Fall Asleep Faster and Longer by Changing a Few Habits

Is it hard for you to fall asleep, sleep through the night, or feel rested when you wake up?

Witnessing an overuse and dependency of sleep aids as a pastor, concerned me greatly. And that’s before energy drinks became the rage to stay awake. No one knows how to sleep normal anymore.

Now that I inadvertently learned its harmful effects on our lifestyle and health, I’m like Jeremiah from the Old Testament – there’s fire in my bones.

I can’t keep quiet!

We can make changes to turn our lives and the lives of our children around. Some are harder than others, but I plan to start with small, consistent changes so they’ll last.

Did you know studies have shown people who bring work home from the office or use the internet at night sleep less hours?

This impacts school and work performances, interpersonal relationships, but especially health and safety.

We are creating an unhealthy society for our grandkids future.

Effects of Sleep Loss

Chronic sleep deprivation increases appetite, blood pressure, and glucose levels, often leading to Obesity, type II diabetes, Cardio-vascular disease, and Hypertension, resulting in premature deaths.

Lack of sleep weakens signals sent to our stomachs in the evenings allowing us to overeat and actually crave sweets and fat over fruit. Ugh!

Loss of muscle tone decreases our metabolism, adding fat to our waistlines.

Cognitively, it can lead to:

• learning disabilities in children
• memory impairment in all ages
• personality changes
• irritability
• impulsivity
• depression

The inability to make wise decisions slows down reaction times, increasing risk for accidents. This is proven with our time change.

Every spring 1.5 billion Americans get one hour less sleep during Daylight Savings Time. The following week there is a 16-17% increase in motor vehicle accidents – some fatal, and a 5% increase in heart attacks. 

These reverse when we gain one hour of sleep in the fall. There is a 5% drop in heart attacks the following week, showing how sensitive our body and brain are.

Sleep deprivation messes us up royally! We need to be more attentive.

Sleep is now considered the third pillar of wellness, after nutrition and exercise. I definitely see why.

It reminds me of the Trinity, for each works together to accomplish the same goal – health in this case. Each pillar has a specific job to do within that goal.

When researching information for a medical condition I possess, and weight loss, I discovered this importance. To my surprise, two books written by doctors included an entire chapter on sleep, its detriments, and how to get more of it.

Acute and Chronic Insomnia

God rested so we would follow His example. Not resting is the devil’s means to ruin our health – mentally, emotionally, spiritually, and physically!

Many worry unnecessarily about having insomnia too quick. A lack of sleep will usually correct itself in a relatively short time.

People can experience short-term or acute insomnia when losing a loved one, moving, or illness, so don’t fear.

Environmental factors such as light, noise, or extreme temperatures can also create insomnia – usually fixable.

It becomes chronic when experiencing insomnia at least three nights a week for three months or longer.

A common cause is a conditioned emotional response, meaning we tend to think about our sleep problem too much. “What if I don’t fall asleep tonight? What am I going to do?” 

Behaviors then develop like sleeping in and napping, or ruminating in bed, prolonging insomnia.

If you are frequently tired during the day after sleeping for seven hours or more the previous night, you may want to consult a physician.

Insomnia is a trap. Ready to spring.

Helpful Hints

We all will fall asleep faster and sleep longer by developing and changing a few habits shared in the rest of this blog. They came from the Cleveland Clinic and those two books.

Remember, God made us unique, and all our circumstances are different so read and glean what you believe might help you get a better night’s rest.

• Physical exercise rids insomnia fairly well. Avoid two hours before bedtime though.
• If older than forty, consider eating lighter evening meals. Include A half cup of whole grains like brown rice. They have ingredients to boost sleep hormones.
• Drink a glass of tart cherry concentrate at the end of your meal. Add 2 tablespoons to 8 oz. of regular or sparkling water. You’ll sleep faster and longer.
• Take magnesium and other supplements.

Boost mood and energy levels every morning – clean and organize your sleep space. Less mess alleviates stress, so you sleep better also.

Make your bed irresistible with soft, fluffy pillows, and clean, comfy sheets. Now, that sounds inviting!

Bedtime Routine

A bedtime routine prepares the minds and bodies of all ages for the rest it needs.

Routine means doing things in the same order until it becomes automatic, which takes about a month of repetition. The longer we do the routine, the more improved our sleep will be.

Going to bed at the same time each night and getting up at the same time, including weekends, is a detrimental part of a bedtime routine. Sleep changes promote insomnia.

Yikes!

Build your routine from the following sections.

1. Bedroom Environment

• Dim lighting only.
• Keep your room dark and cool, around 60-68 degrees F. 
• Keep out unwanted light with a sleep mask, blackout curtains, or pull-down shades.
• Quiet is best. Try using soft ear plugs, a pink noise machine, or a white noise phone app.
• White noise blocks out noise, like fans and washing machines.
• Pink noise relaxes with nature sounds.
• Fall asleep on your side with a pillow tucked between your knees. This prevents rolling on your back where your tongue will fall cutting off your airways. Wakey-wakey.
• Lastly, use your bed only for what it is designed – sleep and marital intimacy.

2. Relax – Declutter your mind

Make to-do list earlier in the day. 

To emphasize its importance, write “prepare for bed” as the last item of your To-Do list. Check off right before lights go out.

Relaxing Activities:

• working puzzles
• taking a bath
• listening to classical or worship music
• read the Bible
• reading a print book 
• journal
• Herbal teas help you relax, unwind, and fights off the temptation to snack. Try Chamomile or Valerian Root to fall asleep and Passionflower to stay asleep
• Pray for others, thank God for handling your problems, for protection through the night, and for good rest full of pleasant dreams.

3. Technology and Blue Light Issues

Eliminate blue light exposure in the evenings. It tells your brain it’s noon, delaying the production of the sleep hormone, melatonin and is found on all screens – phones, tablets, laptops, and televisions.

Turn devices off a minimum of two hours before retiring.

Helpful Tools for Evenings:

• enable Night Shift on Apple devices
• download Twilight app for Androids
• download Iris on your Mac or Windows
• use blue blocking sunglasses for watching television like True Dark Twilight

Hey, I think I just discovered a positive about not seeing. Hmmm.

To Stay Asleep

• shut off electronics at night.
• charge devices in other rooms
• use timers to shut off Wi-Fi
• turn flight mode on
• turn the clock around and use only the alarm for waking up.

4. Things to AVOID:

• staying awake in bed longer than 20 min. Go to another room to read or engage in a relaxing activity.
• taking naps after 3:00 p.m. and sleeping longer than an hour
• confrontations and late-night arguments when possible.
• checking email and social media right before bed. Research shows it contributes to poor sleep. (Hey, I didn’t say it!)
• drinking an hour before retiring unless you want to wake up for those unwanted trips to the bathroom. Trust me, its disruptive.
• stimulants and heavy meals for at least four hours prior to bedtime.
• sleep hormone-blocking caffeine after noon (6-8 hrs.).

Beware! Stimulants come in caffeinated food and drinks, and some medications, including:

• soda pop
• tea
• coffee
• hot cocoa
• chocolate of any kind
• diet pills
• decongestants
• tobacco
• alcohol (shortens sleep duration)
• antidepressants might be the culprit since they can suppress REM sleep, but never stop without permission from your healthcare provider.

Melatonin begins dropping after age thirty. The only way to produce it is by eating certain foods, avoiding others, and building a bedtime routine using some of these practices.

Don’t let Satan steal our health through sleep deprivation. Take back our health – physically, mentally, emotionally, relationally, and spiritually!

Get the rest God designed us to get so we can better serve Him!

© 2026, Jena Fellers. All rights reserved.