Sleep is one of the most important pillars of good health. While we sleep, we are recharged both mentally and physically. Our bodies become rejuvenated, allowing them to secrete an important growth hormone that signals the tissues and organs to enter a time of repair and rebuilding. During periods of sleep, toxins are also removed from our systems, and our minds are given a break from mental activity. This break allows our memory to be restored and helps us sort through and resolve emotional conflict through dreaming.

Although sleep is essential, we seem to be getting less of it these days. In 1910, the average adult slept about nine to ten hours a night. Now, however, the average American adult sleeps about seven hours a night. Individuals who suffer from chronic fatigue, fibromyalgia, rheumatoid arthritis, frequent colds or infections, depression, anxiety, or most any other chronic disease, usually need at least eight hours of sleep a night and would benefit even more from nine hours.

Of all the known sleep disorders, insomnia is the most common. Webster’s II New College Dictionary defines insomnia as a “chronic inability to sleep.” Over 50 percent of adults in the U.S. experience insomnia at least a few times every week. Researchers have found that about 41 percent of all insomnia is linked to stress or other emotional factors. Many people are suffering as a result of depression, anxiety, being overstressed, consuming too much caffeine, medication side effects, chronic pain, frequent urination, hot flashes, menstrual cramps, or heartburn to name a few.

I have found that one of the best ways to overcome insomnia is to plan a good sleep environment. In other words, create an atmosphere in your bedroom that is conducive to good sleep. For instance, keep the room dark, eliminating excess light from streetlights, night lights, and digital clocks. Your sleep should also be free from distracting noises such as sirens, horns, cars, and motorcycles. If the telephone is a problem, take it off the hook when you go to bed. And if for some reason you can’t control the noise, I suggest you get a machine or recording that reproduces sounds like ocean waves, waterfalls, babbling brooks, etc. These are very helpful in relaxing the mind and body.

Keeping the room at a comfortable temperature is also important. Find a good medium temperature that is not too hot, not too cold, and not too humid—maybe around 70 degrees. I would also encourage you to keep your bedroom free from clutter in order to avoid distractions that can lead to stress. For example, remove things such as fax machines, computers, and paperwork. Hearing the sound of a computer or fax machine can create feelings of anxiety and stress, which can easily lead to insomnia. To avoid this, use your bedroom strictly as a place to sleep.

Additionally, if you know you have trouble falling asleep, I would encourage you not to watch television in your bedroom. Removing the television from the room will lesson the likelihood of experiencing insomnia. And by all means avoid all action-packed movies, thrillers, and sporting events before bedtime. These types of shows tend to get the adrenaline flowing and only make the situation worse.

Furthermore, make sure you have a comfortable bed and pillow. Believe it or not, you and I will spend about one third of our lives in bed. That is why it is so important to invest in the best mattress and pillow you can afford. The mattress should be firm enough to support your body weight and keep your lower back and spine in alignment, but soft enough to enable you to sleep comfortably and soundly. Likewise, your pillow should not be too hard or too soft—it should have just enough stuffing in it to support both your head and your neck, keeping both in alignment with your spine.

And lastly, if you’re not sleepy, don’t go to bed. If it’s late and you are still not sleepy, try doing a relaxing activity such as taking a warm bath, doing some simple stretching, reading a novel, or reading the Bible. In Matthew 11:29 Jesus said, Take My yoke upon you and learn of Me, for I am gentle (meek) and humble (lowly) in heart, and you will find rest (relief and ease and refreshment and recreation and blessed quiet) for your souls. By abiding in the Vine, Who is Jesus, we can experience the rest that brings health, restores energy, and increases the overall quality of our lives.


Dr. Don Colbert, MD graduated from ORU Medical School in 1984. He then moved to Central Florida where he did his internship and residency at Florida Hospital. For over twenty years, Dr. Colbert has practiced medicine in Central Florida. He has been board certified in Family Practice since August 1987, and is also board certified in Anti-Aging Medicine. He can be reached at www.drcolbert.com.