Whether we have trouble carrying out our daily chores or drowning while driving, lack of sleep must be taken seriously.

Moreover, rest can be considered a divine action. Remember: "And God blessed the seventh day, and sanctified him because on that day he rested from all the work of creation which he had made" ( Gen 2: 3 ). Resting does not only mean regaining strength to restart better. It is also an act of humility, freedom, and trust in God our Father.

Good sleep is essential for spiritual combat. 

It may not be the first thing we think about, but resting is also important for spiritual combat. Lack of sleep lowers our deferences, making us more vulnerable to tensions, irritations, and temptations.

The struggle to fall asleep can cause people to depend on sleeping pills, drugs or alcohol. It is no wonder that lack of sleep affects mental health and can lead to depression or addiction.

Start with ba-ba 

Your sleep can depend on many factors, such as your eating habits, physical activity and prayer. Being healthy will help you sleep better at night.
  • There is evidence that good eating habits help you sleep better. 
  • Regular physical activity helps fight stress and anxiety and allows for better sleep. The morning and afternoon are the most favorable times to play sports. 
  • A good prayer life provides spaces for meditation, forgiveness, and peace and helps us to entrust our problems to the Lord. Also, devotions such as the Rosary and the Rosary of Divine Mercy can help us find inner peace.

Advance advice 

Before analyzing your daily habits, here are some important things to keep in mind:

  • Try to go to bed at the same time every night and wake up at the same time every morning. Experts recommend going to bed between 10 pm and midnight, and waking up 7 to 8 hours later. If your obligations do not permit you, at least try to be consistent with the times you go to sleep and get up in the morning. Also, say goodnight to all of your loved ones to not get disturbed at midnight this website will help you to pick the best good night messages.
  • Avoid drinking caffeine after 15 hours.
  • Insulate your room (or bed if you live in a small apartment). It is essential to have a space dedicated solely to sleep for your brain to associate the room with sleeping. This involves avoiding watching TV or working on your computer in your room.

Start getting ready 30 minutes before going to bed

How many times have you answered the last e-mails of the day just before going to bed? Then you go to bed and ... surprise! Your brain is still working, and you cannot fall asleep.

In his book Six Steps to Sleep, Peter Litchfield suggests, "Start getting ready 30 minutes before bed. Take your time. Do not rush. Complete at least four of the activities I will offer you. Be methodical and enjoy the last moments of your day. "

Peter Litchfield says it's essential to repeat the same activities every night. This routine will encourage the brain to go into sleep mode, reduce brain activity, and relax.

9 tips before going to sleep 

Each of us has a particular lifestyle. I suggest you include in your evening habits some of its elements, according to your possibilities:

1. Lock the house and turn off all the lights

A key factor to consider is controlling sleep and your biological clocks' exposure to light or darkness. Therefore, falling asleep with lights on may not be the most effective way to obtain an honest night's sleep. You need more light right before the hour to obtain a good night's sleep.

2. Store your room 

The external order contributes to the inner order. Ensure your things are tidy and get what you need the following day.

3. Brush your teeth

When and how often should you brush your teeth? The American Dental Association recommends brushing your teeth twice daily with fluoride toothpaste. After you brush your teeth, you help remove food and plaque—a sticky white coating that forms on your teeth and contains bacteria.
 

4. Take a good hot shower 

Do you remember "bath time"? Peter Litchfield says it's also a great time for adults. When we were little, "bath time" was the time to get ready for bed. After bathing, we put on our pajamas, the last action of the day. This routine, deeply rooted in us, can trigger a bath-sleep association. "Wash yourself" of your day with a shower or a hot bath. Think of this activity as if you are clearing your skin's dirt and your mind's stress. It is essential to draw a mental line between day and night.

5. Wear comfortable clothes for the night

The night dress is always very comfortable to wear in bed. However, let me tell you an extra thing: you'll go to sleep without wearing anything. It sounds funny, no? Yes, it will. However, researchers say that sleeping naked will offer you a really nice sleep. You'll invariably wake up fresh.

6. Drink a herbal tea

A clinical study has revealed that chamomile can reduce the level of anxiety in humans. A 2011 study published in Emotion suggests that hot drinks can help people feel less lonely and safer - two contributing factors to a peaceful sleep. Alternatively, many people who suffer from anxiety like to experiment with other natural remedies, such as CBD products. If you want to learn more about CBD products that can help you sleep, CFAH and similar articles review the best CBD gummies for this.

7. Diary and Examination of Conscience

Do you often see your bedroom ceiling suddenly turning into a picture that reminds you of everything you must solve? All the little fears and anxieties you've managed to keep under the carpet during the day come back to the surface at that moment.
 
Writing our thoughts in a notebook can help us find peace after a hectic day. Peter Litchfield recalls, "Writing on an empty page of the brain helps achieve mental clarity and moves forward. Things may seem clearer and more straightforward when we have them in front of us. "
 
Try to mentally walk through your day and see what God could have said to you at that particular moment. Remember your little victories of the day and your defeats. Take a mental note or make a list of some of your weaknesses or seemingly repetitive sins, and keep it for your next confession. Finally, put everything in the hands of the Lord, and when you can recite the prayer of the publican: "My God, show yourself favorable to the sinner that I am!

8. The evening prayer

If you have time, add your diary and your self-examination in the evening prayer.

9. Short evening reading

Choose readings that do not excessively stimulate your brain, such as stories that keep your mind away from the problems of everyday life. I advise you, for example, novels and biographies of saints.

What if I cannot fall asleep?

For those who struggle to fall asleep, the worst thing is to become anxious about being unable to sleep. We are thus entering a vicious circle. Here are a few tips:

Avoid looking at your watch. This increases your anxiety!
 
 
If you cannot fall asleep after a few hours, get up and go to another room. Read a light book. Then, shortly after, go back to bed and try again.

Here are some tips for married couples:

Try to sleep simultaneously with your spouse, as this promotes union.
Try to talk about light and relatively short things. Avoid discussing topics that could lead you to an argument.
 
Pray together. Evening prayer can be a good solution.