How To Get 7, 8, Even Up To 9 Hours Of Sleep A Night?

After struggling for years with sleepless nights, I am now enjoying 7, 8, and sometimes even 9 hours of restful sleep. No, I am not personally friends with Governor Huckaby, and this is not an advertisement for Relaxim. But I do want to share a few simple tips that might help you get a better night’s sleep.

Even after retirement, most of us put a lot of effort into preparing for a “good day.” We set the alarm, get up, shower, shave, or put on makeup. It looks like it’s going to be a good hair day. You grab a cup of coffee and a protein bar, maybe read your Bible, or spend time in prayer and devotion. We invest a lot in getting ready, hoping to have a good day. Yet we put very little into preparing for a “good night."

You can’t expect to have a good day when you don’t have a good night.

Especially as you get older, if you don’t get a good night’s sleep, you’ll feel tired and irritable. And that doesn’t just take a toll on you; it impacts everyone around you. Also, when I don’t get enough sleep, I feel hungry all day and am more likely to eat unhealthy foods. This leaves me without the energy to exercise, resulting in another restless night and repeating the cycle.

Every aspect of our lives, mental, physical, emotional, relational, and even spiritual health, begins with the body resting and regenerating. Research has revealed that the long-term effects of sleep loss can lead to hypertension, diabetes, obesity, depression, heart attack, and stroke. That is most likely why even Jesus put a high priority on rest.

Nine things I do to get a good night’s sleep...

LITTLE OR NO CAFFEINE in your diet and absolutely no caffeine after noon. I have to admit, I really enjoyed my one “pot” of dark-roasted coffee every morning. But I knew I had to do something when Jean noticed my hands were shaking. Although the caffeine detox took 3 months, I now enjoy a “cup” (most of the time two😄) of decaf coffee with my morning protein bar. With very little caffeine in my diet, there are no more highs and lows, and I go to sleep with fifteen minutes of lying down.

Cutting back to LITTLE OR NO ARTIFICIAL SWEETENERS may be the most significant contribution to my getting a good night’s rest. Most beverages, including powdered drinks, contain large quantities of artificial sweeteners. These can interfere with sleep by inducing hyperactivity, diminishing sleep quality, and disrupting the body’s circadian (24-hour cycle) rhythm. Research shows that certain sweeteners, such as sucralose and saccharin, have been associated with insomnia and, with frequent intake, can trick the brain into sensing sweetness without calories, leading the body to wake more frequently.

Investing in high-quality PILLOWCASES AND SHEETS can significantly improve your sleep quality. We are willing to spend $30-$50 on a shirt or blouse that makes us feel good. Why not allocate a similar budget to get a good night’s rest? I often find myself getting hot, tossing off my sheet, and then feeling cold. I decided to invest in a set of breathable and cooling pillowcases and sheets, and they have greatly improved my sleep experience.

AVOID LONG NAPS during the day. I usually get up at 5 AM, which makes my most creative and productive time for studying, blogging, going to the gym, and attending men’s groups between 5 AM and noon. I have found that a short nap of 15-20 minutes around 1 or 2 PM gives me enough energy for evening activities while still helping me fall asleep easily at night.

Over the years, I have discovered that when I get up, I am usually up for a while. So I do everything I can to AVOID GETTING UP DURING THE NIGHT. On my nightstand, I have a bottle of water, a box of tissues, a couple of crackers in a baggie (in case I wake up wanting a snack😁), and even eye drops.

Recently, I have started using nasal strips, which have helped me breathe better and reduce dry mouth. I also have a pen and paper in case I wake up worrying about something I need to do the next day. I write it down, and then I can go back to sleep.

STOP EATING AND DRINKING 3-4 HOURS BEFORE BEDTIME. Did you know that most fruits are between 88% and 92% water? Even an apple could add more trips to the bathroom. Also, high-glucose (sugary) fruits such as apples, oranges, or grapes can cause sugar spikes and crashes, making it harder to fall and stay asleep. Check out the top ten foods to avoid if you are going to get a good night’s sleep.

Although I am a morning shower guy, I found that taking a relaxing SHOWER ABOUT AN HOUR BEFORE BEDTIME helps me fall asleep more quickly and sleep longer.

45 MINUTES OF MEDIUM TO HIGH-IMPACT ACTIVITY every day is crucial to a good night’s sleep. A brisk walk, a hike, or a trip to the gym will do the job in preparing you for a night of restful sleep. At the same time, we need to avoid exercising at least 3 hours before bedtime.

IT HAS TO BE DARK. That means no night lights; no phone charging light, no computer or TV screens. I have found that using “blackout drapes” not only prevents light from coming in but also creates an excellent sound barrier.

A good day usually starts with having a good night!

So, sleep tight and don’t let the bed bugs bite. I would love to hear from you in the morning if any of these things help you sleep better.