July-September
1. Don’t eat or drink too close to bedtime.
2. Make the room totally dark at bedtime—and try to avoid exposure to bright light during the last few hours before going to sleep.
3. Avoid scheduling intense, difficult homework just before bedtime—try to ease your way into rest.
4. Keep the temperature of your sleeping quarters comfortable—not too hot, and especially not too cold. Wearing socks to bed can be relaxing and it helps a lot of people rest better.
5. Try to have a reasonable bedtime at the same hour, every night of the week.
6. Avoid the radiation and stimulation of television or videos in the bedroom.
7. Reading in bed can be helpful before you go to sleep if it’s something spiritually comforting. And of course, pray before you go to sleep. Having a clean conscience before God is essential to real peace.
8. If you get insomnia in the middle of the night, don’t watch the clock and let it stress you. Worrying doesn’t help. Just take your burdens to the Lord in prayer and rest in His care.
9. Some physical exercise during the day is essential to a good night’s rest. “The sleep of a labouring man is sweet, whether he eat little or much” (Ecclesiastes 5:12).
10. Studies show that “morning lark” scholars (early risers) score higher in their exams than “night owls” (late-to-bed folks). Benjamin Franklin claimed that “early to bed and early to rise makes a man healthy, wealthy, and wise.” The Spirit of Prophecy confirms at least the healthy part to be true—which of course will promote the wealth and wisdom, too.
“The importance of regularity in the time for eating and sleeping should not be overlooked. Since the work of building up the body takes place during the hours of rest, it is essential, especially in youth, that sleep should be regular and abundant.
“In regulating the hours for sleep, there should be no haphazard work. Students should not form the habit of burning the midnight oil and taking the hours of the day for sleep. If they have been accustomed to doing this at home, they should correct the habit, going to bed at a seasonable hour. They will then rise in the morning refreshed for the duties of the day.”—Child Guidance, pp. 363, 364.
“Sleep is worth far more before than after midnight. Two hours’ good sleep before twelve o’clock is worth more than four hours after twelve o’clock.”—Manuscript Releases, vol. 7, p. 224.
“It is vain for you to rise up early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep” (Psalm 127:2).
Pleasant dreams!