SLEEP AND RECOVERY

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9 September 2026

I am a person that deals with insomnia from time to time, so I've had to be intentional about developing a sleep routine that works for me.  It begins with disconneting from all sources of blue light rays an hour before bedtime.  Taking a warm shower to lower my body temperatiure, deep breathing and mindfulness.  This routine helps me to relax and calm racing thoughts. I will go futher into detail as to exaclty how I prepare for a restful ight of sleep at a later time.

3 September 2026

A Simple Routine That Changes Everything

Most people collapse into bed at night and hope for the best.

That is not a sleep routine.
That is exhaustion.

Real restful sleep does not just happen.
It is trained. It is prepared for. It is intentional.

Here is the simple routine that transformed my sleep during my recovery — and continues to protect my health every single night.

**90 MINUTES BEFORE BED**
- Stop eating
- Dim the lights in your home
- Put the phone down
- Begin slowing your body and mind intentionally

**60 MINUTES BEFORE BED**
- Gentle stretching — release the tension the day stored in your muscles
- Warm shower — naturally drops your core body temperature signaling your brain that sleep is coming
- Journal briefly — get everything out of your head and onto paper
- Prepare for tomorrow — clear the mental clutter so your mind has nothing left to chase at 2 AM

**30 MINUTES BEFORE BED**
- Open your Bible or an encouraging book
- Pray — release the day intentionally
- Deep breathing — inhale 4 counts, hold 4 counts, exhale 8 counts
- Speak this scripture out loud before closing your eyes:

"In peace I will lie down and sleep, for you alone Lord make me dwell in safety." — Psalm 4:8*

**YOUR SLEEP ENVIRONMENT**

- Room as dark as possible
- Temperature between 65-68 degrees
- No phone within reach
- One pillow — two pushes your head forward and disrupts your spine alignment

**WHY THIS WORKS**

Your body learns what you consistently teach it.

When you follow this routine every night your nervous system begins to recognize the pattern. The stretching signals rest is coming. The warm shower drops your temperature. The prayer releases anxiety. The scripture anchors your mind in peace.

Over time your body stops fighting sleep and starts expecting it.

That is sleep training.

And like any training — consistency produces results.

**WHAT CHANGED FOR ME**

When my sleep became consistent during my recovery everything else improved.

- My blood sugar stabilized.
- My anxiety decreased.
- My depression had less power over my mornings.
- My energy returned.
- My body healed more efficiently.

The same body. The same circumstances.

But with consistent restful sleep — a completely different life.

**START TONIGHT**

You do not have to implement everything at once.
Pick one thing from this list and do it tonight.

Put the phone down 30 minutes earlier.
Take a warm shower before bed.
Speak Psalm 4:8 before you close your eyes.

Just one thing.

Consistency builds the routine.
The routine trains the body.
The body finds rest.
The mind finds peace.

Your healing depends on rest.
And rest is closer than you think.

Coach Cornealous Tillman*
Founder, Let's Talk About The WHAT