Anxiety, Insomnia & Your Faith: What to Do When You Can’t Sleep | EP 151

If you’ve ever stared at the ceiling at 2 a.m. begging God for just a few hours of sleep, this conversation is for you. We’re joined by Dr. Benjamin Long, a pediatric sleep doctor by day and seminary student by night, who specializes in the integration of theology and sleep. He shares practical, science‑backed strategies plus a biblical perspective that helps you feel seen in the dark and supported in your sleepless nights.

Dr. Long walks us through what “normal” sleep looks like from newborns to teenagers, why some people fall asleep in seconds while their spouse hears every tiny noise, and how insomnia develops over time. He also breaks down his “sleepless night rules” from his new devotional‑style Sleep Habits Journal and shows how meeting God in the middle of the night can slowly transform both your habits and your heart.

Whether you’re a mama with a newborn, a parent of a night‑owl teen, or a woman walking through hormonal insomnia, you’ll walk away with validation, language for what you’re experiencing, and simple next steps to try tonight.

In this episode we talk about

• Why heavy sleepers and light sleepers always seem to marry each other (and what might actually be going on).
• What “sleep efficiency” is and why falling asleep the second your head hits the pillow isn’t always a good sign.
• How much sleep babies, kids, and teenagers typically need in a 24‑hour period.
• When sleep training can realistically start and why there’s no one‑size‑fits‑all method for every family.
• The 3P model of insomnia (predisposing, precipitating, and perpetuating factors) and what that means for moms and teens.
• How anxiety, environment, and family history can all contribute to sleep struggles.
• The connection between cognitive behavioral therapy, spiritual formation, and what you do during a sleepless night.
• Why getting out of bed after about 15 minutes awake can reset your brain and your body.
• How God meets you in the dark when you feel isolated, exhausted, and unseen.

Dr. Long’s “Sleepless Night Rules”

Dr. Long shares five simple “sleepless night rules” from his Sleep Habits Journal that you can start using right away:

1. Cease activities before bedtime and lie down once you feel sleepy.
2. Rise from bed if you cannot fall asleep.
3. Connect with God and wait to feel sleepy.
4. Lie down again and repeat rules two and three if you still can’t fall asleep.
5. Resist sleeping in and taking naps so you don’t make insomnia worse over time.

He explains how these steps are drawn from cognitive behavioral therapy for insomnia but also intentionally shaped by a Christian worldview, helping you practice self‑control, reset unhelpful patterns, and turn toward God instead of staying stuck in frustration.

Scripture & encouragement

Dr. Long reminds us that the sleepless night is often isolating, but it is not unseen. As a believer and physician, he points to the truth that God sees you in the dark, walks with you when you’re sleep‑deprived, and cares about both your mental health and spiritual formation. Each choice you make in those 2 a.m. hours is shaping the kind of person you’re becoming—and you don’t have to make those choices alone.

Connect with Dr. Benjamin Long

• https://thewholeheartedmd.com/
• The Whole Hearted MD Instagram
• Book: Sleep Habits Journal: Practices, Prayers, and Devotions to Ease Your Sleepless Nights

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