On Those Sleepless Nights

Jena Muhr explores tips and tricks to help with getting a good night’s rest, especially during life’s stressful times. 

[AUTHOR'S NOTE: Please note this blog is not meant to diagnose, treat, or prevent sleep-related medical diagnosis. With good faith and a friendly heart, I offer tips that have helped me develop a positive sleep routine. I am not a sleep expert, and am only an expert on the best chocolate-chip cookies.]

Nights when I cannot sleep seem to come and go. Some seasons of life I sleep like a rock, and a bomb or crying child will not wake me. And then there are other seasons where the slightest change in breathing from my husband or my kids turning over down the hall will have me instantly awake and on high alert. In speaking to both my mom and mother-in-law, I learned that there have been changes in their sleeping as they have aged — and many of them do not sound all that appealing. But in the meantime, here are some things that I have done that have helped me when I struggle with sleep. 

Sleepy Hygiene 

I love this term; it sounds weird, and I like that about it. Nothing is foolproof, but these tips do help me. For me, this is remembering to do the things I know will help me sleep well. I find that spending time on my phone or watching TV immediately before sleep leads to not great sleep and needing a longer time to fall asleep. 

Before turning out the light, I enjoy reading and praying. I am a big fan of physical books; e-readers are not my personal cup of tea, but to each their own. Reading or praying for 10 to 20 minutes helps me to slow my brain down and provides an easy routine that I have been following for years. Often I pray quietly as I tuck myself into bed; I thank God for the day that is ending and ask Him to bless my family with a good night’s rest and a blessed day ahead.   

Bring in all your favorite pillows! Everyone is different, and I’ve gone through times when I sleep with one pillow or, as I’m currently pregnant, up to four pillows. This is not my husband’s favorite, but I’m comfortable and belly support is essential. 

Sleeping Well in a Stressful Season 

When feeling more stressed or overwhelmed than usual, I will make a list of all the things that I have going on, things I need to do, conversations to have with others, items for my grocery list, and any random thoughts that I don’t want to forget about before going to bed. I like to do this on a piece of paper which I can then add to during the night should I think of anything new without reaching for my phone. This helps me take all the thoughts I have floating around in my head and keep them in a place that I know I will not forget or lose. You can also take a picture of the list on your phone if you’re worried about losing the list.  

Then, I will fall asleep praying the Rosary or Chaplet of Divine Mercy. I have broken many beautiful rosaries with this practice but have found that a string-knot rosary holds up to the test well.  

Waking Up in the Night

If or when I wake up, I try to keep my thoughts calm, not thinking about anything besides the bathroom or the child who brought me out of my peaceful slumber. Waking up is part of life, and often going to the bathroom or tucking a child back in is not uncommon for most moms. I try not to look at the clock, and definitely don’t look at my phone, but rather will do things in the dark so I don’t further wake myself up. Then I go back to bed as soon as I can. We have nightlights at regular intervals in our home, and this has been a great thing for me moving around at odd hours.  

Remember that interruption in sleep is not the end of the world. Babies need to eat, kids have bad dreams, and husbands will change their breathing (or snore!) every once in a while. Putting additional stress and worry into sleep is not helpful, and talking about things with someone you trust can be helpful if this is an ongoing concern.  

A long time ago I read that resting, even when you cannot sleep, is the next best thing. On nights when I cannot sleep, I will remind myself of this, say a simple prayer and try to rest. Nothing in life is perfect or the same, but it can be made better by staying calm and resting in the Lord’s peace. 

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Copyright 2025 Jena Muhr
Images: Canva