12 things to do successful people before bedtime

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By Jacquelyn Smith and Rachel Gillett

The last thing you do before bedtime tends a significant impact on the level of mood and energy the next day, because it determines how often and how much sleep.

Successful people understand that their success begins and ends with their mental and physical health, which depends almost entirely on their lack of sleep.

That's why good bedtime routines are an essential ritual for many of them.

This is what many successful people do at bedtime:

1. Leen.

Experts agree that reading is the last thing that people most successful at bedtime are - President Barack Obama and Bill Gates is known that at least to read half an hour before bedtime.

Michael Kerr, an international business speaker and author of "You can not be serious! Put Humor at work", he says, he knows many entrepreneurs that downtime before bedtime read as "part not to block, to the plan negotiable "in your calendar.

"You can read book or now inspirational just reading. Many people who have managed to find the courage to have to be navigators of information from a variety of sources to feed considering more creativity and passion in their lives" , he said.

2. Disconnect from work.

Truly successful people are doing nothing but working at bedtime, says Kerr. Do not retrieve their e-mail compulsively, and do not try to deal with labor issues.

Studies have shown that if you will associate your bed be more difficult with the job, to rest there, so it is important that your bed reserve only sleep and sex.

Michael Woodward, PhD, organizational psychologist and author of "The Plan", agreed with the words:
The last thing you need is to think in bed about an email that will lie just read this over zealous boss over all of their waking hours to the random applications powered by a small current pulse to achieve.

Give yourself at least half an hour buffer between the time that your last email and the time to go to bed to read.

3. completely separate.

Work does not mean you check your email separation at bedtime, but that does not mean you should turn to social media or games on your phone either ,. Researchers agree that any kind of harm screen time before bedtime does more harm than good.

The blue light on your cell imitates the sun, says the brain, the production of melatonin, an important hormone that regulates the circadian rhythm and tells your body when to wake up, and when it. Time to sleep This may not also cause simply too little sleep, but, vision problems, cancer and depression.

If you do not believe that the research, take Arianna Huffington, co-founder of The Huffington Post, President and Editor. After the collapse of exhaustion, sleep Huffington completely new approach. As he explains in his book, "Thrive", it totally banned iPads, Kindles, laptops and other electronic devices in the room.

4. Make a list of things to do.

"The elimination of the head for a good night's sleep is important for many people who have succeeded," says Kerr. "Often they will take the time to make a list of all objects left unattended the next day to write the face, so that these ideas do not end up invading your headspace overnight".

For example, Kenneth Chenault, CEO of American Express, wrote three things that you want to perform the next day.

5. Spend time with the family.

Woodward says it's important to have a little time to talk with your partner, talk with your kids, or play with your dog to do.

Laura Vanderkam, author of "I know how she does it" and "What to do before breakfast most successful people", says this is a common practice among very successful.

"I know that not everyone can go to bed while your partner, but if you can, it's a great way to connect and talk about the day," she said.

6. You go for an evening stroll.

Joel Gascoigne, Co-Founder and CEO of Buffer on foot in 20 minutes every night before bedtime.

"This is a time of light winds and it allows me to evaluate the work of the day, reflect on the major challenges gradually stop thinking about work and achieve a state of exhaustion," he wrote in a blog post.

While it is a popular belief that can exercise before sleeping to prevent sleep, the National Sleep Foundation actually found in 2013, that movement, if you can, even at night, helps you sleep better.

Numerous studies have found that walking reduces stress and anxiety.

7. reflect the good things of time.

Kerr said that many successful people take the time to think about right before going to sleep, or write three things you thankful that this day came.

"Maintaining a" gratitude journal "The man recalls the progress they made on this day in all aspects of their lives, which in turn serves as an important way to stay motivated, especially when going through hard a time . "

It is easy to fall into the trap of repeating negative situations of the day you fall you had handled differently want. No matter how the day went, successful people usually manage to avoid these pessimistic spiral own negative self-talk, because they know that only more stress to create.
Benjamin Franklin pleaded the same question of overcoming every night: "What have I done today"

"Remember to take time in order to reflect on the positive moments of the day and celebrate the successes, though they were few and far between," says Woodward.

Vanderkam added: "Take a few moments to browse on what went well during the day, you can put in a positive mindset grateful to reflect."

8. Table success in the future.

Many people who shall be administered a few minutes before bedtime to see a positive outcome for projects that work, says Lynn Taylor, an expert on national work and author of "tame their terrible tyrant Office: Managing head childish behavior and to thrive in their work. "

"For most this is not a task or exercise and by a grant from solving skills solids, connected of course to come," he said.

9. meditate.

Many successful people use in 10 minutes before bedtime. Medi Dale Kurow, executive coach based in New York, he said, it's a good way to relax the body and calm the mind.

10 sleep rhythm.

"It's a lot about the dangers of busy people who have been written by chronic deficits sleep, so a habit of doing a lot of very successful people, it's easy to make it a priority to get enough sleep - it can be a challenge for his Workaholics or contractors, "Kerr said.

One possibility is to bed the same time every night, which is a habit relates to recommend all sleep experts to make sure to go a healthy night's sleep.

Vanderkam plan also shows that when you wake up, the countdown for many hours you need to sleep, then consider an alarm to remind you ready for the night.

"The worst thing you can do is stay up late and then nap in the morning," he said. "People have a limited amount of will. Why lose the will to when to speak with to you to get up, and sleeping in squalid increases nine minutes?"

11. You keep a hygienic ritual.

The National Sleep Foundation recommends that you have a hygiene ritual that sends a psychological signal for bed This may include brushing teeth, washing your face to get you create, yarn, or combing.

Stephen King nightly routine includes washing hands and pillows guarantee that all are facing a certain way.

12. Switch wine.

When researching his manifesto sleep, "Thrive" Huffington consulted a number of sleep specialist for advice. One of their favorites, avoiding alcohol before bedtime.

Although alcohol may help you fall asleep definitely, the National Institute of Health found that the quality of sleep deprived. Preventing alcohol that people in the lighter stages of sleep from which you wake up easily and avoid falling into the deeper stages, restful sleep, according to the Institute.