By MARK Heildelberger

A 2014 National Sleep Foundation survey revealed that 35% of Americans say their sleep is “poor” to “fair.” Other studies show comparable results, with more than a third of respondents claiming to get less than seven hours nightly and a similar number reporting symptoms of insomnia.

It’s no secret that a good night’s sleep is crucial to overall well-being, but we fail to consider all it entails. Without a properly rested body, other health measures like diet and exercise become muted. Moreover, many of us are unaware that God revealed the importance of healthy sleep and tips for achieving it in the Bible eons ago. Here are just a few examples of the divinely inspired guidance the Lord provides when it comes to resting our minds and bodies.

A Peaceful Mind is a Restful Mind
“In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety” (Psalms 4:8, NIV).

God knows that feeling sheltered, secure and at peace with our environment is critical to good sleep. Resolve arguments and personal issues with friends and family quickly rather than going to bed angry. And clear your mind of problematic thoughts like work issues or financial troubles, as chronic worrying won’t make them go away. In addition, use light stretching and meditation to quiet a restless mind. Just before bed, try closing your eyes for 15 minutes, breathing deeply and thinking about everything for which you’re grateful.

Sleep to Live, Don’t Live to Sleep
“Love not sleep, lest you come to poverty; open your eyes, and you will have plenty of bread” (Proverbs 20:13, RSV).

While sleeping is crucial, oversleeping can result in poor sleep patterns, sluggishness and grogginess. “The more you sleep, the more you want to sleep,” goes the old adage. Be careful not to let rest turn into sloth. If you find a healthy sleep routine elusive, create a written schedule that facilitates productive lifestyle choices and use it as a to-do list. Note what time you’ll go to sleep each night and wake up each morning. Include daily work and personal activities separated by meal times. If necessary, add in 15 to 20 minutes for a power nap each afternoon, which maximizes light sleep cycles that help the body stay alert. Follow it “religiously,” and the blessings will come.

Work Hard, Sleep Well
“Sweet is the sleep of a laborer” (Ecclesiastes 5:12, RSV).

Dating back to man’s responsibilities in the Garden of Eden, the Bible has always maintained a positive outlook on work, and for good reason. It creates a sense of esteem from one’s achievements, nurtures relationships with others, and allows individuals to make greater contributions to society. Having a fulfilling job not only provides activity during the day that tires the mind — but tying in perfectly with the previous two passages — offers comfort, security, satisfaction, and a sense of purpose that set the stage for healthy sleep.

Drinking and Sleeping Don’t Mix
“For those who sleep, sleep at night, and those who get drunk, get drunk at night” (1 Thessalonians 5:7, NIV).

The Bible’s accuracy on health and science millennia before modern technology confirmed it is nothing short of astonishing. Among its insights is the fact that excess drinking can negatively impact sleep duration and efficiency. Alcohol has been shown to disrupt the brain’s circadian rhythms which regulate sleep and wake cycles and reduce restorative REM sleep. It can increase feelings of anxiety and depression that lead to restlessness. High blood alcohol content also worsens nightmares, snoring, apnea, sleep-talking, sleepwalking, and all nocturnal behaviors that adversely affect sleep quality. To avoid this, don’t consume alcohol.

Nourish Your Sleep with a Good Diet
“And he lay down and slept under a broom tree. And behold, an angel touched him and said to him, ‘Arise and eat’” (1 Kings 19:5, ESV).

Equally affecting our circadian rhythms is the food we eat and when we eat it. Consuming too much caffeine or excess carbs before bed can reduce serotonin and adenosine levels that help you sleep. Similarly, eating fatty or spicy foods late at night can cause heartburn and acid reflux that reduce restfulness. Instead, focus on nutrient-dense foods that are rich in antioxidants, promote digestive health and have slumber-inducing chemicals like tryptophan. Examples include almonds, turkey, kiwi, salmon, and chamomile tea. Interestingly, the Bible also implies how important breakfast is to sleep quality, as it reduces the risk of apnea, regulates appetite, and provides energy throughout the day so you sleep better at night. Try to eat first thing in the morning and stop eating about three hours before bed.

Protect the Temple God Made for You
“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 11:29-30, NIV).

Perhaps the most critical ingredient to a good night’s sleep is faith. When you put your faith in the Lord, trusting in Him and the plan He has for you, worldly concerns that might otherwise lead to tossing and turning start to melt away. Remember that God is in control. He put you where you are, right here and right now, for a reason. He gave you this one body and one mind, made in His image, and He wants you to take care of it. Even when life gets hard, it’s a gift to be embraced. So rest easy knowing the burdens of the world are not worth losing sleep over.

So then, optimal health means balancing diet, exercise, sleep, and faith. Once you do that, poor habits of the past will seem like nothing but a bad dream. Now, have a good night and sleep tight!

Photo Credit: Adobe Stock

MARK HEIDELBERGER has been writing professionally for over 15 years, with 1,200 published articles to his name covering topics like science, health, technology, travel and faith. He lives in Los Angeles, California with his wife and is a practicing Christian who enjoys sharing his faith with others.