An effective nightly routine to improve sleep and reduce depression is essential. A sleep routine has benefited me after years of difficulty with insomnia and depression.
Today, I want to share some statistics with you about the link between sleep issues and depression. Also, I am going to share what remedies have been beneficial to me.
Sleep Foundation Statistics
So, let us start with some statistics from the Sleep Foundation.
Almost all people with depression experience sleep issues.
Insomnia is the most common sleep issue associated with depression. It is estimated to occur in about 75% of adult patients with depression.
Sleep issues may contribute to the development of depression through changes in the function of the neurotransmitter serotonin.
That’s unbelievable, right?!
I have to Admit
First, I will say that my sleep and insomnia issues have caused me to fall into a more deepened depression than usual. Many of you already know that I have a bipolar one disorder. A lack of sleep also springs me into bits of mania. Mania is the high mood, while depression is the low mood. To learn more about bipolar disorder, visit the link here.
Next, when I began to have sleep issues accompanied by depression, I made my psychiatrist and psychotherapist aware of it. I would suggest that you start with your primary care doctor or mental health providers if you learn that you are suffering from sleep issues and depression.
Effective NightLY Routine Ideas
Now, I want to get into what remedies have helped me get better sleep and overcome insomnia. These are in no particular order.
Medication
The first is sleep aid medication. When my insomnia was unbearable, my psychiatrist prescribed me a sleep aid to get my sleeping stabilized. When some time had passed, my psychiatrist suggested I conclude the sleep aid medication and try some home remedies. Neither one of us wanted me to become dependent on the sleep aid. I also have found that the longer I am on a sleep aid medication, the less effective it is overtime.
Bible
Number two is reading the Bible,listening to the Bible, or meditating on scripture before bedtime. A verse that I have memorized is Proverbs 3:24.
It says,
You can go to bed without fear; you will lie down and sleep soundly.
When I meditate on this verse, I can release every fear and care to God. I know I can lay my head down and sleep safely, without fear of danger or my anxious imaginations coming to life.
Prayer
Three is to say a nighttime prayer. Prayer is the perfect way to cast all your worries at the feet of God. Sometimes I will opt for prayer journaling which is also very therapeutic.
hot tea
Four is tea. It is the perfect way to de-stress before bed.
My favorite teas are:
Bigelow, Cozy Chamomile Herbal Tea
Celestial Seasonings Peppermint Herbal Tea
Bigelow Lemon Ginger with Probiotics Herbal Tea…I use this tea to soothe my stomach when I am experiencing IBS brought on by nighttime anxiety.
Aroma
Number five is misting my pillow, sheets, and air with lavender. My go-to brand is Nature’s Truth Mist Spray, Rejuvenating Lavender. Lavender spray helps me to relax, fall asleep and stay to sleep most nights. It has been one of my favorite home remedies.
Limit the light
About an hour before bed, I have my phone automatically switch over to soft screen lighting. I also begin to limit my screen time 30 minutes before bedtime.
Background Noise and music
Next, seven involves noise. There is nothing like relaxing sounds to set the mood for sleep! I enjoy using the White Noise phone app for Apple and Android devices. I also listen to music from time to time. I love searching for traditional classical or instrumental worship music! I like to use the Spotify music app.
there’s more
Also, other ways to encourage your body to fall asleep are a soothing bath/shower, creating a to-do list for the next day, guided meditation, melatonin, focusing on something positive, dimming down the lights, tidying up rooms like the kitchen, office, or living room before bed, etc.
EFFECTIVE NIGHTLY ROUTINE Take away
Most importantly, choose what practices fit best into your bedtime routine and be consistent. Commit to and adapt to it.
To sum it up, when I have a restful night of sleep and get the optimal number of sleeping hours…I am energized, in a better mood, and more alert.
I hope these ideas help you create your effective sleep time routine.
Before you go, do you need prayer? If you feel led to, submit your prayer request here.
Anxiety is quite a struggle for women and men alike. Many of us are constantly working to overcome overwhelming anxiety. Anxiety is very inconvenient and takes no thought of what I’m trying to accomplish. Come to think of if it is an invasion of my peace.
I also find that anxiety shows up whether I’m ready or not. I have felt it creep up on me in moments like during or after time with family or friends.
That is out of line, right?!
Next, it’s important for you to know that anxiety often presents itself as quick-moving thoughts, a restless leg, upset stomach, tension headache, shortness of breath, you name it!
CIRCUMSTANTIAL or relationship driven anxiety
Most commonly, my anxiety stems from a circumstance involving other individuals. By this, I mean that it is as a result of a person or persons attending an event or person(s) involved with certain news.
These are a few examples of how anxiety can be brought on as a result of interaction with someone.
These circumstances can produce panic.
Example 1 – I’m attending an event/gathering with family and/or friends. A conversation triggers me, sending me to a place of insecurity or offense toward another person(s).
Example 2 – I’m attending an event/gathering with family and friends. A person walks in the room who triggers my insecurities or changes my comfort level.
Example 3 – Watching the news or having a conversation with someone sends me into a whirlwind of emotions.
So, do any of these examples resonate with you? If you seem to encounter anxiety as a result of your circumstances with others, I want to share some hope.
What Would God Have me do To overcome overwhelming anxiety?
God’s will is that we would serve him and that his sons and daughters would love, honor and respect one another. As we serve God and are being filled with the Holy Spirit, he wants three things from us.
Number one, as believers we should walk this earth always remembering the bright future we have ahead of us. We can always take joy in the certainty we have of the second coming of our Savior, Jesus Christ, and the eternal glory we will experience.
Secondly, life on this earth is difficult even for believers. This is not our home. Heaven is our home. We face situations that cause us to become frantic and stressed. But the word of God says for us to be patient in distress. Patience requires us to take a deep breath and dial the intensity back. We may not receive an answer immediately or solve a problem instantaneously with a brother or sister, but having patience allows us to endure as we wait on God to have his way.
Finally, we must stay committed to prayer. God wants to hear from us about everything. As scripture mentions, he wants us to come to Him for wisdom, guidance, and strength. We must not stop praying, even when it’s hard to. Prayer ultimately assists us in our relationships and interactions with others. Call out the name of Jesus, even if you cannot manage to utter the prayer you desire. He will hear your cry, guaranteed.
So, you may be wondering why there is a connection between anxiety and the circumstances/people related to it. Staying hopeful, patient, and prayerful will lower the heightened response that often turns into anxiety and panic.
Wrap up
The anxious thoughts and the physical feelings of distress may come, but I have found that when I focus on what gives me hope, become patient and pray tirelessly that my anxiety begins to lower.
For example, the other night, I was in a lot of pain from stomach spasms brought on by stress. The stress came about after obsessing over what others may think of me. It was so intense. Instead of suffering in pain, I practiced hopefulness, patience, and prayer. Ultimately, God took my pain away. Not only that, he placed me into a state of peace.
It’s is amazing!
Above all, the next time anxiety arises in your life due to your interactions and responses to other people, slow your thinking down and try out these biblical practices. They will assist you in your desire to overcome overwhelming anxiety.
Before you go, do you need prayer? If you feel led to, submit your prayer request here.
Weekly Scripture
“Rejoice in our confident hope. Be patient in trouble, and keep on praying.” Romans 12:12
I believe in medicine and therapy, but I also value my faith as a way to cope with the anxiety that I experience. In today’s video, I share 3 Bible verses that are sure to help you fight through anxiety. I break down there scriptures and present takeaways that apply to everyday. Let’s normalize using the Word as our weapon against mental illness.
This post contains affiliate links and I may earn a small commission when you click on the links at no additional cost to you. The commissions that I receive help to support Her Faith Walk’s ministry work.
Ladies, it’s that time of year again, where we give Valentine’s Day gifts to the ones we love. Sometimes, some of us even spoil ourselves. I had that in mind when I decided to write this post.
Have you ever wondered what gifts are available for women, regardless of their age or relationship status? The products listed in this post are great for a female relative, girlfriend, your church’s First Lady, and the list goes on.
GIFT A BiblE
I’m the type of woman who loves to collect Bibles . I have a whole collection, full of different versions and types of Bibles.
Recently I have found enjoyment in bible journaling. I’m not the best doodler, but I do enjoy writing notes in the margins of my Bibles.
The Illustrating Bible is perfect for journaling or creating art in your Bible. This Bible has plenty of space in the margins and thicker pages to prevent bleeding. It is large, measuring 9 1/2″ x 9 1/2″ x 2″.
You or someone you love will love the keepsake box that it comes in and the high quality of the book itself. And what’s perfect for Valentines Day is that it’s pink in the NIV Version.
Click here to see more images and details about this beautiful Bible.
GIFT a devotional
Next, I believe a great addition to gifting a Bible would be to give a devotional.
Many of you may know Candace Cameron Bure from the hit show Full House and Fuller House. She wrote a devotional guide called Jesus Every Day: Love Over All. Here’s a short description of what you will find in the book.
In this devotional guide by Candace Cameron Bure, you’ll find 25 selections from God’s Word that explain what love really is, tell us why we should love others, and provide examples for how we should love other people.
Dayspring.com
With Valentine’s Day being about love, this devotional is perfect to gift to a Christian woman.
Gift Jewelry
Another option if you are looking for something special is to gift jewelry.
A special card is included with the necklace and it says,
You are loved by Jesus. Higher than the sky. Deeper than the ocean. More than you’ve dared to dream. You are fearfully and wonderfully made. You have a purpose and there is a good plan for you. You are fully and amazingly known by One who loves you more
Dayspring.com
Click here to see more images and details about this necklace.
Gift Clothing
Next, graphic tees are popular to lounge in and dress down. Candace Cameron Bure also has a line of fun tees. The following is just one of many t-shirts available as a choice.
Also, consider giving a keepsake. They are great treasures that can be kept around the home or at work. The You Are Loved Glass & Metal Plaque is the perfect keepsake to display as a reminder that God eternally loves us.
In today’s video, I discuss how it’s important to give yourself grace during your mental health journey. After years of fighting anxiety, depression, and bipolar, I’m in mental health recovery! I’ve now reached a point where I’m able to hold myself more accountable to certain tasks that were harder before . I share with you, what works for me and how it prevents me from becoming overwhelmed.
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