Insomnia

A former client of mine once told his doctor that he had trouble sleeping. No surprise: The doctor gave him yet another prescription. He was already taking unneeded psychotropic drugs three times a day.

I can tell you what I could not legally tell him: this is crazy! He will likely become dependent on the drugs—and the drugs will result in additional negative health consequences.

Insomnia is a real problem, but more drugs are not the answer. This article will provide proven strategies to enable you to deal, effectively, with this issue—without drugs.

This article is divided into three parts:

• Preventing insomnia.
• Dealing with Insomnia.
• Other information.

Preventing Insomnia.

Insomnia is usually the result of conscious and subconscious thoughts that are stressful. If you're frequently worrying and thinking about negatives during the day, you're programming your subconscious mind to also focus on these same kinds of things. Both conscious and subconscious thoughts result in corresponding emotions—so don't be surprised if you can't sleep at night.

We all have problems in our lives and we have a responsibility to focus our thoughts on things that are positive and constructive.

" . . . do not worry . . . " {Matthew 6:25 NIV}

". . . whatever is true, whatever is honorable, whatever is right . . . think about these things." {Philippians 4:8 NASB}

Recognize also that negative thoughts, especially before bedtime, can be a demonic strategy to induce insomnia. Spiritual warfare is a fact of life. This demonic strategy can effectively induce insomnia whether or not the thoughts result in a spiritual foothold.

Spiritual footholds can also cause anxiety that makes it impossible to fall asleep. Read the series entitled When Satan Gets a Foothold in regard to dealing with this circumstance.

More on this later.

Nervous excitement can also cause insomnia. So, for example, you don't want to be watching horror movies or playing video games close to bedtime.

Try to resolve family conflicts so that you don't have to sleep on them. And, again, don't focus on problems or unpleasant events—especially close to bedtime.

Avoid using electronic media (computers, tablets, phones etc.) during the 30 minutes before bedtime. The light from these devices can make it harder to get to sleep for some people.

Make sure, to the best of your ability, that your sleep environment is safe, quiet and pleasant.

Address noise issues: If intrusive noise is a problem, you need a strategy of dealing with this. Here are some suggestions.

One option is to purchase noise-canceling headphones or similar devices. Another option is to purchase a device that emits an audible sound or "white noise" that drowns out the noise. You can also use a free smart phone app that does the same thing.

For dogs barking at night, a simpler option should also be considered: Instead of getting mad, simply use this time as an opportunity to get your morning prayers done. The barking will allow you to concentrate on your prayers, while you are still lying down in bed, and when the dogs stop barking, you can go back to sleep.

Go to bed about the same time every night. If, after a while, you can't sleep, you have two options to consider:

• Melatonin.
• Insomnia Plan.

These are also discussed, in more detail, later in the article.

Don't think about worrisome problems in bed. This creates insomnia, and will increase the amount of stress you feel during the following day. I routinely listen to an undramatized Bible CD, when first going to sleep, to make this less likely.

Listening to soft Christian music, or a lullaby, while sleeping, is also recommended.

My favorite lullaby is Hidden In My Heart, by Scripture Lullabies.

I usually start by listening to a Bible CD and then, later, tell Siri to play the lullaby on repeat.

Another effective strategy is to go to sleep while praying (Isaiah 26:3). Focus on giving thanks, praising God and praying for others. Do not pray about your problems.

Other factors that may cause insomnia include the effects of medications or drugs (e.g. Coffee too close to bedtime), pain, and exercising too close to bedtime.

Never worry about insomnia; that is self-defeating.

Just use the proven strategies in this article whenever the issue comes up.

Dealing With Insomnia.

Once insomnia does occur, you have two options to consider:

• Melatonin.
• Insomnia Plan.

Melatonin.

If you just don't feel tired around your usual bedtime, you can try taking melatonin. This will often make you feel tired so that you can fall asleep.

Melatonin is a natural hormone that your body produces on its own. Research the issue on Google first in regard to dosage, side effects, duration of usage and possible drug interactions.

In particular:

• Look for USP (US Pharmacopeia) on the product label. This ensures you're getting a legitimate product.
• Use the lowest dose that is effective. I use .25 mg.
• Read the product label.
• Melatonin may cause drowsiness the next day. This depends on dosage and how much time you have to sleep after taking the medication.

It's also a good idea to discuss the issue with your doctor.

Insomnia Plan

The plan has three elements:

• Exercise.
• Spiritual footholds (if applicable).
• Thought substitution.

First, it is necessary to exercise. Select an exercise that can be done if you can't sleep. The exercise should be sufficiently strenuous to dissipate tension. I know I said not to exercise too close to bedtime, but once you can't sleep, at this point, exercise becomes useful.

Any exercise will work. Push ups, or half push ups, are an obvious choice

Second, spiritual footholds.

If your level of anxiety does not diminish after exercising—or it soon re-emerges—a spiritual foothold is in play.

If you find that you can't get your mind to focus on reading something or on prayer, a spiritual foothold is in play.

Refer to the series entitled When Satan Gets a Foothold in regard to how to deal with this circumstance.

Third, thought substitution. It is necessary to get your conscious and subconscious mind off of anything that might be keeping you awake. Select one of the following four options:

Option #1: Select a productive activity that involves concentrated mental effort. Studying any subject, not related to psychology or emotional problems, will work. Casual reading doesn't work nearly as well. By forcing your conscious mind to focus, you also prevent your subconscious mind from continuing to dwell on the thoughts that are keeping you awake. This study period should be at least 20 minutes. Usually, you will start to feel tired after 20-30 minutes.

For the first option, I like to read Consumer Reports magazine. I used to study coding when I was building this website.

Option #2: Prayer and Bible study. Pray, listen to worship music and/or study the Bible for one hour. Your prayer and Bible study should not focus on your problems. Consulting a Bible commentary (free online) will make this time more effective since this requires more focused concentration. Just Google "Psalm 1 commentary" for example.

Option #3: Combine the two options: Spend one hour doing prayer, bible study, worship and another activity requiring focused mental concentration.

The first three options work best.

Option #4: Another productive activity. The next best thing would be some type of productive physical labor combined with listening to the radio, a CD or something online (Again, nothing involving psychology or problems). The labor will work off some stress and provide a sense of accomplishment. Whatever you listen to will keep your mind occupied. Both of these will help with your insomnia.

Now, you need to get a 3x5 card and write down your own personalized insomnia plan. Just make a list of items you'll use to help you to get to sleep—in the order that you will try them. You then use as many of these items as necessary.

If you later find that you still can't sleep, just get up and do another item listed in your Insomnia Plan.

Then, go back to sleep.

An example of an Insomnia Plan follows.

Insomnia Plan

• Exercise.
• Spiritual footholds (if applicable).
• Study 30 minutes.
• Prayer/Bible study/other study. {One hour}
• Work/Radio/CD etc.

Use Spiritual Foothold Checklist. {If needed.}

If your level of anxiety does not diminish after exercising—or it soon re-emerges—a spiritual foothold is in play.

If you find that you can't get your mind to focus on reading something or on prayer, a spiritual foothold is in play.

Refer to the series entitled When Satan Gets a Foothold in regard to how to deal with this circumstance.

Usually, only the first three or four items on the list will be needed before you start to feel tired and can try to go back to sleep.

This is the plan that I have used, successfully, for years. I only recently started using melatonin.

Getting back to sleep. Once you've completed a sufficient number of these items, go back to sleep doing one of the following:

• Listen to soft, relaxing music, or a lullaby. You may need an earbud if you don't sleep alone.
• Continuous prayer until you fall asleep. This prayer should emphasize giving thanks and praising God. Do not pray about your problems—you won't be able to fall asleep. You can use this time to pray for others.
• Listen to a Bible CD or an audio version of the Bible.

See what works best for you.

Other Information.

You will, at times, come under spiritual attacks at night. And it is not usually necessary to get up, at least not once you've become more experienced in using Scripture to counter these attacks.

Get up as soon as possible if you're feeling uncomfortable and can't get to sleep. Your Insomnia Plan will work much better if you don't delay getting up when this happens.

If you're completely relaxed and can't sleep, it's entirely OK to stay in bed and rest—as long as you can continue to avoid thinking about negatives.

I don't recommend using alcohol or sleep medications. You often become dependent on them. Sleep medications may pose serious risks.

If you have any concerns about your ability to do strenuous exercise, consult your doctor in advance. Also, have your doctor rule out Sleep Apnea and address other medical conditions that may be related to your insomnia.

So, these are my suggestions. They work well for me. And I'm confident they will work for you as well.

Notes: 1) When choosing a Bible narrator to listen to while you're falling asleep, it's important to choose one in which the narrator speaks in a way that is conducive to falling asleep. Look for descriptions like "voice only," "single voice narration" and "undramatized." I particularly like Charles Taylor and Alexander Scourby. 2) My favorite lullaby is Hidden In My Heart by Scripture Lullabies.

Also recommended:

• When Satan Gets a Foothold.
• Dealing With Worry.

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