The 7 Sleep Habits That Could Save Your Ministry (and Sanity)
You Can’t Run on Holy Spirit and Caffeine Alone: Why Pastors Must Optimize Their Sleep
Ever feel like you're one bad night’s sleep away from preaching a sermon titled, “Be Still and Know That I’m Going to Bed”?
If your week consists of wrestling biblical texts, pouring out your heart to your congregation, and tackling endless admin tasks — all on a foggy brain and a double-shot espresso — I’ve got news: It’s not just the busyness. It’s your sleep.
Pastors often pride themselves on burning the candle at both ends.
We think we’re superheroes powered by divine inspiration and sheer grit.
But let's get real: your productivity, energy, and even your health are suffering if you're skimping on sleep.
And no, “I’ll sleep when I’m dead” is not a verse in the Bible.
Here’s why optimizing your sleep is non-negotiable — and how to do it without waking up feeling like you’ve wrestled Jacob’s angel all night.
The Case for Sleep: Your Ministry Needs It
- Brain Fog Isn’t a Spiritual Gift
Sleep is when your brain clears out toxins, consolidates memories, and sharpens cognitive function. Miss it, and you’re essentially trying to do creative thinking with a half-charged iPhone battery. You’ll get through some of the work, but things will glitch. - Mood and Patience? Directly Tied to Sleep
Ever snap at someone over a lukewarm coffee? Sleep deprivation messes with your mood and patience. A well-rested pastor is a kinder, more compassionate pastor. He'll tend to act like Jesus more often. - Your "Earth Suit" Can’t Run on Empty
Poor sleep increases cortisol, disrupts hormones, and can lead to weight gain, high blood pressure, and burnout. You’re called to run the race — but not with a body breaking down like a 2002 Ford Taurus.
Hey... you and I can't spiritualize away these realities.
We're stuck in this earth suit, like it or not, and it needs certain things to function at its best.
7 Ways to Optimize Your Sleep (So You Can Minister Like Ya Mean It)
These are suggested based on my personal experience. What do I do to optimize my sleep? Here you go:
1 - Invest in a Silk Eye Mask
I sleep in one of these bad boys every single night.
Darkness signals your brain to produce melatonin.
A silk eye mask blocks out light and feels like a tiny luxury. Plus, you’ll look like a suave secret agent when you put it on. Win-win.
2 - Get a Sound Machine (a.k.a. Your Sleep DJ)
Whether it’s white noise, rain, or the hum of a distant fan, consistent background noise drowns out random interruptions (like your neighbor’s dog who moonlights as a soprano).
For the last 27 years, I've used one of the Dohm Classic Models because it's an actual fan inside a bowl. (No annoying looping!) When I travel, I use an app.
3 - Melatonin: The Sleep Supplement for the Modern Minister
Melatonin helps your body know it’s time to wind down.
A small dose (3mg) 30 minutes before bed can work wonders. Slow release is best.
Note: Start with a lesser dose if you feel groggy the next morning. You’re optimizing sleep, not auditioning for Sleeping Beauty.
4 - Screen Time? Kill It 1 Hour Before Bed
Blue light from phones and tablets suppresses melatonin.
Swap Instagram scrolling for a book, prayer, or some quiet reflection.
Your sleep (and your sermons) will thank you.
Personally, if I have to break this rule, I'll throw on these amber blue blockers.
5 - Your Bedroom Is Not an Office
Stop answering emails or working on sermon outlines in bed.
Your brain needs to associate your bed with sleep, not stress.
Leave the grind at the desk.
6 - Keep It Cool — Literally
Your body sleeps best in a cooler room (think 65°F-67°F range).
If your bedroom feels like a furnace, your sleep quality plummets.
Cool down, and let the rest come naturally. Adjust covers to comfort, but don't change that temp.
7 - Stick to a Schedule (Even on Weekends)
Go to bed and wake up at the same time every day.
Yes, even on your odd day off.
Consistency is key to optimizing your sleep cycle.
And here is a BONUS TIP for 25% of my readers, if national averages hold true...
8 - Get and Actually Use a CPAP If You Have Apnea (Bonus Tip)
If you’ve been diagnosed with sleep apnea (or suspect you have it), don’t ignore it.
Untreated sleep apnea increases your risk of heart disease and stroke, lowers testosterone and causes erectile dysfunction, and leads to cognitive decline and brain fog.
Basically, it turns you into a tired, confused, and less manly version of yourself.
That used to be my story...
Now, me and my CPAP are livin' the dream (no pun intended).
A CPAP machine keeps your airway open and helps you get the deep, restorative sleep you need.
Yes, it might not feel glamorous.
Yes, it takes getting used to.
But using it consistently could be the difference between a horse-and-buggy (with a sick horse) and a Formula 1 race car.
Bottom Line: Sleep Isn’t Lazy — It’s Strategic
Think of sleep as your divine reset button. (Even Jesus used it.)
Optimizing it isn’t slothful; it’s essential.
You can’t pour into others if you’re running on fumes.
Prioritize sleep, and you’ll show up sharper, healthier, and more effective in your calling.
Because remember:
In the Bible, when we do catch Jesus sleeping, it's at night, in the dark, cool belly of a boat, with the sound of ocean waves in the background.
His sleep was so good, even a storm couldn't wake him up.
I wonder if he was wearing an eye mask?
So, Pastor, get sleep right, and you too can handle your ministry better... and maybe the occasional storm better, too.
BEST LINKS
💪 Health & Vitality
- Christmastime Tip: How to Debloat After Overeating, According to Experts (PopSugar)
- Why the Holiday Season Is the Perfect Time to Reclaim Your Brain With a Digital Detox (INC)
- One Small Thing You Can Do for Healthier Food and Exercise Over Holiday Travel (CNN)
📈 Productivity
- "I Unplugged for 24 Hours and My Focus Improved 26% (Here’s What Happened)" (Journee Mondiale)
- Can’t Focus? These 10 Easy Mental Hacks Can Quickly Reset Your Brain at Work (StudyFinds)
👀 ICYMI
Scott N Smith
