10 ways for leaders to get adequate sleep

Charles Stone Jan. 27, 2020

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Sleep is an important priority, and a must on a leader’s to-do list. 

1. Get your thoughts out of your head and onto paper.

2. Decreased light at night.

3. Use ambient noise machines or smart phone apps.

4. Try to get at least 7-8 hours each night.

5. Don’t work in bed.

6. Don’t bring your iPad or smart phone to bed.

7. Stick with the same routine each night.

8. Don’t use caffeine more than six hours prior to bed. It has a half-life of three to five hours. The half-life is the time it takes for your body to eliminate half of the drug. The remaining caffeine can stay in your body eight to 14 hours longer.

9. Eat at least three hours before you go to bed.

10. Try to exercise a few hours before you go to bed to allow your heart rate and body temperature to fall back to normal. However, some people can exercise at night without affecting their sleep.

Photo source: istock 

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Charles Stone coaches and equips pastors and teams to effectively navigate the unique challenges ministry brings. By blending biblical principles with cutting-edge brain-based practices he helps them enhance their leadership abilities, elevate their preaching/ teaching skills, and prioritize self-care. A pastor for over 42 years, he has served as a lead pastor, associate pastor, and church planter. He published seven books, and over 300 of his articles have appeared on various Christian leadership websites. He holds four earned academic degrees, including a D.Min. and a Ph.D. Learn More »

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