Research states that over 30% of Americans sleep less than 7 hours per night. This can be a troubling statistic considering the dangerous links between mental health, chronic illness, and sleep. In today’s society, so many distractions can creep into your nightly routine; whether it’s a new season of your favorite show that just came out or catching up on the latest gossip or doom scrolling on your favorite social media sites. Whether we like it or not, our phones were never meant to be such an integral and detrimental part of our nightly routine. What is it about that glowing blue light from our phone or TV screen that makes us sacrifice a good night's sleep?
It is recommended that the average adult should get 6-7 hours of sleep per night, but if more than a third of Americans are missing this mark, then maybe we should be focusing on the quality of our sleep. Quality sleep has amazing benefits for the brain and body including a lower risk for chronic illness, improved brain function, and mood, and a higher quality of life. All in all, sleep is one of the most powerful gifts you can give to yourself every day.
Sleep is overall important for the mind and body, but there are specific stages within our sleep cycle that are worth highlighting. Stages three and four of the sleep cycle provide the deepest and most beneficial sleep to our brain and body. At these stages, our bodies are repairing themselves on a cellular level.
REM otherwise known as rapid eye movement is a sleep stage responsible for vivid dreaming. Although all stages of sleep are important REM provides memory consolidation, emotional processing, and healthy brain development and is comparable to the brain activity we experience when we are awake. Not a lot of research has been done concerning the effects of disrupted sleep during the REM stages, but researchers have found that adequate REM sleep can improve cognitive abilities.
God, the creator of the universe rested on the sixth day, he rested because he understood the importance of rest and reflection. God created rest for his children as a tool to reset, reflect, and heal. Sleep is mentioned in the Bible, and is a time that can be sacred if we allow God to steward over those few hours so we can wake up feeling refreshed and ready for the day at hand. Christian Sleep Meditation is a great way to improve sleep quality while meditating on the promises of God's word.
“When thou liest down, thou shalt not be afraid: Yea, thou shalt lie down, and thy sleep shall be sweet.” -Proverbs 3:24 KJV
Establishing a nighttime routine before bed that involves calming activities like meditation and journaling can improve sleep quality. Here are a few things you can do before bed to improve sleep quality:
Reduce noise levels and keep your room cool and dark
Reduce screen time from electronics at least two to three hours before bedtime as the blue light from screens disrupts melatonin levels responsible for a good night's rest.
Practice calming activities such as reading and meditation.
Here are a few Christian Sleep Meditations that can improve your sleep quality:
Isaiah 26 Christian Sleep Meditation
Listen to the comforting words of the prophet Isaiah, relax, and fall asleep peacefully. In this Sleep Meditation, you will be taken on a journey to a peaceful and serene place, where you can let go of any worries or stress as you listen to scripture from Isaiah 26. Narrated by Pastor Randall Crawford Sr. Now available on Spotify!
Psalms 8 Christian Sleep Meditation
Drawing inspiration from the beautiful language of Psalm 8, which speaks of the majesty of the universe and the wonder of God's creation, this calming meditation features soothing music and a gentle voice to guide you. You'll feel your body and mind unwind as you drift off into a peaceful slumber. Narrated by Talisha Crawford.
References:
Peever, J., & Fuller, P. M. (2017). The biology of REM sleep. Current Biology, 27(22), R1237-R1248. https://pubmed.ncbi.nlm.nih.gov/29161567/
Blumberg, M. S., Lesku, J. A., Libourel, P. A., Schmidt, M. H., & Rattenborg, N. C. (2020). What is REM sleep?. Current Biology, 30(1), R38–R49. https://pubmed.ncbi.nlm.nih.gov/31910377/
Office, CAO. “Creating a Sleep Routine – 6 Steps to Better Sleep.” Human Resources, 7 Feb. 2022, hr.wustl.edu/creating-a-sleep-routine-6-steps-to-better-sleep/
Pacheco, Danielle, and Anis Rehman. “REM Sleep: What It Is and Why It’s Important.” Sleep Foundation, 22 Mar. 2024, www.sleepfoundation.org/stages-of-sleep/rem-sleep.
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