Sleep anxiety. Have you ever experienced it? It can be stressful if you struggle getting to sleep or staying asleep . While we don’t always know what causes sleep problems, what we DO know: God loves us, cares for us, and wants us to rest.
With His help, we want to decrease our sleep anxiety by putting some practices into place that promote a more calm and quiet mind which can translate into better sleep. A key point in all of this is practice. In a previous post on Better Sleep, we used the metaphor of Jesus as the good shepherd to provide us ways for better sleep. In this post, we will discuss three practices and the only way they will prove helpful is continued practice.
Difficult sleep patterns develop over a period of time and it just takes time to begin to unwind these patterns and begin new ones. So be patient and kind to yourself.
Most importantly, trust the God is with you, that He has you, and He will keep you as you surrender your sleep to him.
Four Watches of the Night
As we review the practices in this blog, it is instructive to do so by discussing watches of the night. When we struggle with sleep, we tend to evaluate sleep troubles through the lens of anxiety and frustration. What if we take a different approach and reframe our view of sleep in the context of watches of the night?
Throughout history, different religions and civilizations have broken down segments of night. In the Old Testament times, the night was divided into three watches. In the New Testament, with Roman influence, four watches were observed. Before the days of electricity and 24-hour access to technology, it was fairly common for people to sleep in two phases. This bi-phasic sleep was not viewed with anxiety and in fact people found productive ways to take advantage of this framework. We can also see this in church history as prayers and religious practices were developed for different watches of the night.
Let’s review these four watches and then discuss some practices we can consider that would be helpful for our sleep. Jesus mentions four watches in the accompanying verses.
- First Watch (Evening) – 6:00 PM to 9:00 PM: This watch initiates the beginning of the night. It was intended for a time of settling down for the evening. The daily tasks were done and it was time to slow down.
When discussing being ready for when He would come again, Jesus mentions the four watches of the night:
35 Therefore stay awake—for you do not know when the master of the house will come, in the evening, or at midnight, or when the rooster crows, or in the morning— Mark 13:35
- Second Watch (Midnight) – 9:00 PM to 12:00AM: This is often the portion of the night where we get our deepest sleep. Jesus mentions being ready for His coming in Luke 12:38:
38 If he comes in the second watch, or in the third, and finds them awake, blessed are those servants! Luke 12:38
- Third Watch (Cockcrow) – 12:00 AM to 3:00 AM: This is the time of night when we tend to dream and wake up from dreams. It is possible that this is the watch of the night when Peter denied Jesus.
72 And immediately the rooster crowed a second time. And Peter remembered how Jesus had said to him, “Before the rooster crows twice, you will deny me three times.” And he broke down and wept. Mark 14:72
- Fourth Watch (Morning) – 3:00 AM – 6:00 AM: this watch marks the end of the night with the dawn soon to happen. It was during this watch that Jesus walked on water.
25 And in the fourth watch of the night he came to them, walking on the sea. Matthew 14:25
Sleep Anxiety: 3 Practices for the Night Watches
When you think about sleep anxiety, it is helpful to think about our sleep and how it corresponds to the different night watches. When we cannot fall asleep or we wake up and cannot get to sleep, we can try to view these as momentary watches where we can focus our heart, mind, and soul on Jesus. Below are some passages of scripture that can be helpful to meditate on or even put to memory as you find yourself awake during a watch in the night.
Ultimately, we are surrendering our sleep to God, trusting that He will guide and protect us as we sleep. It is too normal to fret and worry and do lots of things to try to get back to sleep. Maybe an approach to try is to work on releasing our whole self and our need for sleep to the One who knows us and created us.
Practice 1 – Evening: First Watch
During this wind down period of the day, read through these passages and let them encourage you. Begin to slow your mind down, make a conscious choice to let go of anything that is consuming your mind.
I will lie down and sleep In peace, for You alone, O Lord, make me to dwell in safety. Psalm 4:8
Trust in the Lord with all your heart and do not lean on your own understanding…
Keep sound wisdom and discretion, Then you will walk in your way securely and your foot would not stumble. When you lie down, you will not be afraid; when you lie down your sleep will be sweet. For the Lord will be your confidence and will keep your foot from being caught. Proverbs 3:5, 21-24
2 In vain you rise early and stay up late, toiling for food to eat— for he grants sleep to those he loves. Psalms 127:2
The following verse is helpful to encourage you to notice and lay down what is on your mind. As you lie down to sleep, do a search of your heart and mind and see what may be concerning or troubling you. Take them to God. Be honest with what you are finding and release them to Him.
4 Tremble and do not sin; when you are on your beds, search your hearts and be silent. Psalms 4:4
Practice 2 – During the Night: Second and Third Watches
These are the two watches that can be the most problematic. When we awaken during these watches, we can drive out fear and anxiety by focusing on these ways of praying. Find a verse that speaks to you, memorize it and then meditate on it slowly during the watch in which you are awake.
- Remember
6 On my bed I remember you; I think of you through the watches of the night. Psalms 63:6
55 In the night, LORD, I remember your name, that I may keep your law. Psalms 119:55
- Give Thanks
62 At midnight I rise to give you thanks for your righteous laws. Psalms 119:62
- Release to God
147 I rise before dawn and cry for help; I have put my hope in your word. Psalm 119:147
- Meditation
148 My eyes stay open through the watches of the night, that I may meditate on your promises. Psalms 119:148
Practice 3 – When you wake up (Fourth Watch)
No matter what kind of sleep you just experienced, close out the fourth watch with an affirmation that God has been with you and will sustain you through the day. Start your day on a positive note rather than letting a discouraging night of sleep take over your mindset.
5 I lie down and sleep; I wake again, because the LORD sustains me. Psalms 3:5
Both day and night belong to you. Psalms 74:16
27 Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. John 14:27
You keep him in perfect peace whose mind is stayed on you, because he trusts in you. Isaiah 26:3
22 The steadfast love of the LORD never ceases; his mercies never come to an end;
23 they are new every morning; great is your faithfulness. Lamentations 3:22-23
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