Rest for God’s Beloved, Part 2: Practical Tools for Deeper Rest

In our last post, we explored the spiritual and emotional foundation of sleep. We saw that sleep is not just a biological need but a gift from God- an act of trust, a form of rest rooted in faith. But while faith lays the foundation, we must also align our habits with wisdom. After all, faith without works is dead (James 2:26).

In this follow-up, we shift from revelation to action with practical tips to help you experience deep, restorative sleep - the kind that refreshes your body, clears your mind, and strengthens your soul.

1. Set a Consistent Sleep Schedule

Going to bed and waking up at the same time every day, even on weekends, helps regulate your internal clock. Your body thrives on rhythm, and keeping a regular sleep-wake cycle makes it easier to fall asleep and wake up feeling refreshed.

2. Create a Sleep-Friendly Environment

Your bedroom should be a sanctuary of peace and rest:

• Keep it cool, dark, and quiet.

• Use blackout curtains or an eye mask.

• Consider a white noise machine or earplugs to block distractions.

• Reserve your bed for sleep and intimacy. Avoid screens, work, or meals in bed.

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3. Limit Screen Time Before Bed

Blue light from phones, TVs, and computers disrupts the production of melatonin, a hormone that regulates sleep. Try to unplug 30 to 60 minutes before bedtime. If you must use screens, use blue light filters or glasses.

4. Watch What You Eat and Drink

Avoid stimulants like caffeine 6 hours before bed. Alcohol may make you sleepy, but it can disturb deep sleep. Don’t go to bed overly hungry or too full, and try to finish meals at least 2 to 3 hours before sleeping.

5. Develop a Wind-Down Routine

Create a pre-bed ritual that signals to your body it’s time to rest. This could include:

• A warm shower or bath

• Gentle stretches or deep breathing

• Reading a calming book or listening to soft music

• Writing down next-day tasks to clear your mind

6. Stay Active (Just Not Right Before Bed)

Regular daytime movement improves sleep, but avoid intense workouts close to bedtime. Aim for morning or early afternoon exercise to promote natural fatigue by nightfall.

7. Get Morning Sunlight

Exposing your eyes to natural light in the morning resets your circadian rhythm and boosts melatonin production for the evening. Just 15 to 30 minutes outdoors can make a big difference. It also helps with getting some much-needed Vitamin D!

8. Avoid Late-Day Naps

Limit naps to less than 30 minutes and avoid sleeping past 3 PM. Long or late naps can disrupt your natural sleep rhythm.

9. If You Can’t Sleep, Get Up

Lying in bed awake can train your brain to associate your bed with frustration. If you’re tossing and turning for more than 20 minutes, get up and do something quiet and calming until sleepiness returns.

10. Bonus: Your Bedtime Routine Checklist

Use this simple checklist 60 minutes before bed:

✔ Power down screens

✔ Dim the lights

✔ Take a warm shower

✔ Read or journal

✔ Avoid heavy meals, caffeine, and alcohol

✔ Pray, meditate, or listen to worship music

✔ Go to bed and wake up at the same time every day

When to Seek Help

If you’re doing all the right things but still feel unrested, it might be time to talk to a professional. Persistent sleep problems could signal deeper issues such as:

• Sleep apnea

• Chronic insomnia

• Restless leg syndrome

Sleep is too important to ignore; don’t hesitate to seek help if needed.

Final Thought

God cares about your rest. When you steward your body well through healthy habits, you position yourself to receive His gift of sleep more fully. Build rhythms of rest into your life, not just for your physical health but as a living testimony of your trust in God’s provision and protection.

You are His beloved—and to His beloved, He gives sleep.

I love you,

Oyin.