Sleep also reminds us that our worth is in Christ, not our productivity.
As spring sweeps into 2024, it’s time to break out the brooms, towels, and mops for spring cleaning. While you’re flipping your mattress, don’t forget to sleep on it, too. In the bustling chaos of modern life, sleep often takes a back seat to work, social events, entertainment, and home maintenance. As our minds turn toward spring cleaning, consider polishing up your sleep hygiene, as well.
Experts recommend that adults aim for 7-8 hours of sleep each night. However, many of us fall short of this target, either due to hectic schedules, stress, or poor sleep habits. The consequences of insufficient sleep are dire, with research linking it to health issues including heart disease, diabetes, mood disorders, obesity, and addiction.
On the flip side, embracing proper sleep habits can work wonders for our bodies, minds, and souls. Dr. Joel Fuhrman of the Nutritional Research Foundation suggests that addressing sleep disorders such as insomnia and sleep apnea through a combination of diet, exercise, and sleep hygiene can significantly improve overall health outcomes.
So, what exactly is sleep hygiene? Think of it as a set of practices and habits designed to maximize the quality and duration of your sleep. Like “sleep training” a baby, establishing soothing bedtime routines like a warm bath or reading sends signals to your body that it's time to wind down. However, opt for traditional books or e-readers with non-backlit screens to avoid the stimulating effects of electronic devices.
Consistency is key when it comes to sleep. Aim to go to bed and wake up at the same time each day—even on weekends—to regulate your body's internal clock. The market is flooded with apps to track foods, fluids, calories, macros, moods, cravings, bathroom habits, and, yes, sleep. Sleep Cycle and BetterSleep are apps that can track your movement while you sleep to determine how well you are sleeping. They can send you a notification that it is time to start winding down and head to bed. Additionally, incorporating relaxation techniques such as prayer before bedtime can help alleviate anxious thoughts and promote a more restful sleep.
Beyond the immediate benefits of feeling well-rested, adequate sleep offers a myriad of advantages that extend to various aspects of our lives:
1. Lessen Pain: Research suggests that sufficient sleep can help reduce both acute and chronic pain, potentially lessening the need for pain medication.
2. Increase Mood: A good night's sleep can work wonders for your mood, making you less prone to irritability and better equipped to handle the day’s troubles.
3. Reduce Risk of Injury: Sleep deprivation has been implicated in numerous accidents and injuries, highlighting the importance of prioritizing sleep for safety.
4. Enhance Brain Power: Quality sleep is essential for cognitive function, improving problem-solving skills and memory retention.
5. Aid Weight Control: Lack of sleep can disrupt hunger hormones, leading to increased cravings and potential weight gain. Prioritizing sleep can support weight management efforts.
6. Boost Immunity: Adequate sleep strengthens the immune system, reducing the likelihood of falling ill.
Sleep carries more than physical benefits. The Bible highlights rest and sleep as an act of dependence and worship—every time we put our heads on our pillows, we give up control. We trust the Lord to protect us while we sleep and to wake us in the morning.
Sleep also reminds us that our worth is in Christ, not our productivity. Too often, we place our self-worth into our actions. How many to-do items can I check off in a day? Where is my bank account balance? Instead, Solomon writes, “It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep” (Psalm 127:2).
As we are getting busy with spring cleaning, don’t forget to maintain healthy sleep hygiene and embrace inactivity as a gift from God. As you’re making your bed this spring, make up your mind to use it, too.
Photo Credit: ©GettyImages/Aja Koska
Debbie Ryan is a Public Relations Specialist with Christian Care Ministry/Medi-Share. She is passionate about her kids, following Jesus, health, and wellness.
