Prayer For A Good Night Sleep

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Prayer for the child to sleep better. Prayer for the night before going to sleep

After the birth of a child, each mother is very strongfor him is going through, and her main desire is that the child has a sound sleep, was healthy and happy. Even if the baby is fast asleep, I want his dreams to be pleasant and cause only positive emotions. In the appeal of good dreams for the child, you can use various prayers.

Types of prayers for a good sleep in a child

What prayers will help the newbornthe baby slept well? It is worth noting that to date there are ten appeals to the Almighty, which are really considered to be the most effective for a quiet night for a baby. Under a good dream, it means that he will be strong, and dreams are colorful and kind.

Such prayers include:

Prayer addressed to the seven holy Ephesian boys.
Parents pray for the blessing of their children.
A prayer addressed directly to the Angel of the Child's Guardian.
Prayer for the upbringing of children.
Mother's prayer aimed at blessing her child.
Prayer for children.
A prayer-petition for the healing of a child's illness.
Classical Prayer “Our Father”.
Mother's prayer about her children.
Prayer addressed to the Matron.

As a rule, young children are very susceptible tovarious noise, so even a dog bark in the yard can wake up the crumbs. To strengthen the sleep of children, you can read some of these prayers. In addition to the above, there is one prayer aimed directly at ensuring that the child sleeps better.

Prayer for the child to sleep better

There are many reasons whya small child can not fall asleep – noise, colic, teeth and other are being cut. Accordingly, if the child does not sleep, then the parents do not sleep, because it is simply impossible not to pay attention to the suffering of their own crumbs.

Usually, if a baby has insomnia, he is immediately taken to the doctor, but there are situations when the doctor says that the child is absolutely healthy, just his sleep is hampered by some external factor.

In this situation, the only salvation from insomnia for the child is prayer.

Prayer for the child to sleep better, reads as follows:

“Jesus, Son of God, bless, sanctify, keep my child by the power of your life-giving Cross.”

After pronouncing these words, you need to cross the child. It is worth noting that prayer becomes more effective if the child is already baptized.

Prayer for a good child's sleep Angel to the Guardian of a child

Some people believe that every personsince the birth there is an Angel Guardian.

Therefore, if there are any problems with the child – illness, insomnia, it is best to seek help from the Guardian Angel.

Some people associate this with the fact that God is one at all and simply unable to help everyone, but the Guardian Angel is responsible for only one person, so it is more ly that he will help.

Prayer to the Angel The guardian of the child, in order to sleep well, reads as follows:

“Divine Angel, Guardian of my child (the name of the baby is indicated), hide it with your shield from the demon arrows, from the sugary seducer, save his heart clean and bright. Amen”.

The ideal option is if the child independently reads a prayer to the Guardian Angel.

Prayer for the child to sleep better, his Guardian angel from his own mouth should sound this:

“My protector, my Guardian Angel. Do not leave me in difficult moments, save me from evil and envious people. Hide me from hating people. Save me from the evil eye and spoilage. Have mercy on me. Amen”.

According to church officials, a prayer that sounds from the mouth of a child will have more power than it is from the mouth of the mother of the baby to the Angel of the Guardian.

Prayer for the child to sleep well at night, Matrona

According to the opinion of a large number of priests,if you have any problems with the health of the child (including the appearance of insomnia), you should immediately pray to St. Matrona.

It is she who is considered to be a helper for a large number of questions. To enhance the effect of prayer, it is recommended to buy at least a small icon with the face of this Saint.

And to protect your child from a bad eye, it is recommended to sew a piece of incense in his clothes, which will need to be changed periodically.

If the mother begins to observe the child's problems with sleep, then you need to turn to the Holy Matrona with the following words:

“Holy Matrona! I ask you, I conjure with all the maternal love, ask the Lord to give health to his slave (the name of the child is indicated). I ask you, Holy Matrona, do not be angry with me, but help me. Ask the Lord to give my child (the name of the child is indicated) strong health. Relieved of various ailments both in the body and in the soul. Take all kinds of diseases from his body. I ask, forgive me for all my sins as they were created according to my will, so they were not created according to my will. Say a prayer to the Lord about the health of my child (the name of the child is indicated). Only you, Holy Matron, can save my child from suffering. I'm hoping for you. Amen”.

Prayer for the improvement of children's sleep, addressed to the seven holy Ephesian youths

Another effective prayer is for the child to sleep better, addressed to the seven holy Ephesian youths.

The words of prayer, as a rule, are pronounced by the mother, and sound as follows:

“Oh, holy Ephesian children, praise to you and allThe Universe! Look from the heights of heaven to us, people who persistently honor your memory, and especially look at our children. Save them from disease, heal their bodies and souls. Keep their souls clean. We worship your holy icon, and we also sincerely love the Most Holy Trinity – Father, Son and Holy Spirit. Amen”.

Prayer for a quiet child's sleep, addressed to the Theotokos and the Lord God

When a child has a knocked down schedule, andit is he who sleeps in the daytime, and not at night, then it is necessary to do something. To go to doctors is expensive, and they are unly to help in this situation. The best option is to cope on their own. Help in this case, the prayer for the night before the Mother of God and the Lord God. Prayer sounds this:

“Lord God, show your mercy on the childmy (name), save the child under his banner, hide from various temptations, drive away various enemies from him, close their evil eyes and ears, give them humility and kindness. Lord, we are all your creatures, please, save my child (the name is indicated), make him repent if there are sins with him. Save my child, Lord, let him understand his word, guide him to the right path. Thank you, Lord. “

This prayer for a child's sleep helps not only to cope with the problem of insomnia in him, but also aims to save the purity of the child's soul in adulthood.

Prayer Reading for Improving Children's Sleep

Prayer for the night the child must beread from memory, if you do not know the words, address to the saints or to the Lord, then you can not wait for them from the ambulance (fast help comes only to sincere believers).

During the pronunciation of the treatment you need to be in a calm emotional state and you need to constantly think about what you want to get.

If, at the time of the pronunciation of the prayer, a person does not really believe in the result, then it is better to postpone her utterance at a later time.

Required for assistance in improvingchildren's dreams you need to ask for forgiveness for all your sins. This is due to the fact that between the mother and child stretches a thin thread, and therefore all the sins of the parent are reflected on the baby. If, when praying, the mother of a child sincerely repents of all her sins and mistakes, then the petition will necessarily respond.

Prayer for the night before going to sleep should be pronounced in a whisper and in the ear of the child. Such words can save a child from negatively colored dreams.

Reading a prayer, devised alone

It is important to note that when you address the Lord orother saints are not words, but sincerity. Prayer for sleeping a child can sound in your own words, most importantly, with faith and with all your heart. It is not necessary to be pretentious words, it is enough to state the request, repent of your own sins and thank the Lord that he listened to you.

Источник: //trendexmexico.com/duhovnoe-razvitie/26967-molitva-chtoby-rebenok-luchshe-spal-molitva-na-noch-pered-snom.html

15 Good Night Prayers Before Getting in Bed and Sleeping

Prayer For A Good Night Sleep

After a long day, reciting one of these great good night prayers before getting in bed and sleeping will bring you peace in the evening.

Prayer #1

Dear Lord,

lease help me trust You and empower me through Your Spirit to stop my emotions from bossing me around. I want to quit worrying about what might happen and focus on what has already happened by remembering and praising You for Your faithfulness in my life. In Jesus’ Name, Amen.

Prayer #2

Now I lay me down to sleep, I pray the Lord my soul to keep. If I should die before I wake,

I pray the Lord my soul to take.

Prayer #3

Father, we thank thee for the night, And for the pleasant morning light; For rest and food and loving care, And all that makes the day so fair. Help us to do the things we should, To be to others kind and good; In all we do, in work or play,

To grow more loving every day.

Prayer #4

Dear God, we thank you tonight for the good day and for the special way you take care of us all the time. Thank you for the fun times outside and the quiet times inside, and for helping us learn new things every day.

Thank you for creating us special, exactly the way you wanted. Thank you for protecting us throughout the day. Forgive us for the wrong things we do.

Thank you for loving us even when we disobey or try to do things our way. Help us to always choose your way, God, because it’s always best.

We pray for all the people who don’t know you, and that they will come to understand your love for them, too.

Bless our family and thank you for good times together and apart. Bless our friends and those we love, including our grandparents, our aunts and uncles and cousins. Thank you for our home and a place to sleep and good food to eat.

Help us rest well, give us peaceful dreams, and send your angels around our home to protect us throughout the night. Teach us to trust you and to love you more and more. You are good; you are great; and you are faithful, God. And we love you. Good night.

In Jesus’s precious name, Amen.

Prayer #5

Dear Father, I admit that I often forget that you are with me. I often forget what you’re . Would you please forgive me for that? I need to get to know you better. I need to get to know your Word and your promises better. Help me to put you first in every area of my life.

Help me to live one day at a time. Help me to not worry about tomorrow but instead focus on what you’re doing in my life right now. I want to trust in your promise to take care of every one of my needs — financial, relational, physical, social, spiritual, and emotional. Help me to trust you more and worry less.

I pray in Jesus’ name. Amen.

Prayer #6

For God’s not given me a spirit of fear, But a spirit of love, and of power, and a sound mind,

To live each day and glorify his name.

Prayer #7

Father,

Thank you for today, for all the ways in which I have known you…

For the sunrise and the birdsong For the music I’ve heard, and the things I’ve enjoyed For the meals, and for the cosy home I live in For my close family and for my special friends

Most of all, thank you for being beside me through each moment.

May I dream good dreams and arise again tomorrow to thank you once more.

Amen.

Prayer #8

I am so tired Father. Help me to sleep now, restore my energy, Cover my feelings and watch over my mind.

I rest in you tonight.

Read more: //www.living-prayers.com/events/good_night_prayer.html#ixzz5SzEqljWH

Prayer #9

Thank you for creating us special, exactly the way you wanted. Thank you for protecting us throughout the day. Forgive us for the wrong things we do.

Thank you for loving us even when we disobey or try to do things our way. Help us to always choose your way, God, because it’s always best.

We pray for all the people who don’t know you, and that they will come to understand your love for them, too.

In Jesus’s precious name, Amen.

Prayer #10

Lord,

You bless us as we rest Restore us as we sleep You care for us as we drift off

And make our dreaming sweet

You are the safest place You are the God of Grace Forgiven, loved and held by you

Is each small seed of faith

You know our thoughts and feelings You see our deep desires You understand our weariness

And catch each tear we cry

You walk beside us every day You are a constant friend You stay with us all through the night

On you we can depend

Prayer #11

Father, thank you that you care for me. In this moment, I recall all the times when you have been faithful to me, for you are a rock beneath my feet and a secure fortress around me. Come guard my heart, protect my mind and cover my whole being with your love. I place all my trust in you.

Amen.

Prayer #12

Whatever’s pressing on our minds and hearts tonight, may God give us the strength to lay it down…again. All our wrestling, and the worries and stress we carry, are useless.

We can trust that he’ll take care of whatever concerns us. He knows the best way; his timing is perfect. And he is able. He’s the storm-calmer, the peace-giver, the burden-lifter, the hope-bringer.

Nothing is too difficult for him. He truly is our peace.

Use this prayer as an outline for your own prayer to God for the end of each day, and let him fill you with his peace and love.

Prayer #13

Dear God,

Thank you for the blessing of this day and your goodness in it, we’re grateful for the gift of life.

Thank you for all that you’ve allowed into our lives these past hours, the good along with the hard things, which have reminded us how much we need you and rely on your presence filling us every single day.

Thank you for your great love and care. Thank you for your mercy and grace. Thank you that you are always with us and will never leave us.

We ask for your huge peace to surround us tonight, all of us who feel restless and worried right now, those who have been carrying big burdens and shouldering stress.

Help us to lay it down before you, again, even though we’re struggling to really let go. Remind us that you can carry it so much better than we ever could. May your power and your rest fill us fresh.

May the presence of your Spirit breathe hope deep into our souls, even as we sleep.

Prayer #14

We ask for your hand to cover us and keep us distanced from the evil intent of the enemy; that you’d be a barrier to surround us, and we’d be safe in your hands. We pray for your healing and huge grace to encircle us in every need, and for your comfort to cover us when we feel deep loss. We ask for your angels of protection to surround our families through the night.

Help us to be alert to your spirit, that our hearts would be eager to hear your voice as we awaken. We pray you’d make us strong and courageous for the road ahead.

Help us to feel refreshed deep down in our souls, and to be faithful to walk in the wisdom of your word. Give us a desire for more of your presence. Help us to remember to rely fully on you, fixing our eyes on Jesus.

We ask for your words of truth and power to strengthen us in our inner being.

Thank you for your goodness, thank you that you know the way we take and that you have a plan.

We love you Lord, we need you, and we thank you we can rest in your perfect care.

In Jesus’ Name,

Amen.

Prayer #15

O Lord our God, King of the Universe. Let the wings of sleep fall upon my eyes, and upon my eyelids. O Blessed One, Let me lie down in peace, and rise in peace.

Into Your hand I entrust my spirit.

Here is an inspirational story shared by a soldier of Christ.

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9 Good Night Prayers for the Evening – Sleep Peacefully at Bedtime!

Prayer For A Good Night Sleep

Ending your day with prayer is a wonderful way to let go of stress and find peace before falling asleep. No matter what you faced today, talking to God through goodnight prayers will renew your faith. Evening prayer also helps you reflect on all the throughout your day and the ways that God has been present with you.

Share these nine bedtime and evening prayers with your children, spouse and friends so they too can fall asleep feeling blessed and thankful!

Goodnight Prayer for Blessings

Bless us with rest tonight, Jesus, and a good night’s sleep. Forgive us for the things we did today that did not honor you. Thank you for loving us so much and that you know us through and through.

We need your help every day, and we thank you for the strength you give and for helping us know that with you, even hard things are possible. Bless our family and our home, and keep us safe through the night.

May your angels guard us and watch over us, just you promised.

You've told us we are just sheep. And that you lead us and guard us a shepherd. You know our names, and you make us feel special and loved. When we hurt, you help us feel better.

Thank you, Jesus, for your good care and for giving us [mom/dad/parents/foster parents/pastors] to help. Thank you for the Bible, and for teaching us stuff in life that helps us grow. Bless the people in our world, and help them to know you love them, too.

Thank you for all the people who help us so much: teachers, doctors, policeman, and fireman—and so many more.

Thank you for your good plan for our lives. Help us to obey you and love you more and more. When we awake in the morning, put a smile on our face and your purpose in our hearts, ready to start a new day. We love you, Jesus. Good night. In Jesus's precious name, Amen. ~ ~ Rebecca Barlow Jordan

A Bedtime Prayer to Stop an Anxious Heart

Dear Lord, please help me trust You and empower me through Your Spirit to stop my emotions from bossing me around. I want to quit worrying about what might happen and focus on what has already happened by remembering and praising You for Your faithfulness in my life. In Jesus' Name, Amen. ~ Renee Swoop

Giving Thanks Evening Prayer

Thank you for creating us special, exactly the way you wanted. Thank you for protecting us throughout the day. Forgive us for the wrong things we do.

Thank you for loving us even when we disobey or try to do things our way. Help us to always choose your way, God, because it’s always best.

We pray for all the people who don’t know you, and that they will come to understand your love for them, too.

In Jesus’s precious name, Amen. ~ Rebecca Barlow Jordan

A Short Night-time Prayer (2 Timothy 1:7)

For God’s not given me a spirit of fear, But a spirit of love, and of power, and a sound mind,

To live each day and glorify his name.

Popular Child’s Bedtime Prayer, 18th Century

Now I lay me down to sleep, I pray the Lord my soul to keep. If I should die before I wake,

I pray the Lord my soul to take.

Alternative Version for Children: Now I lay me down to sleep, I pray the Lord my soul to keep, Watch and guard me through the night, and wake me with the morning light.

Amen.

A Beautiful Prayer to End the Day

Heavenly Father, my day is drawing to an end, and I'm ready to turn in. But before I do, I have to thank you for your faithfulness today. It's always a good day, even when things may not go the way I plan, or when the world seems in chaos, because you are in control.

For all the times when I was aware of your help today, all the times when your unseen presence seemed so near, thank you, God. But for all the ways you worked behind the scenes, unknown to me, moments when heaven-sent angels moved on my behalf in ways I'll never know, thank you for those also, Lord.

Forgive me for any foolish actions on my part today or things I did without first asking your blessing or wisdom. Those are moments I'd rather forget, but I'm so grateful for your forgiveness when I ask.

I never want to go to bed without clearing the air between us, Lord. Our friendship means too much, and your holiness deserves that. Thank you for loving me just as I am.

Your love compels me to give you my all and fills my heart with praise for the relationship we share because of Jesus.

As I close my eyes tonight, I'm praying for loved ones around me, for friends and those who need to know you, Lord. I'm praying that your love, the billions of stars in the night sky outside, will touch them and help them see who you really are. I pray for our world and those in it. I pray for their needs as well as my own.

Grant me a good night's sleep tonight, God, so that I can awake refreshed and ready to begin another day loving you. Thank you again for blessings so undeserved and too numerous to count.

I love being your child, and I long for the word “faithful” to describe my service to you, each day of every year. When I awake in the morning, may it be with a joyful smile, not a grumpy spirit.

May your protection and your presence bathe this place with peace and safety against the enemy. Good night, Lord. In Jesus's name, Amen. ~ Rebecca Barlow Jordan

Father, We Thank Thee

— Rebecca Weston – 1890

Bedtime Prayer (song by Twila Paris)

Now I lay me down to sleep I pray dear Lord that you will keep Your eyes upon this sleeping world

Every little boy and girl

Bless the children far away The ones who don't know how to pray Those who are not feeling well

The little one the slipped and fell

Bless the puppy down the street The neighbors I have yet to meet

Bless my mom and dad especially

Just one more thing I'd to say Before I close another day I'd to thank you Lord for all the ways

That You bless me

Bless the child whose home is torn The babies who are not yet born Bless the ones who take your word
To all the hearts that have not heard

Bless all your children everywhere I hope they know how much you care Maybe someday I can go

And tell them that You love them so

Bless Grandma and my Grandpa too And all my friend and all they do

Bless every twig upon my family tree

Just one more thing I'll say to you I'm so amazed by all you do I'll thank you once again because it's true

That you bless me

The Examen (Evening Reflection)

Written by St. Ignatius Loyola, the Examen is a daily process for prayerfully reflecting on your day.

1. Remember God’s presence.
Even after a trying day, God will quiet your soul as you remember His presence and intentionally seek to enter into it. Remember He’s with you. Invite Him to make Himself present to you.

2. Respond to Him with thanks.
Giving thanks gives God glory and helps us look on the bright side of a bad day. What small blessings can you thank God for?

3. Reflect on how God showed Himself to you.
God reveals himself through scripture, but we also see glimpses of him in nature, events, and people.

Sometimes He shows up loudly through miraculous, divine intervention. Other times He shows Himself quietly through the beauty of a flower or an earnest conversation.

As you look back over your day, can you identify moments where you sensed God’s revelation or intervention?

4. Repent of your failings.
I don’t recognizing my own sin, but repentance is key to continual renewal in our relationship with God.As you reflect on your day, remember specific points where you failed. Bring your shortcomings before God and ask Him to forgive you.

5. Resolve to grow.
God is in the business of changing us, so don’t let your failings discourage or define you. His mercies are always new. Accept His forgiveness. Ask Him for grace to change. Is there anything you need to make right or anyone you need to apologize to? What can you do differently tomorrow?

Do you have a favorite goodnight prayer you use at bedtime? One that your parents taught you or that you are teaching your children? Share it with our community in the comments below!

This article is part of our larger Prayers resource meant to inspire and encourage your prayer life when you face uncertain times. Visit our most popular prayers if you are wondering how to pray or what to pray. Remember, the Holy Spirit intercedes for us and God knows your heart even if you can't find the words to pray.

Prayer for Healing
Prayer for Strength
Prayer for Protection
Morning Prayers
Good Night Prayers
The Prayer of Jabez
Short Prayers
The Lord's Prayer
The Prayer of St Francis
Serenity Prayer
A Birthday Prayer
Sinner’s Prayer
Prayer for Forgiveness
Prayer for Guidance
Intercessory Prayer

Now available is our new Daily Prayer devotional! An easy way to find start your day with prayer, read today’s prayer and sign up to receive by email.

Источник: //www.crosswalk.com/faith/prayer/9-good-night-prayers-sleep-peacefully-at-bedtime.html

Evening Prayers: Powerful Night Prayers Before Sleep [Quotes & Verses]

Prayer For A Good Night Sleep

Did you know that evening prayers are the right way to end your day? Wake up with God, but also end your day with God in prayer. He loves talking with his children, day or night. Evening prayers are very intimate with God.

You have had a whole day to think about His mercy, grace and blessings that He bestows on you. And at times, you’ve struggled with stress and heartache.

Before closing your eyes to sleep at night, give thanks to the One who loves you and knows you best.

If the need for prayer is what you are seeking most, may it be gratitude, thankfulness, or the dawn of a new day, let us pray for you at the holiest place on earth, the Church of the Holy Sepulcher.

We have faith that sending your prayer to the place where our Lord Jesus Christ gave his life for us will help your request be granted! It is our honor and privilege to be a prayer warrior for you, and to ask the Lord to watch over you, protect you, and keep you, always. Please submit your prayer request today.

“This is the day that the Lord has made; let us rejoice and be glad in it!” Psalm 118:24

Prayer for the End of the Day

Heavenly Father, I adore You and thank you for all the graces You have given me this day. I offer You my sleep, my dreams, and all the moments of this night.

I pray that you give me rest so that I may wake to Your holy face. I put myself within your sacred care and under the mantle of your Holy Spirit today and always.

Please pour out Your blessings upon me, for You are the answer to all things, and You alone. Amen.

Prayer for the Lord’s Protection Through the Night

Lord, please continue to pour out your gracious protection to my family and I this night.

Defend us from all dangers, and from the fear of all things, that we may enjoy such refreshing sleep as may fit us for the duties of the coming day, and the days that follow.

I ask that you grant me grace to live in such a state that I may never be afraid to die so that, living and dying, I may be Yours.

Prayer for Peace After a Hard Day

Father, today was a very tough day for me. I am stressed out about bills, finances, work, family issues, and the state of the world that surrounds me. I feel I am at the end of my rope, and I don’t know how to hold on. Life is control right now, and I’m at a loss at to how to face another day.

Lord, I need Your stability right now. You are my Rock! Please refresh my Spirit with song, peace, and reassurance. Refresh my mind with Your Word! Refresh my soul within this prayer, Lord! I know You are in control, and that You will make my paths straight, and iron out all of these trials.

What can I learn from these trials? I place these all in Your hands. Amen.

Prayer for Anticipation In the Coming Days

I am ready to fall asleep and arise tomorrow morning renewed, but I can’t help but think about the anticipation and anguish I have over life as a whole. But in the midst of my worry, I find myself thinking what Heaven will be .

I imagine beautiful walkways where the saints talk and sing praises to You! I imagine the room that Jesus has prepared for me, as He waits for me to join Him. I am reminded that I need not worry about tomorrow, or what is to come.

For You alone are my protector, and my everything. Thank You for loving me so much, Father!

Prayer for the Strength of a New Day & A New Dawn

Lord, I am weak right now. There is so much going on in my life physically and emotionally that I feel I am at my breaking point! I need Your strength to make it through these times.

Father, I pray that tonight while I sleep You will refresh my mind and strength for tomorrow morning. I pray that You will watch over me as I dream peacefully, and bring pleasant thoughts into my mind.

I ask these things in Your precious name. Amen.

Prayer of Thankfulness at the End of the Day

Today was a wonderful day! Thank You for allowing me to be Your vessel in spreading Your love to others through my actions today; in public, at work, and even in my own home. I was the salt and the light to many people today.

I know there will always be unbelievers, but there are also lost people on very fertile soil. Lord, I pray that the seeds I planted today were on fertile soil. I ask that you water these seeds and reap a bountiful harvest.

Thank you for this day! Amen.

Prayer Verses:

“Delight yourself in the Lord, and He will give you the desires of your heart.” Psalm 37:4

“In all your ways acknowledge Him, and He will make straight your paths.” Proverbs 3:6

“In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in Heaven.” Matthew 5:16

Источник: //www.holylandprayer.com/prayer_for/evening-prayers/

The Bedtime Routine Every Catholic Needs for A Good Night Sleep

Prayer For A Good Night Sleep

More than one-third of American adults do not get enough sleep on a regular basis, according to the CDC. From having difficulty in performing your daily tasks to unintentionally nodding off in class or, worse, while driving, sleep insufficiency is something worth taking seriously.

While the number of hours you sleep each night is definitely an important factor, our attitudes towards sleep reflect a lot about our attitude towards life in general.

All of us, in some way or another, are affected by what one has called “the great acceleration” – where everyday life is put into constant overdrive.

Not only do we work longer, play harder, and sleep less, but we struggle to grasp any deeper meaning behind rest in general. Aren’t we just losing time?

From a Catholic perspective, in addition to all health considerations, resting can be a divine act. Remember that on the seventh day God “rested from all his work” (Gen 2:3). Here the Lord voluntarily limits himself and gives space for creation to flourish.

Resting is not just about recharging batteries so we can get back on the assembly line. It is that moment of humility and freedom when we let go and trust in our loving Father.

Grateful for the good, repentant for the bad, we need to take our hands off the wheel and trust that for those who “love God, all things work together unto good, to such as, according to his purpose…” (Rm 8:28).

Important for Spiritual Combat?

While it may not be the first thing that comes to mind, good sleeping habits can be key to spiritual combat. Even Saint Thomas recommended sleep and baths as a remedy for sorrow. Lack of sleep lowers our defenses and leaves us more vulnerable to all sorts of tensions, irritations, and temptations.

The struggle itself of trying to fall asleep can lead people to depend on pills, alcohol, or masturbation. It’s not surprising then that sleep deprivation is shown to affect mental health and can lead to depression or even addiction (HBF).

Start with the Basics

How you sleep can depend a lot on other factors such as your eating habits, exercise, and prayer life. Being fit and healthy not only helps you to better cope when you can’t fit in those 7-8 hours, you are also more ly to get a better quality night’s rest.

Good eating habits are proven to help you to sleep better. Check out this “All-Day Diet for a Better Night’s Sleep.”
Regular exercise promises almost endless benefits such as decreased stress levels and anxiety. Studies show that it can also improve the quality of your sleep. Timing is important. Morning or afternoon seem to be the best times for exercising while most people (not all) should probably avoid strenuous workouts in the late evening.
A consistent prayer life offers important spaces for inner-reflection, forgiveness, and peace, and helps us entrust our worries to the Lord. Meditative prayers such as the Rosary or Divine Mercy Chaplet, in addition to the spiritual benefits, can also help us to regain peace and relax.

Pre-Game Tips

Before getting to the actual routine, here are few things to keep in mind.

Try to go to bed at the same time every night and wake up at the same time each morning. Experts recommend that the ‘go to bed’ windows should be between 10 p.m. and 12 a.m. (no later!). The recommended “wake up time” is 7-8 hours after you get into bed. If this doesn’t work with your schedule, at least try to be consistent in your going to bed and waking up time.

Avoid drinking caffeine after 3 p.m.

Isolate your bedroom (or at least your bed if you are in a small apartment) for sleeping. It’s important that your brain associates your bedroom with sleep. This means that you should avoid things s watching T.V. or working on the laptop there.

Start 30 Minutes Before

How many times have you burned through those last few emails or pages in order to finish up right before bed? Then you pull the emergency brake, park yourself in bed and… surprise, surprise, your brainwaves are still bouncing off the walls and you can’t go to sleep.

Peter Litchfield in his Six Steps to Sleep (a highly recommended, easy-to-read book that is the main source for this post), suggests the following: “Start your preparation routine at least 30 minutes before going to bed. Complete at least four of the activities listed above in routine order each night. Take your time. Don’t rush through the routine. Be methodical and enjoy the winding down of the last minutes of your day.”

Respect your routine

In my experience, flight attendants start their “preparation for landing” routine about 20-30 minutes before landing; every time the process is the same. Analogously, maintaining a bedtime routine is a great way to let your body know that it’s about time to land the bird.

Litchfield notes that “when practiced consistently, this routine encourages the brain to move into ‘sleep mode’, releasing melatonin and reducing brainwave activity for relaxation…”

9 Step Routine

Evidently, each one needs to figure out what routine works best for the lifestyle they live. Here are 9 things I suggest that you try to include in your routine.

2. Organize Your Room

Exterior order contributes to interior order. Make sure things are put in their place and prepare what you will need for the morning.

@Unsplash

4. Take a hot shower (or at least wash your face)

Remember “bath time” when you were a kid? Litchfield says it’s great for adults too: The call for ‘bath time’ meant that it was time to prepare for sleep, and a bath was followed by getting into your pajamas – the final action of the day. This mentally deep-rooted routine can be used to trigger the bed-sleep association in adulthood.

Wash away the day by taking a hot shower or bath, or at the very least by washing your face. Think of this activity as if you are washing away the day’s stresses and events from your mind, and of course the day’s dirt from your skin. This cleansing of the day is fundamental in drawing a mental line between day and night.

6. Sip a Soothing Drink

“Some people swear by the soothing effects of chamomile tea, even though scientific research on the subject has been mixed.

One clinical trial found that chamomile can reduce anxiety in humans, and in large doses, help animals sleep, but more trials need to be conducted to see if the same holds true for humans.

A 2011 study published in the journal Emotion suggests that hot drinks might help people feel less lonely and more secure — both factors that can contribute to a good night’s sleep.

If you have an upset stomach late at night, the old wives’ tale that peppermint tea can help might be true, according to 2006 research by scientists at Tufts University. They found peppermint tea to be a digestive aid — it may even have anti-allergenic potential — meaning it can help you drift off to sleep more serenely.” (Everydayhealth)

7. Journal and Make an Examination of Conscience

Has it ever happened that just as you lie down, the ceiling suddenly transforms into a billboard reminding you of everything you forgot to do that day? What’s more, all the little worries and anxieties that we managed to keep underneath the rug while we were on the run now resurface. “This is because we push stress to the back of the mind, then, the moment we take leave of a hectic day to lie down and sleep, the associated negative emotions move to the forefront of the mind and we begin to think, dwell, and contemplate.”

Putting things down on paper can help. Litchfield reminds us: Emptying your mind onto a page defragments the brain, helping you to achieve mental clarity and empowering you to move forward.

Things always seem far clearer and simpler when they appear in front of our eyes, rather than remaining jumbled up inside the mind – where they lie waiting to move to the forefront of our consciousness the moment we try to go to sleep.

In addition to writing how your day went or what’s been going on in your heart and mind, try to look back at your day and see what God might have been trying to say to you. Recall your triumphs and your defeats. Make a mental note or keep a list of certain weakness or sins that seem to be repeating themselves (keep this for confession).

Finally, put everything in His hands. Pray the publican’s prayer a few times: “O God, be merciful to me a sinner” (Lk 18:13).

8. Night Prayer

If you have time, you can incorporate your journaling and examination of conscience into the traditional Compline, or Night Prayer. You can find this prayer on apps Ibreviary or Universalis. You can also find it online here. If you would to learn how to make good examination of conscience, check out our article here.

9. Have some light night reading.

Choose something that isn’t going to over-stimulate your brain. Litchfield suggests that “fictional books make for perfect pre-sleep reading because such stories take the mind away from real life problems, helping you to let go of stress and worry.”

I would also suggest adding stories and biographies of saints to your list. Here is a list of 30 that can help you to get started.

What if I can’t go to sleep?

For those who struggle to fall asleep, the worst thing is to get anxious about not being able to sleep. It turns into a vicious cycle.

Avoid looking at the clock when you can’t sleep (this just makes your anxiety worse!).
If you can’t fall asleep after a long time (estimate 30 minutes), get up and go to another room. Do some light reading. After awhile, go back to bed and give it another shot.

A few thoughts for Married Couples

Married friends have suggested the following:

Try to go to bed at the time as your spouse. It promotes unity.
Try to keep conversations light and relatively brief. Avoid issues that might cause you to argue.
Go over the schedule for the next day.
Pray together. Night Prayer (see #8) could be a good option.