By Nancy Virden (c)2026 AlwaysTheFight.com

I had never heard of sleep hygiene until a therapist explained. It is not about being clean (although that helps); sleep hygiene is about following certain rules that enhance the possibilities for a deep night’s sleep.

Here are those rules:

• Keep it dark. We make melatonin in dim light.
• Avoid screens within an hour of sleep.
• Stay tired. Avoid waking yourself up by beginning a new activity.
• Avoid the news.
• Avoid email, especially if it can come from work or be about stressful circumstances.
• Use relaxing sounds such as soft jazz or white noise.
• Make a to-do list for the next day.
• Review what you accomplished that day, no matter how small.
• Do calming or relaxing activities an hour before bedtime.
• Avoid caffeine 6 hours before bed.
• Exercise no later than 2-3 hours before bed.
• Limit naps to 20 minutes before 2 pm.
• Set a consistent alarm within 1-2 hours each day for waking time, and get up.

As a follower of Jesus, I can attest that prayer can help you sleep well. Giving our concerns to God, as well as the quiet presence of God during prayer and worship, can put us to sleep in peace.

-COMMENTS WELCOME

Today’s Helpful Word

Isaiah 26: 3-4

You will keep in perfect peace
    all who trust in you,
    all whose thoughts are fixed on you!
 Trust in the Lord always,
    for the Lord God is the eternal Rock.

If you are feeling suicidal or concerned about someone who is, in the U.S., call 988, the National Suicide Prevention Lifeline. For a list of international suicide hotlines, go here.

If you are suicidal with a plan, immediately call 911 in the U.S. or go to your nearest emergency room; in the EU, call 112. (For other international emergency numbers, go here.) Hope and help are yours!

Always the Fight Ministries (ATFM) has been displaying compassion for those fighting mental illness, addiction, or abuse since 2012. Nancy is the founder and voice of ATFM and openly shares her emotional resurrection from despair. 

NOTE: Nancy is not a doctor or a mental health professional and speaks only from personal experience and observations. This website is not intended to substitute for professional mental or behavioral health care.

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