Wise-up Wednesday: Sound Sleep

Hawaii Boys in car 2007

Factors for Sound Sleep

  • Cool, dark room.  Darkness allows your body to produce more melatonin; light does the opposite. Put away the smartphone and laptop!
  • White Noise.  Fan, instrumental music, nature sounds.
  • Establish regular bedtime and wakeup times.
  • Get the best mattress and pillows possible.  Most professionals recommend memory foam (pressure relieving is preferrable).
  • Begin to unwind 30 minutes before bedtime by dimming lights and lowering sounds and excitement (TV, computer, music, kids, etc).
  • Exercise regularly. No exercise within 3 hours of bedtime.
  • Eat at least four hours before bedtime.
  • The best rest is before midnight.
  • Meditate upon the promises of God.  Look up verses for whatever is distracting you from sleeping (Matthew 11:28-30, Philippians 4:6-8, 2 Corinthians 10:5, 2 Timothy 1:7 – are all a good place to start by memorizing).

Dr. Don Colbert says, “Ninety to 95 percent of your 60-100 trillion cells are replaced each year, and much of that occurs during sleep that comes early in the night.  Not only that, but while you  sleep your body rejuvenates itself.  Sleep and water are the two best anti-aging secrets I have found.  If you value your looks and your life span, getting to bet at 10:00 p.m. wont’ be difficult.  For many patients with chronic disease, the most important recommendation I can give them is to be in bed by 9:00 p.m. and to sleep at least eight hours.  God designed us to fall asleep when it is dark and to wake up when the sun rises.”


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