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Quality sleep seems to be an elusive goal. We try all the tricks: turning off our screens 30 minutes before bed, drinking warm tea, having our room completely dark, diffusing calming essential oils. But it all seems to be to no avail. We’re still stressed and our inability to sleep well just adds to it. I’m not here just to give you more tips, but to introduce you to a nightly practice that will help you experience less stress and better sleep quality through prayer, biblical meditation, and Scripture memorization.
It is in vain that you rise up early
Psalm 127:2
and go late to rest,
eating the bread of anxious toil;
for he gives to his beloved sleep.
Create a Nightly Prayer Routine
Before retiring for the evening, set aside time for prayer. In this quiet moment, you can lay your worries and stresses of the day before God, seeking peace and guidance. This act of surrender can help in releasing the burdens that weigh heavily on your mind, making it easier to drift into a restful sleep.
God gives us strength and courage, comfort and peace. As it says in 1 Peter 5:7, “Cast all your anxiety on Him because He cares for you.” We don’t have to carry our burdens alone. We can trust in God’s love and care for us and give our worries over to Him. So when you are feeling overwhelmed, you can turn to Him and find solace in His unwavering love. With God by our side, we can face any challenge with confidence knowing that He will never leave us or forsake us. We need to sleep, but God never does.
Meditate on Scripture
Selecting comforting and reassuring passages from the Bible to meditate on can be a powerful tool for calming your mind. Focusing on God’s Word fills your mind with positive, peaceful thoughts, pushing away anxieties and fears. This practice not only enriches spiritual life but also promotes a state of mental tranquility conducive to good sleep.
Psalm 1:2-3 says, “…his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.” When you fill your mind with God’s Word, you leave no room for anxiety and worry. You can experience less stress and better sleep.
Listen to a short segment of this meditation from Abide about the benefits of meditating on God’s Word.
Keep a Gratitude Journal
What would it look like if, each night before you turn off your light, you wrote down several things you’re grateful for? This practice can include thanksgiving prayers and acknowledgment of God’s provision and protection. Focusing on gratitude shifts your attention away from stressors and toward positivity, which can significantly improve sleep quality by fostering a sense of peace and contentment.
You don’t have to write a lot. Maybe you had a really hard day. But find just one thing for which you can thank God. It’s easy to focus on the negative, but you feed the bear that demands the most food. Let your mind dwell on what is good and pure and lovely.
Establish a Place of Peace
Designating a specific area in the home for prayer and meditation creates a physical space that symbolizes tranquility and safety. This place, free from distractions and clutter, becomes a sanctuary where you can focus on God undisturbed. The psychological association between this space and relaxation can greatly aid in preparing your mind and body for sleep.
Like a baby slipped into a warm and comfortable sleep sack every time her parents set her in her crib to sleep, that association will signal your mind and your body that it’s time to go to sleep.
Memorize Scripture for Better Sleep and Less Stress
By committing comforting Scriptures to memory, you can call upon those words anytime as tools to combat restlessness or insomnia. Reciting these verses silently in bed helps to focus your mind on God’s promises and presence, displacing worries and creating a serene mindset that is more receptive to sleep.
Listen to this Abide meditation on the finding peace on God’s Word.
Through these practices, you can stress less and sleep better because you are reminding yourself that God loves you and holds your every concern in His hands. Spiritual disciplines can have profound effects on physical and mental well-being as you lay your burdens on His strong shoulders.
For more help to stress less and sleep better, check out the Abide app, where our 400+ Bible-based sleep stories all exist to help you experience the peace of Christ and get better rest. Use this link for 25% off a premium subscription, giving you access to all our sleep stories plus much more.
