1. They read
Experts agree that
reading is the very last thing most successful people do before going to sleep
— US 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," he
says.
2. They 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 that if you associate
your bed with work, it'll be harder to relax there, so it's essential you
reserve your bed for sleep and sex only.
Michael Woodward, PhD, an
organizational psychologist and author of "The YOU Plan," agrees,
saying:
The last thing you need is to be
lying in bed thinking about an email you just read from that overzealous boss
who spends all their waking hours coming up with random requests driven by
little more than a momentary impulse.
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. They unplug completely
Disconnecting from work means not
checking your email right before bed, but this doesn't mean you should turn
to social media or games on your phone, either. Researchers agree that any
kind of screen time before bed does you more harm than good.
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.
If you don't believe the research,
take it from Arianna Huffington, The Huffington Post's cofounder, president,
and editor-in-chief. After collapsing from exhaustion, Huffington completely
revamped her approach to sleep. As she details in her book, "Thrive," she has completely
banned iPads, Kindles, laptops, and any other electronics from the
bedroom.
4. They 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 head space during the night."
For example, Kenneth Chenault, CEO
of American Express, writes down three things he wants to accomplish the next
day.
5. They 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
dog.
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," she says.
6. They go for 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 actually found in 2013
that exercising whenever you can, even at night, helps you sleep better.
Numerous studies have also found that walking reduces stress and anxiety.
7. They reflect on the good things
from the day
Kerr says that many successful
people take the time just before bed to reflect on or write down three
things that they are appreciative of that happened that day.
"Keeping a 'gratitude journal'
also reminds people of the progress they made that day in any aspect of their
life, which in turn serves as a key way to stay motivated, especially when
going through a challenging period."
It's easy to fall into the trap of
replaying negative situations from the day that you wish you had handled
differently. Regardless of how badly the day went, successful people typically
manage to avoid that pessimistic spiral of negative self-talk because they know
it will only create more stress.
Benjamin Franklin famously asked
himself the same self-improvement question every night: "What good have I
done today?"
"Remember to take some time to
reflect on the positive moments of the day and celebrate the successes, even if
they were few and far between," Woodward says.
Vanderkam adds: "Taking a
few moments to think about what went right over the course of the day can put
you in a positive, grateful mood."
8. They decompress
Jacquelyn
Smith/Business Insider
Maybe you like taking a warm bath.
Perhaps listening to calming music relaxes you.
The most successful people find ways
to unwind and decompress before heading to bed. It allows them to
de-stress, fall asleep quicker, and sleep more soundly.
9. They picture tomorrow's success
Many successful people take a few
minutes before bed to envision a positive outcome unfolding for the projects
they're working on, says Lynn Taylor, a national workplace expert and author
of "Tame Your Terrible Office Tyrant: How
to Manage Childish Boss Behavior and Thrive in Your Job."
"For most, this is not a task
or exercise; they're wired with a gift of solid resolution skills that come
naturally," she says.
10. They meditate
Another great way to decompress is
to meditate.
11. They plan out sleep
"Much has been written around
the dangers busy people face running chronic sleep deficits, so one habit I
know several highly successful people do is to simply make it a priority to get
enough sleep — which can be a challenge for workaholics or
entrepreneurs," Kerr says.
One way to do that is to go to bed
at a consistent time each evening, which is a key habit all sleep experts
recommend to help ensure a healthy night's sleep.
Vanderkam further suggests that you
plan out when you're going to wake up, count back however many hours you need
to sleep, and then consider setting an alarm to remind yourself to get ready
for bed.
"The worst thing you can do is
stay up late then hit snooze in the morning," she says. "Humans have
a limited amount of willpower. Why waste that willpower arguing with yourself
over when to get up, and sleeping in miserable nine-minute increments?"
12. They keep a hygiene ritual
The National Sleep Foundation recommends that
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, or combing your hair.
Stephen King's nightly routine includes washing
his hands and making sure all the pillows face a certain way.
13. They skip the wine
When researching her sleep
manifesto, "Thrive," Huffington consulted a number
of sleep specialists for tips. One of her favorites is avoiding alcohol right
before bedtime.
While alcohol can certainly help you
fall asleep, the National Institute of Health finds that
it robs you of quality sleep. Alcohol keeps people in the lighter
stages of sleep from which they can be awakened easily and prevents them
from falling into deeper, more restorative stages of sleep, the institute
finds.
