Rested + Renewed: 10 Faith-Friendly Ways to Fall Asleep and Stay Asleep Naturally
Estimated Read Time: 5 minutes
Lately, I’ve been diving into research about sleep — not just how to fall asleep faster, but how to wake up truly restored body, mind and spirit. What I found is that restful sleep isn’t a luxury or a mystery — it’s a rhythm God designed for our renewal. When we learn to slow down and rest in Him, we wake up ready to live with more peace, focus, and joy.
Here are ten simple, faith-friendly ways to improve your sleep and start each day refreshed.
1. Create a Peaceful Evening Routine
Start preparing for sleep an hour before bed. Dim the lights, silence notifications, and turn down your bed early — so when you’re finally ready to rest, your space welcomes you.
“In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.” – Psalm 4:8
2. Turn Off Tech – Blue light is more harmful than you think
Screens emit blue light that signals your brain to stay awake. Put your phone away 30–60 minutes before bed. Instead, listen to soft worship music, read Scripture, or journal your prayers or thoughts about the day. There’s such a feeling of release we get when we put our thoughts on paper, it is a “letting go” that is freeing and uplifting; besides we honestly don’t need to be on our phones as much as we currently are. Give your mind the break it needs before bed and your body will thank you.
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3. Sip a Calming Herbal Tea
There’s just something about holding a hot cup of tea that makes me happy and feel better. It’s mug therapy lol! Herbal teas are a gentle, natural way to quiet your mind before bed. Below are two favorites I’ve been loving lately — both caffeine-free and full of healthy soothing botanicals. Psalm 104:14 “He causeth the grass to grow for the cattle, and herb for the service of man: that he may bring forth food out of the earth”
Traditional Medicinals is a quality brand that I trust. They offer:
Nighty Night Extra tea is a mix of valerian root, passionflower and lemon balm all scientifically studied to improve sleep.
Chamomile & Lavender tea will support relaxation. It truly calming in so many ways.
Zaran Saffron Tea helps you sleep longer allowing you to wake up more rested.
Any of these cozy blends should help relax your nervous system and calm your spirit before rest.
Steep 5–7 minutes, sip 30 minutes before bed.
Empowering Tip: Remember, rest isn’t lazy — it’s obedience. Let God renew what the day has taken.
4. Try Gentle Natural Supplements
If tea alone doesn’t do the trick, consider natural aids like magnesium glycinate, ashwagandha, valerian root, or melatonin. (always check with your doctor first). These help relax muscles, lower cortisol, and balance stress levels. Tip: If you have a hard time sleeping through the night and wake up and have trouble falling back to sleep you may want to take a small dose of melatonin, use the restroom and head directly back to bed. Melatonin is incredibly powerful anti-oxidant. This 2 minute read will have you thinking differently about how wonderful it is.
5. Keep Your Room Cool Yet Cozy
Studies show we sleep best in a cool, dark room. A simple fan, blackout curtains, or breathable bedding can make a huge difference. Some people like to fall asleep listening to the Bible, ocean or rain sounds, praise music etc. Find what works for you and stick with it.
6. Pray Before You Sleep
Take a few moments to talk with God. Thank Him for the day, release your worries, and ask Him for restful and restorative, peaceful sleep. Practicing a few moment of brief reflection along with reading a Bible verse can reset your heart and reminds you that you’re held in His care.
7. Stretch and Take Some Deep Breaths
Didn’t get to move your body as much as you wanted during the day? Try a few minutes of gentle stretching to release built-up tension in your neck, shoulders, and hips. Just 3–5 minutes can make a noticeable difference. Try slow neck rolls, hamstring stretches, or lying on the floor with your legs up the wall to calm your nervous system.
Deep breathing example:
Inhale for 4 seconds → hold for 2 → exhale for 6.
This slows your heart rate and signals your body that it’s safe to wind down. Pairing breathing with prayer (“Lord, calm my mind and settle my spirit”) can shift you into a peaceful mindset before sleep.
8. Limit Sugar and Caffeine After 3 p.m.
Even “small” afternoon treats — a sweet latte, a cookie, or that last cup of sweet tea — can keep your body wired long after bedtime. Caffeine has a 6–8 hour half-life, meaning it can still be active in your system at night. And sugar creates spikes and crashes that make your body restless.
9. Use Aromatherapy or Linen Spray
Scents like lavender, cedarwood, bergamot, and chamomile can naturally cue your brain to slow down. They activate the part of your nervous system responsible for rest and relaxation.
Ideas to try:
- Light a lavender or cedarwood candle during your evening routine.
- Diffuse calming essential oils while you read, journal, or prep for the next day.
This creates a “bedtime signal” your brain learns to recognize — helping you relax faster once you’re actually in bed.
10. Go to Bed Thankful, Not Tired Using Scripture to Reset Your Mind
Sometimes it’s not your body that keeps you awake — it’s your thoughts. Ending the day with gratitude and Scripture helps quiet mental noise and shifts your focus from stress to God’s steady presence.
Simple gratitude practice:
Write down three things from the day you’re thankful for — big or small. This anchors your mind in the Lord and His peace.
Scripture reset ideas:
- “He gives His beloved sleep.” — Psalm 127:2
- “In peace I will lie down and sleep, for You alone, Lord, make me dwell in safety.” — Psalm 4:8
- “Cast all your cares on Him…” — 1 Peter 5:7
Pray through one verse, breathe deeply, and release the day into God’s hands. You’ll fall asleep feeling lighter and more at peace.
Final Thoughts
Rest isn’t something we have to earn — it’s something we’re invited into. God designed our bodies to renew each night so we can rise strong, joyful, and confident in His purpose for us.
So tonight, brew your tea, turn down your sheets early, and let peace lead you into rest.
DISCLAIMER: I am not a medical professional, and the information shared in this post is for educational and inspirational purposes only. It reflects my personal research and experience. This content is not intended to diagnose, treat, cure, or prevent any medical condition. Always seek the advice of your physician or another qualified health provider regarding any questions you may have about your health, supplements, or medical conditions.
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