Physical Wellness
As a leader, your physical well-being directly impacts your ability to inspire, make decisions, and lead effectively. When you prioritize your health, you set an example for others and create a culture that values well-being. Physical well-being encompasses many facets of life; however, in this article, we will focus on obtaining quality sleep. (To review the previous article of this life balance journey click here.)
Quality sleep is essential for effective Christian leadership and sound decision-making. Leaders can think clearly, assess situations accurately, and respond to challenges when well-rested. Sleep is critical for brain function, particularly in memory, problem-solving, and critical thinking. During sleep, the brain consolidates information, strengthens neural connections, and processes complex data. This helps leaders make well-informed decisions based on clear reasoning rather than impulsive reactions.
Sleep also improves our focus and attention as Christian leaders. A lack of sleep leads to decreased concentration and cognitive overload, which makes it harder to stay focused on tasks. Well-rested leaders can process information more efficiently, filter out distractions, and prioritize tasks effectively.
Lastly, sleep reduces emotional reactivity due to its significant role in emotional regulation. When sleep-deprived, individuals are more prone to stress, frustration, and impulsive behavior. A well-rested leader is better equipped to manage emotions, remain calm under pressure, and make rational, level-headed decisions.
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Practices for Physical Wellness
We know the benefits of sleep and recognize the improvement it can have on our leadership. However, many of us still struggle to obtain 7-9 hours of quality rest each night. The answer to this common problem is to set healthy boundaries around our sleep.
Research has discovered a simple time boundary we can all utilize to improve our sleep quality; it is called the 10-3-2-1 rule. As Christian leaders, we need to stop consuming caffeine 10 hours before our set bedtime. This will allow our brains to have a natural adenosine build-up and naturally fall asleep at night. Then, our last food consumption needs to be 3 hours before bed so our body can use that time to digest our food before we go to sleep. Around 2 hours before we go to bed, we need to stop working, both physically and mentally. Physical and mental rest from work will help us fall asleep and receive higher-quality sleep. Lastly, about 1 hour before bedtime, we must stop using screens. I know this last one is difficult with the number of screens we have in our homes. However, the blue light emitted from our laptops, televisions, phones, etc, negatively impacts our sleep-wake cycle.
Take the time to recognize which of these time boundaries is the easiest for you to implement first and begin with it. As you master one, then start the next one and eventually, you will notice an improvement in your sleep quality. Then, as your sleep improves, you will notice other improvements in your leadership skills.
Resources for Physical Wellness:
If you want to read more about physical well-being, check out this book about improving performance or this article about setting healthy boundaries.
To continue this journey on achieving life balance in your Christian leadership, click here for the next article.
