How to Sleep like Joseph
According to 1 Kings, God speaks not in the wind, the earthquake, or the fire but rather in the silence (9:11-13). This is precisely where God meets man: in the silence of the night. It is His modus operandi, so clearly evident in the Incarnation.
Sleep is a language of silence. It is a sacred and necessary retreat from the constant chatter and demands of daily life where we can encounter the peace of our Lord.
It was a vital aspect of St. Joseph’s mission. Without this deep, restorative sleep, he would not have been so in tune with God’s voice. It was especially in this silence that he grew in discernment and the strength to fulfill the Father’s will.
Running counter with the modern view of sleep—that it is an activity for the lazy and the weak— Scripture describes sleep as sweet (Proverbs 3:24, Ecclesiastes 5:12) and something reserved for those whom God loves (Psalm 127:2). Like Joseph, sleep is a crucial co-factor in our mission: becoming leaven for the world. Looking to Joseph as a model, we’ll unearth 3 tips to sleep like him so that we can become leavened men of the same virtue and strength, ready to follow our Lord wherever He might call.
Tip #1 - Limit exposure to artificial light.
Artificial blue light is very prominent in things like LED bulbs and digital screens. Blue light suppresses melatonin (a hormone that tells the body to sleep) and triggers the release of cortisol (a hormone that tells the body to stay alert), causing a state of restlessness. Historically, the setting sun would be the universal sign to wind down. The warm, red light of a sunset and the arrival of night would prime the body for sleep, keeping those key hormones in a proper order. However, in modern times, due to artificial blue light exposure that mimics the sun and even flickers at a rate the naked eye cannot pick up (hint: take a video of an LED light and see for yourself), our brains are perpetually switched on, wreaking consistent havoc on both quantity and quality of our sleep.
Instead of flipping on the light switch, opt for a candle or a red light bulb to protect those natural rhythms.
Tip #2 - Avoid Caffeine after noon.
It is a total hoax to say that there are those who are sensitive to caffeine and others who have complete immunity. Now, it may be true that some people can process caffeine more effectively than others, but no matter who you are, caffeine disrupts sleep.
The build-up of a chemical called adenosine causes pressure in the brain, like a tub which fills up to the brim with water, resulting in that deep wave of tiredness we all experience.
This is normal, as it should act like a sleep timer, sounding its alarm in the evening to signal the rest of the body that it’s time to hit the hay and drain the tub. When caffeine enters the bloodstream, whether it be morning, midday, or midnight, the drowsiness magically disappears. This is not because caffeine stops the accumulation of adenosine. Instead, it masks its receptors in our body, leading to the inevitable crash when the receptors regain sensation. The effects of caffeine wear off in 5-6 hours. This, however, is just the half-life. Caffeine can remain in the system for up to 12 hours, causing major sleep impairment way past any normal bed time.
Instead of turning to caffeine around 2 pm as the daily crutch, try drinking water with electrolytes, eating some highly nutrient-dense, sustaining foods, like ground beef or eggs, or moving under the sun to naturally boost your energy. These things act like a caffeine rush without the crash and hormonal rollercoaster.
And if you are getting tired at 2 pm, that could be signifying a much deeper need to pay back a sleep debt you owe to your body. Until you pull the drain of that adenosine tub, you will constantly be shoveling water to no avail.
Tip #3 - Perform an examination of conscience.
We don’t sleep well when distractions eat at us, especially those distractions of the soul. Sins pester, like mosquitoes. Until you put an end to the source of their reproduction—usually some stagnant water (i.e. a lack of spiritual activity and movement of God’s love)—they will continue to proliferate and bite. Performing an examination of conscience ensures that we get to the root, which is a key principle of Leaven. Not only does it prepare the soul well for a happy death, like St. Joseph, it primes the body for sleep, removing it from the anxiety and noise of the day.
A Prayer to Sleeping Saint Joseph
O Saint Joseph, you are a man greatly favored by the Most High. The angel of the Lord appeared to you in dreams, while you slept, to warn you and guide you as you cared for the Holy Family. You were both silent and strong, a loyal and courageous protector. Dear Saint Joseph, as you rest in the Lord, confident of His absolute power and goodness, look upon me. Please take my need into your heart, dream of it, and present it to your Son (Mention your request). Help me then, good Saint Joseph, to hear the voice of God, to arise, and act with love. I praise and thank God with joy. Saint Joseph, I love you. Amen.
