July 8 Daily Devotional

DAILY DEVOTIONALS for JULY

Tuesday, July 8

• Scripture: Proverbs 3:24 – “When you lie down, you will not be afraid; when you lie down, your sleep will be sweet.”
• Reflection: ‘Sweet sleep’ is a figurative blessing we all need. Sleep is also essential to our overall wellbeing.
  Proverbs tells us that sufficient sleep and resting without fear are aspects of cultivating spiritual practices that deepen our calm and equilibrium. Sleep that is productive and also health-inducing is also an ongoing process: when we cultivate calm and mindfulness, and spiritual practices that help relinquish anxiety and reinforce resilience, we access a less troubled sleep. Conversely, sufficient sleep contributes to inner balance and mental health and spiritual wellbeing. Each facet of self-care supports the other.
  Even in scripture, as in the passage above, we’re encouraged to cultivate habits and rhythms that allow us to unwind, leaving room for restorative rest.
  Pragmatic ways to improve sleep include these tips from the Mayo Clinic (full article: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379)… They report: “You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.”
  • Stick to a sleep schedule: Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to be well rested.
    Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle.
    If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.
  • Pay attention to what you eat and drink. Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.
    Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
  • Create a restful environment: Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
    Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
  • Limit daytime naps: Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.
    However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.
  • Include physical activity in your daily routine. Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outside every day might be helpful, too.
  • Manage worries: Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.
    Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
• Spiritual Practice Prompt: Before bed, turn off all screens at least 30 minutes prior and create a calming bedtime routine to help you unwind and prepare for restful sleep.

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Song:

• “Lullaby” by The Chicks: https://youtu.be/OjAYkFpyqp8?si=dznOxquSWZLGG751

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The woods are lovely, dark and deep. But I have promises to keep, and miles to go before I sleep. — Robert Frost