How to build a healthy sleeping routine

Many people in the businesses of life tend to reject sleep, they see it as a leisure activity or hobby rather than a necessity. This mindset can not only be damaging to your sleep pattern but also your physical and mental wellbeing.

Sleep was created as a form of rest when David mentions it in the bible, it is associated with “sweetness” (Psalm 3:24) and “peace” (Psalm 4:8). Therefore, we know that sleep what God’s mechanism of humans receiving restoration and a reset. So why is sleep neglected now? What is actually considered a sufficient amount of sleep?

The correct amount of sleep

The table above details the average sleep categorised by age; this means at nighttime the average adult needs roughly 7-9 hours of sleep. If an adult sleeps for even 4-5 hours per day it can have measurable impacts on the brain and cognition, affecting things such as attention and reaction time, working memory and decision making, as well as learning and memory. Reaction time becomes slower, giving the illusion that one is “legally drunk”, decision making becomes more impulsive and the consolidation of memory is less effective. It also influences mental health, increasing anxiety and depression as well as making pre-existing conditions harder to manage. Not enough sleep also effects immune and cardiovascular health.

Getting too much sleep also has its negatives on the body, if the average adult sleeps for more than 9-10 hours and still wakes up tired it can and most times it is an indication of other healthcare conditions, being mental (depression) or even physical (deficiencies) such as iron or even vitamin d. It also increases the risk of cardiovascular disease, strokes, diabetes and cognitive decline. There it is important that we aim to get the correct amount of sleep, not too much of not too little. It is always important to bear in mind that it varies based on personal differences.

Sleep Routine

Did you know that whilst we have our skincare routine, we also have a sleep routine. This means the same way we put we wet our faces, then start with a cleanser, moving on to an exfoliator, toning pads, moisturizers the whole lot. Our sleep needs the same very steps.

The university of Southampton hospital, a trust in the NHS calls this our “sleep hygiene”, this means that there are healthy habits and patterns you can do throughout the day and at night to prepare you for the best night’s rest.

Here are their tips and tricks to preserving a good sleep hygiene:

1. Create a healthy resting environment – This means setting rhe optimum temperature, ensuring the room is dark and quiet.
2. Using your bed for sleep and intimacy- Avoid using your bed for eating, watching television, doing work or even reading. It should only be associated as a place for rest.
3. Avoid the use of electronics before bed- No phones, laptops, televisions, kindles, or radios before bed. As electronics can stimulate the brain way after use.
4. Limit or avoid taking naps during the day- Naps can make it more difficult for you to fall asleep, especially during the afternoon, evening. If you do take a nap, it should be limited no more than 30 minutes per day.
5. Eating a light meal before bed- Going to bed too full can cause the digestive system to work when it should be resting.

Sleep is not a luxury but a God-given necessity that preserves our physical health, mental wellbeing, and spiritual balance. As the Bible describes it, sweet and peaceful, sleep is designed to restore, reset, and renew us. When we neglect this gift, our day-to-day functioning suffers. Too little sleep impairs attention, slows reaction time, weakens memory, and heightens stress, anxiety, and emotional instability. Too much sleep, meanwhile, can signal deeper health concerns and contributes to long-term risks such as cardiovascular disease and cognitive decline.

By understanding the recommended hours of sleep for each age group and practising good sleep hygiene, such as maintaining a restful environment, limiting screen time, avoiding naps, and using the bed only for rest, we give our bodies the best chance to function as God intended. In short, the quality of your sleep directly shapes the quality of your days. Prioritising healthy sleep is not only a form of self-care but an essential part of nurturing your mind, body, and soul so you can live fully, think clearly, and thrive in every area of life.