As I toss and turn, the alarm clock taunts me. It’s 2:30 AM. I stare at the ceiling, breathe deeply, and try to relax. At 3:15 AM, random thoughts continue to swirl around in my wide-awake brain. What will I wear tomorrow? Did I turn off the stove? What shall I do about the leaky faucet? What if the pine tree in the backyard falls on the house?
In previous blog post about bookending your day, one activity for the Nighttime Wind-down is a sleep mantra. Let’s learn more about how we can beat insomnia with a sleep mantra.
What is a sleep mantra?
Do you lay in bed trying to fall asleep, and your mind will not relax? Repeating a simple affirming phrase as a sleep mantra stops negative thoughts, relaxes your mind, and allows you to focus on positive emotions.
Mantras should be short, contain simple words, and be easy to memorize and repeat. They should calm you and make you feel good. Decide on a phrase ahead of time to be prepared for those nights when your brain will not be quiet.
First, lie down, close your eyes and breathe slowly. Notice the weight of your body on the bed. Next, repeat your sleep mantra and focus on regular breathing. When a stray thought comes up, acknowledge it, then slowly and deliberately return your focus to just your breathing and your mantra.
Examples of sleep mantras
From scripture
- The Lord is my shepherd; I shall not want. (Psalm 23: 1-2; my favorite)
- My help comes from the Lord, who made heaven and earth. (Psalm. 121:2)
- My soul finds rest in God; my salvation comes from him. (Psalm 62:1)
- Nothing will ever separate me from God’s love. (Romans 8:39)
- The God of peace will be with me. (Philippians 4:9)
- Cast all my anxiety on him because he cares for me. (1 Peter 5:7)
- Let the peace of Christ rule in my heart. (Colossians 3:15)
From reverie.com
- I am calm and still.
- Each breath relaxes me more.
- I welcome sleep into my mind and body.
- All is well and I’m at peace.
From sleepadvisor.org
- I have enough, I do enough, I am enough
- I release all worry and celebrate the possibilities
- My mind is calm and my body is relaxed.
Conclusion
What other favorite scriptures do you suggest for a sleep mantra? Let us know in the comments.
Be prepared for those sleepless nights! Choose a sleep mantra and memorize it.
To help you prepare, I designed bookmarks of Psalm 23 and Psalm 121 to download and keep by your bedside. Click here to download and print. (When you print in Adobe Acrobat Reader, choose Actual Size in Page Sizing and Handling.)
Disclaimer
Using a sleep mantra is for short term or intermittent insomnia. If you suffer from long term insomnia, please consult a healthcare practitioner.
Any information on this Website is provided for educational purposes only and is not intended as a substitute for the advice provided by a healthcare professional. You should not use the information on this Website for diagnosing or treating a health problem or disease or prescribing any medication or other treatment. You should always speak with a healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem. If you have or suspect that you have a medical problem, promptly contact a healthcare professional.
I like also simple repeated phases like “Jesus is God”. Well written article
Good idea Tom! I think of the song I learned as a child, Jesus loves me, this I know. Thank you for reading and commenting.
Thank you for your post about insomnia. Thursday night I experienced insomnia. I usually have insomnia once a week. This time I watched the video and Bible study for small group Bible study group. This seemed to work. But, I appreciate your suggestion about reading scripture. Having God’s word in your mind before falling asleep is the best Thank you for your advice.
Thank you for your comment, Jeanette. Something about our thoughts in the middle of the night–they just take over! I hope you try using God’s word as a sleep mantra.