Psalm 4:8 encourages me: “In peace I will lie down and sleep, for you alone, O Lord, will keep me safe.”

Sleep is fundamentally an act of trust, and it’s a big deal in our inner-world self-care. To get the sleep we need, we must be willing to admit that the day’s work is done. We surrender our tasks and concerns to God.

Waking and sleeping are the most elemental rhythms we need to be regulated. When sleep rhythms are off balance, we become irritable and emotionally fragile, and we lose our emotional and mental resilience.

I’ve made a rule for myself: If I don’t sleep well one night, I just carry on and have the best day possible. But if I don’t sleep well two or three nights, I refrain from all big-picture questions or existential musings. Without quality sleep, my perspective becomes so bleak and hopeless that entertaining such ponderings goes nowhere, fast.

The importance of sleep is a firm reality, so much so that I normally ask clients about sleep in our first session. A handful of clients have only needed two or three sessions because once the sleep issue is resolved, their other symptoms disappear. Sleep is that important. If your sleep rhythms aren’t great, I strongly encourage you to tackle this skill.

Getting Better Sleep

Following a few sleep principles can make a big difference in your well-being. Here are eight things you can start now so that you sleep well tonight.

Stop screen usage one to two hours before bedtime. This practice helps your brain be less stimulated, so sleep will come more easily. If you must use a digital device just before going to bed, apply a blue-light filter.

Create a routine that cues your body, mind, and soul that it is bedtime. For ideas, see the section in Restore My Soul on better bedtime practices.

You need to be awake for fourteen to sixteen hours before trying to sleep at night. So, if you sleep until 11:00 a.m. and can’t sleep the following night at 10:00 p.m., don’t diagnose yourself as a night owl too quickly. To achieve your desired bedtime, you may need to adjust your waking time.

Consider your nap schedule. Although naps are great and have their place, long ones can disrupt nighttime sleep. If you’re trying to regulate your sleep, rethink the length and timing of your naps.

Never stay in bed awake for more than about twenty to thirty minutes. (We quickly habituate to being in bed awake.) If you’re having trouble sleeping, try reading in a comfy chair for a while. Don’t go back to bed until you’re tired.

Follow the same pattern when you’re feeling anxious. (We can also train ourselves to worry in bed.) Get up to read, then try sleeping again once the anxiety subsides.

Stop drinking water two to three hours before bedtime. This can help you sleep through the night without being interrupted by bathroom visits.

Experiment with other sleep-helping changes. Here are a few my clients have made: adding blackout curtains or a sound machine, changing pet sleep configuration and/or access, getting a new mattress, and trying a different bedroom temperature.

Stop drinking water two to three hours before bedtime. This can help you sleep through the night without being interrupted by bathroom visits.

Experiment with other sleep-helping changes. Here are a few my clients have made: adding blackout curtains or a sound machine, changing pet sleep configuration and/or access, getting a new mattress, and trying a different bedroom temperature.

Think about which of these practices might help improve your sleep quality. Add one or two of these practices into your life for two weeks.

If your sleep problem persists, don’t ignore it! Seek help. Treatments for sleep disruption are plenteous, and restoration of this daily rhythm is perhaps the most important thing you can do to set the tone for good daily rhythms.

This is just one of many practices in Restore My Soul that lead to a rich, satisfying life.

Restore My Soul helps you consider this question: Could self-care be more than an occasional “me” day and instead an ongoing tending of my thoughts and feelings? Therapist and spiritual director Janice McWilliams shares practices that have helped her clients learn how to live a fulfilling life, even when times are tough. In Restore My Soul, you’ll discover how these same practices can restore your soul, too, so that, as you practice sustainable self-care on a daily, moment-by-moment basis, you can experience a balanced, flourishing life.

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