The most successful people find ways to relax and relieve stress before they go to sleep.
It allows them to release stress, fall asleep faster, and sleep soundly so they are ready for the next day.
Bedtime routines are key to getting a good night’s sleep and a more productive day.
The last thing you do before bed has a huge impact on your mood and energy level the next day, as it often determines how well and how much you sleep.
But it can be hard to fall asleep if you’re stressed, which is especially true now, as many people struggle to deal with the turmoil of everyday events.
There are some strategies you can follow to help yourself unwind before bed. Good bedtime routines are key to successful people, who rely on getting enough sleep to help them through their workdays.
These are bedtime rituals from business tycoons like Sheryl Sandberg and Bill Gates, and here are 13 of the most effective.
1- They Read
Experts agree that reading is the last thing most successful people do before bed – Bill Gates is known to read for at least half an hour before bed.
Michael Kerr, an international business speaker and author of You Can’t Be Serious!, says he knows many business leaders who take bedtime reading and go for scheduling it as a “non-negotiable component” of their calendar.
“This time doesn’t have to be for business or inspirational reading. Many successful people find value in being surfers of information from a variety of sources, believing it helps nurture greater creativity and passion in their lives.”
2- They Are Completely Disconnected from the Electronic Devices
The blue light from your phone mimics the brightness of the sun, telling your brain to stop producing melatonin, a key hormone that regulates your circadian rhythm and tells your body when it’s time to wake up and when it’s time to sleep. In the eye and depression.
Michael Woodward, organizational psychologist and author of “The YOU Plan,” agrees, “The last thing you need is to lie in bed thinking about an email you just read from that spirited boss who spends all his hours during the day nonstop.” .
Give yourself at least half an hour between the time you read the last email and the time you go to bed.
3- They Stop Working
Really successful people do anything but work right before bed, they don’t anxiously check their email, and they try not to dwell on work-related issues.
Studies have found that if you associate your bedtime with work, it will be much more difficult to relax, so it is essential that you keep your bedtime away from the noise of work.
Taking a break from work is important once you get home, and especially right before bed, it’s a good idea to let your mind recharge, and spend some time doing something you enjoy and feel ready to tackle the next day.
Overwork at work can hamper your productivity by easily causing you to get angry or stressed.
Taking some time after work away from your job will increase your productivity the next day. You will feel refreshed and ready to take on the day’s tasks.
4- They Make a To-Do List
Clearing the mind for a good night’s sleep is critical to many successful people.
They often take this time to write a list of any uncovered items to deal with the next day, and those thoughts don’t end up distracting their free time before bed.
For example, write down three things you want to achieve the next day.
5- They Spend Time with Family
It’s important to take the time to chat with your partner, talk to or play with your children.
This is a common practice among highly successful people, and it’s a great way to connect.
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6- They Go for an Evening Walk
Joel Gascoigne, co-founder and CEO of Buffer, takes a 20-minute walk every evening before bed, writing in a blog post: “This is a downtime, and allows me to take stock of the day’s work, reflect on the bigger challenges, gradually stop thinking about work, and reach a state of fatigue.”.
While it’s a common belief that exercising before bed can inhibit sleep, the National Sleep Foundation has found that exercising whenever you can, even at night, helps you sleep better, and several studies have also found that walking reduces stress and anxiety.
7- They Think About the Good Things of the Day
Many successful people use their time right before bed to think or write down three things they appreciate that happened that day.
“It is also a reminder of the progress they made that day in any aspect of their lives, which in turn is a key way to stay motivated, especially when going through a difficult period.
It’s easy to fall into the trap of thinking about negative situations from the day you wish you’d handled them differently.
No matter how bad the day was, successful people usually manage to avoid the pessimistic spiral of negative self-talk because they know it will only lead to more stress.
Benjamin Franklin constantly asked himself every night: “What good did you do today?”
8- They Imagine the Success of Tomorrow
Many successful people take a few minutes before bed to visualize a positive outcome for the projects they are working on.
For some, this is not a task or an exercise; It was a talent of powerful precision skills that they were naturally accustomed to.
9- They Meditate
Many successful people use the 10 minutes before bed to meditate. It’s a great way to calm your body and calm your mind.
10- They Plan to Sleep
Much has been written about the risks faced by people with chronic sleep deficits, so one of the habits many highly successful people do that they simply do is getting enough sleep as a priority – which can be a challenge for workaholics or entrepreneurs.
One way to do this is to go to bed at a specific time each evening, which is a key habit all sleep experts recommend to help ensure a healthy night’s sleep.
And you should plan when to get up too, and no matter how many hours you need to sleep, consider setting an alarm to remind yourself to get ready for bed.
The worst thing you can do is stay up late and wake up in the morning disoriented.
Humans have limited willpower. So why would you waste that willpower arguing with yourself about when to wake up and go to bed for an extra nine minutes?
11- They Maintain Hygiene Rituals
Create a hygiene ritual that sends a psychological signal that you’re getting ready for bed.
This can include brushing your teeth, washing your face, and combing your hair.
12- They Empty the Cup from Stress
Maybe you like taking a warm bath, maybe listening to soothing music relaxes you.
The most successful people find ways to relax and release stress before they go to sleep.
It allows them to release stress, fall asleep faster, and sleep soundly so they are ready for the next day.
13- They Write Down What They Accomplished that Day
In a LinkedIn training course on how to build resilience, Facebook’s COO Sheryl Sandberg said she adopted a new bedtime routine to help shed grief and anxiety after her husband’s death.
The routine is simple: Write down three things you accomplished that day. Sandberg makes it clear that accomplishments don’t have to be big.
She continues this till today, recommending others to do so as well, and it helps you maintain a positive outlook on life.
