Monday, June 01, 2020

7 Things Successful People do Before Bed

Spectr News Theme Isny Dewi R.
19, August 2019

Everyone knows that getting enough sleep is important, but the things you do right before bed can also set you up for success the following day. From taking a hot bath to writing out the next day’s to-do list, successful people have a number of nighttime rituals that may lead to their success.

The last thing you do before bed tends to have a significant impact on your mood and energy level the next day, as it often determines how well and how much you sleep. Successful people understand that their success starts and ends with their mental and physical health, which is almost entirely dependent upon their getting enough sleep.

That is why good bedtime routines are a key ritual for so many of successful people. Reported from Business Insider, there are at least seven things successful people do right before bed.

1. Read
Experts agree that reading is the very last thing most successful people do before going to sleep. President Barack Obama and Bill Gates are known to read for at least a half hour before bed. Michael Kerr, an international business speaker and author of “You Can’t Be Serious! Putting Humor to Work,” says he knows numerous business leaders who block off time just before bed for reading, going so far as to schedule it as a “non-negotiable item” on their calendar.

“This isn’t necessarily reserved just for business reading or inspirational reading. Many successful people find value in being browsers of information from a variety of sources, believing it helps fuel greater creativity and passion in their lives,” say Michael.

2. Unplug
The blue light from your phone mimics the brightness of the sun, which tells your brain to stop producing melatonin, an essential hormone that regulates your circadian rhythm and tells your body when it’s time to wake and when it’s time to sleep. This could lead not only to poor sleep, but also to vision problems, cancer, and depression.

Give yourself a buffer period of at least a half-hour between the time you read your last email and the time you go to bed.

3. Disconnect from Work
Truly successful people do anything but work right before bed, Kerr says. They don’t obsessively check their email, and they try not to dwell on work-related issues. Studies have found if you associate your bed with work, it’ll be much harder to relax there, so it’s essential you reserve your bed for sleep only.

Disconnecting from work is important once you get home, and especially right before bed. It’s good to let your mind recharge, spend time doing something you enjoy, and feel ready to tackle the next day.

Work burnout may actually hinder your productivity by causing you to become easily irritated or stressed out. Taking time after work to fully disconnect from your job may actually increase your productivity the next day. You’ll be feeling fresh and ready to take on the day’s tasks.

4. Make a to-do List
“Clearing the mind for a good night sleep is critical for a lot of successful people,” Kerr says. “Often they will take this time to write down a list of any unattended items to address the following day, so these thoughts don’t end up invading their headspace during the night.” For example, Kenneth Chenault, former CEO of American Express, writes down three things he wants to accomplish the next day.

5. Spend Time with Family
Woodward says it’s important to make some time to chat with your partner, talk to your kids, or play with your pet. Laura Vanderkam, author of “I Know How She Does It” and “What the Most Successful People Do Before Breakfast,” says this is a common practice among the highly successful. “I realize not everyone can go to bed at the same time as his or her partner, but if you can, it’s a great way to connect and talk about your days.”

6. Do an Evening Stroll
Joel Gascoigne, cofounder and CEO of Buffer, takes a 20-minute walk every evening before bed. “This is a wind-down period, and allows me to evaluate the day’s work, think about the greater challenges, gradually stop thinking about work, and reach a state of tiredness,” he writes in a blog post.

While it’s a popular belief that exercise before bed can prevent sleep, the National Sleep Foundation found that exercising whenever you can, even at night, helps you sleep better. Numerous studies have also found walking to reduce stress and anxiety.

7. Keep a Hygiene Ritual
The National Sleep Foundation recommends you create a hygiene ritual that sends a psychological signal that you are getting ready for bed. This can include brushing your teeth, washing your face, flossing, combing your hair. Stephen King’s nightly routine includes washing his hands and making sure all the pillows face a certain way.

Isny Dewi R.
Isny Dewi R.