walker when you get up to use the bathroom. Take your phone with you in case you need to call for help or use it as a flashlight. If you don’t have a smart phone and you don’t use nightlights, carry a small flashlight. If you do fall, try to get onto your hands and knees and then push up with one leg. And read this article: 10 Tips for Avoiding Nighttime Falls for Seniors.

BED AND BEDDING

Blankets that are the right texture and size: What do you prefer in a blanket? Do you have it yet? Why not invest in whatever will improve your quality of sleep? The ultrasoft texture of microfiber is a comfort must for me. I often stroke my blankets with my hands, which soothes any lingering anxiety. While I love smaller decorative throw blankets for my couch, I need a queen-size blanket for my bed because I hate to constantly pull my covers back over me. (If you share a bed with someone, consider having your own blankets to reduce tugging movements.) During the winter, I also have a heavier bedspread over the soft layer. Some people with anxiety use weighted blankets for the extra pressure against their bodies.

Supportive pillows: What does your unique body need to support a comfortable position? Do you sleep on your back, side, or stomach? I sleep on my side with my body perpendicular to the bed, which reduces muscle twisting and strain. I usually stack two pillows next to me to keep me from leaning over and support my left arm, which is especially important since I have an old shoulder injury. Consider how you sleep, and how your pillows can keep you in the proper position.

Bed frame & mattress: Are you sleeping on a lumpy, saggy mattress? Is it time for a replacement? Is your bedframe sturdy and supportive? I chose a new bedframe and mattress when I moved last year. I think I would get a firmer mattress next time, but I am happy with my bedframe, which is a very sturdy metal with slats and does not require box springs. I chose one with 16” inch clearance under the bed, which gives me extra storage, and more importantly, makes it easier for me to get up out of bed. Mine has a headboard shelf to hold my lamp and CPAP. My daughter’s wooden bedframe is not as sturdy, and I had to retighten the bolts when it started creaking and swaying after several months. All of this makes a difference!

Headboard wedge: A long, skinny wedge pillow placed up against a headboard provides extra padding so your hands and head don’t hit hard spots at night, and it also prevents small items from falling between your bed and your wall. (You can see mine in the photo above, along with other items that I mention in this article.)

LIGHT

Comfortable sleep mask: This can be a must if you have to sleep during daytime hours. My new sleep mask, made of a comfy bamboo-cotton blend, almost completely blocks out light, and is designed with padding on the inside so that it doesn’t touch my eyelids. It also has built-in Bluetooth speakers, so I can listen to soothing music without wearing earbuds.

Blackout curtains: This style of curtains is specifically designed to block out excess light. I actually have two sets on my bedroom window. The ones that face my room hang from a standard rod over my window. The ones that face the outside are on a tension rod that fits within the window space, which blocks the window edge light better since the curtains are right up against the window. I can still see a little bit of light filtering through, but it definitely helps reduce excess glare.

Reducing electronic light: Unplug electronic devices so they don’t emit any light. Blue lights are especially disruptive to sleep. Consider whether a nightlight is necessary in your bedroom. I don’t have one, since I can use my phone flashlight when I get up to use the bathroom at night. Speaking of phones, it is usually best to avoid scrolling through your phone in bed at night, even if it seems to help you fall asleep. It is a known sleep disruptor! If you really want to read to relax before bed, do it with a real book sitting in a chair.

Remote control for room lighting: This is so you can turn your light on and off without getting up, which makes it easier to settle into sleep without having to walk across a dark room. I attached my light/fan remote to a ribbon and tied it to my bedframe so I can always find it easily. It also has a dimmer, so I can start tapering off the brightness level as I am getting ready for bed. The lamp on my headboard shelf has an added push-button switch cord, so I don’t have to reach up to try to find the twist switch.

TEMPERATURE & AIR QUALITY:

Ceiling Fan or Portable Fan: It’s hard to sleep in a hot and stuffy room! A fan can cool the room down and increase air flow during the warmer months. (This is most of the year here in Florida!) As noted before, my ceiling fan has a remote that I can use from my bed or chair. Before this fan was installed, I used table top, stand, and box fans to keep me cool.

Central Heat or Space Heater: During the cooler months, your home’s heat level may also affect your sleep. If you don’t want to heat an entire house at night, or others in the home want it cooler, consider using a small space heater that has safety features such as auto shutoff if it tips. You could also use an electric blanket at night, or at least throw your blankets in the dryer to warm them up right before going to bed.

Humidifier, Air Purifier, and Cleaning: Nighttime breathing issues can be alleviated by keeping the air clean and moist. A humidifier or air purifier might help if you feel dry or stuffy. If you cough or sneeze at night, dust your furniture, wipe down windowsills (they can get moldy from moisture), sweep or vacuum the floor, and launder your bedding. If that doesn’t help, hire a professional to inspect for hidden mold in your home.

STRESS AND OTHER EMOTIONAL FACTORS:

Anxiety, Depression, and Other Mental Health Issues: If you can’t get to sleep or stay asleep due to anxiety or depression, check in with your mental health therapist to see what they recommend. Counseling can help reduce stress, which in turn promotes better rest. You can also try avoiding news, social media, and interpersonal conflict before bedtime. There are also medications that can help with reducing disturbing dreams.

Sensory Calming: If you feel jittery, you can drink calming herbal tea, rub on herbal sleep lotion or ointment (I like Badger Sleep Balm), or sniff a soothing scent like lavender. A back massage could also help release tension. If you don’t have a family member who can do this, try getting a chair massager.

SPIRITUAL PEACE:

I also find that I sleep better if I am focusing on God. I love this print that hangs right outside my bedroom door, where I can see it before walking into my room for the night.

I also like to meditate on other Scriptures about God’s care for me while I sleep, and how he loves to give the gift of rest. I appreciate listening to Lectio 365 app with its soothing nightly Scripture and prayer meditations. What a lovely way to enter sweet sleep!

Here are several of my favorite restful Scripture passages:

But you, Lord, are a shield around me, my glory, the One who lifts my head high. I call out to the Lord, and he answers me from his holy mountain. I lie down and sleep; I wake again, because the Lord sustains me. Psalm 3:3-5

I will both lie down in peace, and sleep; For You alone, O Lord, make me dwell in safety. Psalm 4:8

Behold, he who keeps Israel shall neither slumber nor sleep. Psalm 121:4

It is vain for you to rise up early, to sit up late, to eat the bread of sorrows; for so he gives his beloved sleep. Psalm 127:2

Keep sound wisdom and discretion; so they will be life to your soul and grace to your neck. Then you will walk safely in your way, and your foot will not stumble. When you lie down, you will not be afraid; yes, you will lie down and your sleep will be sweet. Proverbs 20:22b-24

Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light. Matthew 11:28-30

The Lord is my shepherd, I lack nothing. He makes me lie down in green pastures, he leads me beside quiet waters, he refreshes my soul. He guides me along the right paths for his name’s sake. Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me. You prepare a table before me in the presence of my enemies. You anoint my head with oil; my cup overflows. Surely your goodness and love will follow me all the days of my life, and I will dwell in the house of the Lord forever. Psalm 23

And so, as I drift off to sleep at night, I think of the God who cares for me.

Then sunset glow
Seeping dusk
Star sparkle, honey gold of moon
Obscuring haze of deepening dark
Dark deep
Wait
Rest
Heal
:::
I am still here and so is He
in shimmer and shadow.

[Nighttime star photo taken by my son Ben on a Navy ship away from city lights.]

---

Thanks for reading this Sweet Sleep edition of Growing Whole in Body and Soul! I’d love your feedback. Do you like this format? What resonates most with you from this post? Do tell!

Please share, comment, message me, and/or subscribe with the handy buttons below!

Blessings to you and yours,

Virginia Knowles