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5 Habits to Hone for Relaxing Rest and Satisfying Sleep

Do you struggle to sleep at night? Maybe you have difficulty falling asleep or even full-blown insomnia. My issue is that I often wake up in the middle of the night and struggle to fall back to sleep. There could be a million reasons why relaxing rest eludes us and an equal number of suggestions for resolution. Today, I want to share 5 habits I have been working to hone, which seem to be making a difference for me.

I am going to add the caveat right here that I am a Christian. I believe that Jesus died for my sins and that when I accepted Him as my Savior, He gave me His Holy Spirit to dwell inside me. Read more on that here. I genuinely do not believe satisfying sleep is a reasonable expectation outside of the peace that comes from knowing God.

But even with the assurance that He has the chaos under control and cradles me in the palm of His hand, I sometimes find myself awake when I want to be asleep. As I’ve prayed for the wisdom to address it, I’ve adopted five habits which have been highly effective for me. I’m sharing them in hopes they might resonate with you as well.

5 Habits to Hone for Relaxing Rest and Satisfying Sleep

Tune out

Life is hectic! My brain doesn’t have time to take a break. Or so it likes to think. (Pun intended.) After all, if I stopped controlling things, it would all come crashing down, right? Not even close to right! In fact, if I don’t stop trying to control things, and let my mind rest, I’m much more likely to make mistakes and missteps that will cause everything to come crashing down.

So, I need to tune out. Shut down. Let go. I do this nightly by watching a Hallmark movie or something equivalent. There is science to show that the brain slows significantly when we watch TV, and I am pretty sure a Hallmark movie requires the least mindfulness of anything out there. It is completely predictable with idyllic settings and… I’m getting sleepy just talking about it.

Some people tell me to pray before bed – to give it all to Jesus and walk away. I would never tell anyone not to pray. I know this is a tried-and-true method for many. It does not work for me because praying engages my mind and my emotions. I have to say my ‘bedtime prayers’ before I tune out. My goal is to not be thinking about anything important when my head hits the pillow.

Exercise

I toyed with the order in which I wanted to present these 5 habits to you. I obviously did not choose to put them in chronological order. But stay with me as I work a bit backwards here.

My biggest hurdle is getting my mind to rest. When I have tuned out and my head has hit the pillow, it needs to have a few things neatly wrapped and tucked away. One of those things is the knowledge that my body is tired.

I sit quite a bit at work and writing does not get me moving either. I need to be intentional about exercise. This is a habit I must commit to accomplish early in the day. I’ve mentioned that I’m a distance walker and that I’ve curiously started running again.

If I am physically tired, my mind will be at ease about my body’s cooperation to sleep. It is always worth it – not just for sleep but for overall health as well.

Food

This one has taken some experimentation. I have discovered that carbohydrates at night do not agree with me. They make me feel bloated and uncomfortable and are not conducive to a good night’s sleep. I have basically cut out all carbs, even healthy ones, after 4pm. I have also lightened up on my protein in the evening. Don’t worry – I eat plenty of both, earlier in the day.

Kale salad: 5 Habits to Hone for Relaxing Rest and Satisfying Sleep
Kale salad, a frequent dinner menu item.

Dinner for me is comprised of mostly vegetables and healthy fats. I eat early so I can go to bed early because I get up early. Eating foods which agree with my digestive system, and timing it so those processes have time to work before I lay down, has been game-changing for me.

This may seem obvious, but I stopped consuming caffeine late in the day. I used to feel immune to the caffeine because I could drink a cup and still fall asleep. But I do think it hampered my ability to fall back to sleep if I awoke in the middle of the night. And any beverage consumed late increases the chances of needing to get up in the middle of the night. I’m better off without it.

Conscience

Ah this! When I have tuned out, worked out, and cut out, but still wake up at 2am unable to go back to sleep, it can be due to a guilty conscience. Sometimes it is legit and other times it is not. I have tried to just ignore it and go back to sleep but it doesn’t work. My only way around the obstacle of my conscience is to engage.

Fox with ears alert: 5 Habits to Hone for Relaxing Rest and Satisfying Sleep
Photo by Petr Ganaj on Pexels.com
When God speaks, even in the middle of the night, I want to listen.

It seems counterintuitive to purposely start my mind thinking, but remember, the one most important ingredient for relaxing rest and satisfying sleep. There is no peace in a guilty conscience. If the conviction I feel is legitimate, I need to confess it to God and repent. I need to receive His forgiveness and resolve to make it right with anyone to whom I may owe restitution. Then, my peace returns. When I feel that harmony with God, I can sleep again.

If the shame I feel is not legit, I need to preach truth to myself and let it go. A good dose of truth brings a rush of peace.

“Grace, mercy and peace from God the Father and from Jesus Christ, the Father’s Son, will be with us in truth and love.”

2 John 2:3

Pray

I know some of you are wondering why a Christian would leave prayer for the last bullet point. Is prayer a last resort for me? NOT AT ALL! I rely on constant communication with God to guide my steps and steer my decisions.

Prayer gets its own section because there are still times, when I’ve done everything I’ve learned to do for relaxing rest and satisfying sleep, but I still wake up.

Alarm clock: 5 Habits to Hone for Relaxing Rest and Satisfying Sleep
Photo by Pixabay on Pexels.com
Sometimes I’m supposed to be awake at 2am.

In these instances, I know God has purposed that I should be awake to pray. I have a list of people who get prayed for every time I am awake in the middle of the night. Maybe one of them is in trouble and I have been awakened specifically because I will pray for them. Prayer releases the power of Heaven and if sacrificing a few minutes of sleep will send that assistance to a loved one who needs it, I’m in!

If I go through my usual list of people and I’m still awake, I start praying for anyone else whose name or face pops into my head. Eventually, I figure I’ve covered everyone for whom I was tasked to pray, because I fall back to sleep.

Even if I’m wrong – if nobody needed my prayers at 2am, my efforts have covered them with God’s presence and that can never be a bad thing. But I honestly believe it is a ministry. The Holy Spirit knows I am available and willing to serve in this capacity in the middle of the night.

Ironically, my habit of intentionally clearing my mind so I can fall asleep and stay asleep makes me a ripe prayer warrior to call upon in the wee hours. And there is a reward. The sleep that comes after being awoken for this purpose and fulfilling it, is the most satisfying of all sleeps!

Kitten asleep: 5 Habits to Hone for Relaxing Rest and Satisfying Sleep
Photo by Pixabay on Pexels.com
Sleep induced by prayer for others is oh-so sweet!

Well, there they are. Those are the 5 habits to hone for relaxing rest and satisfying sleep. At least, they are the tricks that have been the most beneficial for me lately. There are others, and if you’d like me to post about them, let me know.

I’m curious to hear your thoughts. Do you have trouble sleeping? Is it a struggle to fall asleep, stay asleep or both? Have you found any helpful hints that you’d be willing to share? Do any of mine ring true for you?

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How an Outrageous Act of Kindness Led to This Magnificent Muffin Recipe!

The house was gorgeous! It sat on a corner lot and had tons of natural light. There were huge bay windows and extra-large sliding glass doors. Each room had several windows, and the cross breezes were heavenly. It was more than my husband and I had imagined when we decided to move with 5 small children between the ages of 1 and 8. We moved in, all giddy-like and wonder-eyed.

And then night fell. None of those incredible windows had any blinds or window coverings. We felt like fish in a very clear fishbowl, visible to everyone. And we didn’t know what to do. My husband’s aunty came to our rescue with an outrageous act of kindness. I had no way to repay her, but to feed her. The following is the story that led to this magnificent muffin recipe.

Plate of muffins next to a Bible: How to Repay an Outrageous Act of Kindness - Feel Free to Start with These Muffins!
Photo by Priscilla Du Preez on Unsplash
Bible study and magnificent muffins? Yes please!

Aunt Jenny lived an airplane ride away. But she is a talented seamstress, and when she heard about our dilemma, she came. She stayed in our guestroom for weeks. She advised us and gave us style options. Whatever we could want, she could create. She took me to the fabric store and was extremely patient while I perused, touched and envisioned each pattern. She helped me to calculate and stay within budget.

She was a Godsend! Aunt Jenny made a total of 3 trips to help us. That was three round-trip flights just to come sew all day, every day. If she took a break, it was to accompany me to the fabric or hardware stores.

She crafted curtains for all our windows and even created sheer drape panels to hang from my girls’ three canopy beds. She made custom window seat cushions and throw pillows to match for each couch and bed. She didn’t stop until there was nothing more we could think to sew.

I tried to repay her with treats whenever possible. I noticed how much she enjoyed the bran muffins at Starbucks. One day, while she was busy sewing, I busied myself where I had a bit of creative talent – in the kitchen. I recreated the Starbucks muffins and received Aunt Jenny’s heartfelt stamp of approval.

I made other meals and goodies to spoil Aunt Jenny, but I think these muffins were her favorite. I made them by the dozens, and we ate them for more than just breakfast. In fact, even after her outrageous act of kindness was complete, she said she’d do it all again for these magnificent muffins!

Muffin with wheat on a fall table: How to Repay an Outrageous Act of Kindness - Feel Free to Start with These Muffins!
Photo by Priscilla Du Preez on Unsplash
Magnificent muffins make good use of Autumn’s outrageous and bountiful flavors

If you enjoy the satisfying textures of wheat and bran, the soothing spiciness of cinnamon, and the hearty sweetness of pineapple, raisins and carrots, this recipe is for you! I think they are best in the fall, warm from the oven. But truth be told, they are a wonderful treat any month of the year. And they smell absolutely heavenly as they bake!

Mamalava’s Magnificent Muffins

Servings: 24 – Prep time, 1 hour and 10 minutes – Oven temp. 400 degrees

Ingredients:

  • 1and 1/2 cups Raisin Bran cereal
    (or 1 and 1/4 cups bran flakes and 1/4 cup raisins)
  • 1 cup milk
  • 4 large eggs
  • 1 and 1/2 cups vegetable (or preferred) oil
  • 2 cups sugar
  • 2 teaspoons baking soda
  • 1 cup whole wheat flour
  • 1 cup white flour
  • 1 teaspoon salt
  • 2 teaspoons cinnamon
  • 1 pound carrots, grated
  • 2/3 cup pineapple (chopped, drained and patted dry)
  • 2/3 cup walnuts or pecans (optional)

Instructions:

1. Heat oven to 400 degrees.
2. Stir together flours, baking soda, cinnamon and salt. Set aside.
3. In a large mixing bowl, combine raisin bran, milk, and carrots. Let stand about 3 minutes or until cereal softens.
4. Add eggs and oil and mix well.
5. Add flour mixture to wet mixture, stirring only until combined.
6. Stir in pineapple, and nuts if desired.
7. Portion batter evenly into 2 and 1/2 inch muffin cups. (Can use silicone cups or tins coated with cooking spray or lined with paper.)
8. Bake for 20 minutes or until golden brown.
9. Serve warm!
I prefer to eat these just as they are. They are also amazing sliced and spread with butter and honey, or cream cheese, peanut butter – however you like!

Notes:

1. If you would rather make a cake or loaf shape instead of muffins, decrease the oven temperature to 350 degrees. Exact baking time will vary according to size of pan. Cakes will need to cool for about 45 minutes and loaves for approximately an hour before slicing.
2. You can change the pineapple or raisins for blueberries, cranberries or other fruit of your liking. This recipe was to mimic the muffins Starbucks was offering at the time, but it is customizable to suit your tastes.
3. I imagine you can swap the sugar and flours for alternatives too, but I’m not an expert at those conversions.
4. If you like seeds, they can be sprinkled on top of each muffin just before baking. Sunflower or pumpkin seeds are my most frequent choices. I’ve also been known to sprinkle these muffins with a pinch of raw sugar crystals for sparkle and crunch.
5. This batter can be made ahead and stored in an airtight container in the fridge for up to a week. I like to double (or triple) the recipe in advance and quickly bake fresh batches just before serving. If you’re baking cold batter, add 2-5 minutes to the baking time.


Is there anyone you’d like to thank? Do you know someone who would benefit from an act of kindness? Is there someone you’d like to spoil? Maybe it’s you! This recipe is well worth your consideration. A basket of magnificent muffins is sweet to the taste, the appetite, and the heart.

Make gifts meaningful by putting the time in creating them, whether baking and cooking, or in making arts and craft. It will all have more meaning for the giver and receiver.

Lidia Bastianich

“Whatever you do, work at it with all your heart, as working for the Lord… since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.”

Colossians 3:23a, 24