8 Ways to Improve Sleep
Getting enough sleep is incredibly important to our overall health. Not getting enough sleep over time will result in sleep deprivation. Sleep deprivation can cause us to develop higher levels of stress, cardiovascular issues, obesity, kidney disease, and depression. If we want to improve our overall health, we will need to actively make the necessary changes.
If nothing changes, then nothing changes. This means if we do nothing about our sleep deprivation, then it will never get better. We must take the proper steps to ensure we are getting enough sleep each night. By taking these steps, we will improve our overall physical and mental health. We must never underestimate how much regular sleep can make a difference in our lives.
Here are 8 practical ways to improve sleep.
1. Establish a Wake Up and Go to Bedtime
If we are going to improve our sleep, we must wake up and go to bed at set times. This routine will help our bodies stay in a natural rhythm. The human body thrives on routine; therefore, make it a practice to go to sleep and wake up at the same time each day. This is important to do even on weekends. While it is okay to stay up later or sleep in a few times a week, try to ensure you are going to bed and waking up at the same time most days of the week.
Once you establish these set times, your body will naturally be ready to go to sleep and wake up. This will help improve your overall health. Rather than having difficulty falling asleep or staying asleep, you will stay asleep overnight. REM (rapid eye movement) sleep only happens when you are deep in sleep; therefore, if you never get to this level of sleep, your sleep will not be as restorative. Having an established wake-up time and bedtime will ensure you get into REM sleep.
2. Start a Bedtime Routine
Most people have a bedtime routine. Some people might read, practice breathing exercises, or watch television before going to bed. Think about what calms you. Maybe it is going to the Lord in Bible reading and prayer. If it is, start studying the Bible and talking with the Lord as you are winding down for the day.
It is good to avoid anything strenuous before going to bed, as it can keep you up at night. This means avoid trying to do any long-form research papers or work projects right before bed. They will only keep you up and mess up your sleep routine. Start establishing a bedtime routine this week and see how it helps.
You could even plan a 1-2 hour bedtime routine to keep for years to come. A sample bedtime routine could be 7 pm: dinner, 7:30 pm: reading time, 8 pm: brush teeth and take a shower, 9 pm: prayers and Bible reading, 9:30: bedtime. Be unique in how you organize your bedtime routine. Ensure it is the best routine to help you unwind for the day.
3. Daily Exercise
Daily exercise can help burn off energy as well as any anger, stress, or worry. Getting these things out while you are exercising can help provide your mind with peace at night. Think about what is currently keeping you up at night. Is it stress? Is it fear? Or perhaps worry?
Try to start exercising each day to get these feelings out. It is beneficial to exercise in the morning or afternoon, as this can give your body time to wind down. It is best not to exercise right before bed,, as it can stimulate the brain and make us more awake. If you get to the end of the day and you have not gotten in any form of exercise yet, try to do some light stretching to calm down for the day.
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4. Avoid Heavy Meals Before Bed
Heavy meals never make anyone feel good. Rather than feeling satisfied and ready for bed, you will feel full and bloated. You might also be in pain. Eating a heavy meal before bed can be avoided by eating dinner a few hours before going to sleep. Try to avoid late-night snacking, as it can stimulate your brain and keep you awake.
If you are absolutely starving at night, try to have something light, such as crackers and cheese or a fresh banana. Avoid eating anything that is greasy, heavy, fried, or sugary. Any of these foods will make it harder to fall asleep. Although these foods can be tasty, it is best to save them for daylight hours.
5. No Screen Time for a Few Hours Before Bed
In our hectic society, it is no surprise that we struggle to turn off the phone screen. Constant information is being flooded into our minds. Whether this information is good or bad, it can cause intense stress, fear, and panic. None of these things are good to experience before going to bed. Bedtime is supposed to be relaxing, not full of anxiety and fear.
To prevent this, ensure you stay off devices for a few hours before bedtime. This might be 2-3 hours before your actual bedtime. Rather than scrolling on your phone, watching television, or squeezing in one last work assignment, choose to do something that makes you feel at ease. This could be reading a book, talking with a loved one, or going to the Lord in prayer. Think about what you can replace screen time with and start incorporating it into your nightly routine.
6. Practicing Stress Management
Stress management is incredibly difficult to do in the modern day. Practicing stress management at bedtime means unplugging from anything that is causing us stress during our waking hours. Whatever is stressing you out or causing fear to rise in your heart, try to replace it with peace, calmness, and serenity. We can do this because we belong to Christ.
Take a deep breath, pray to the Lord, and reflect on His Word. When you are stressed over the upcoming week, your next work assignment, or even falling asleep at night, turn to the Bible. Here are a few passages to help you feel less stressed before going to bed:
“The Lord your God is with you, the Mighty Warrior who saves. He will take great delight in you; in his love he will no longer rebuke you, but will rejoice over you with singing” (Zephaniah 3:17).
“The Lord will keep you from all harm—he will watch over your life; the Lord will watch over your coming and going both now and forevermore” (Psalm 121:7-8).
“In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety” (Psalm 4:8).
“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).
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand” (Isaiah 41:10).
7. Worry Only About Today
The Lord tells us, “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own” (Matthew 6:34). Our sleep will be disrupted if we are constantly worrying about what could happen tomorrow. If we genuinely want to improve our sleep, we must choose to heed the Lord’s wise words. We only need to worry about the present.
Our sleep can be affected when we start thinking about our worries, fears, and anxieties. Whenever we feel these things rising in our hearts, we need to go to the Lord in prayer. We can tell Him, “Jesus, I am so worried to the point that I cannot go to sleep. Please calm my heart and my mind. I need my sleep to ensure I stay healthy. Please bless me with a good night's sleep tonight. In Your Name, I pray, Amen.” This simple prayer can calm any worries and bring peace into your heart.
The Apostle Paul speaks to the importance of prayer, especially its relation to peace. Philippians 4:6-7 says, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Rely on God to bring you the good quality sleep that you need. Choose to also surrender your worries to Jesus. Jesus will alleviate your worries and surround you with His peace. This peace is everlasting and will richly bless you with a good night’s sleep.
Photo Credit:©GettyImages/Denis Mamin
8. Count Your Blessings
Reflect on 3 to 5 things you're thankful for. Reflect and rest on those things that come to mind. The Bible reminds believers in the Book of Psalms that true safety and rest come from the Lord. Taking a few quiet moments before sleep to thank God for daily blessings, whether big or small, can be a faithful way to rest in the peace of God's care.
Photo Credit: Unsplash/Kinga Cichewicz
Originally published May 15, 2026.
