Saturday, 27 May 2017

7 Bedtime Habits of the Most Successful People.

Sleep is the best meditation.                 - Dalai Lama
Success Tips

Bedtime rituals can make or break your success.
The last few things you do before bed tend to have a significant impact on your mood and energy level the next day, as they often determine how well and how much you sleep.

Bad sleep habits cause our bodies to become worn. Like an engine without an oil change, we start to break down.

  • We become irritable and moody, and if sleep deprivation continues we can experience hallucinations and anxiety.
  • We become emotionally flattened and our relationships suffer.
  • We lose our ability to remember and suffer many cognitive delays.
  • We can even fall prey to substance abuse.
  • What’s even worse is that we can fall into microsleeps (5-10 seconds) that cause lapses in attention, which could lead us to nod off while doing an activity like driving. Not getting enough sleep is downright dangerous.
So ask yourself this: are you starting to resemble a zombie from World War Z? That’s not going to bring you success or happiness. Let’s get you back to being human, okay?

Here are seven bedtime rituals that are hard to adopt but will pay off forever:

1. Disconnect from work
Truly successful people do anything but work right before bed. They don't obsessively check their email, and they try not to dwell on work-related issues.
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 between the time you read your last email and the time you go to bed. The idea is to get your head out of work before you lie down to go to sleep.
It can be very hard not to do or think about, work before bed. But developing this habit can pay off big time. It will help you go to bed feeling less stressed and allow you to sleep better, with a clearer mind.

2. Unplug completely
You shouldn't just disconnect from work. You should unplug completely.
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.
So, stop checking email, scanning your social media apps, and playing games on your phone just before going to sleep.
As hard as it might be to give up your phone before bed now, it will pay off in the long run.

3. Reflect
If you're not one to take time at the end of the day to sit down and think about all that's happened over the past 12 hours, this ritual may be hard to adopt. But it's an important one.
Successful people take the time just before bed to reflect on or write down three things that happened that day, for which they feel grateful.
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?"
Emember 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.

4. Decompress
In addition to reflecting back on your day, take a few minutes to breathe, relax, and decompress.
Meditation is one way to do this.
It may be difficult to get into the routine of meditating before bed -; especially if you've never done it before -- but there are so many resources out there to help you get started.
Meditation is a great way to relax your body and quiet your mind.

5. Plan out your sleep
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.
You must 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. 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?

6. Make a to-do list
Very few people actually want to take the time to make a to-do list before bed, but the benefits of doing so are surprisingly immense.
Clearing the mind for a good night sleep is critical for a lot of successful people. 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.
Try adopting this routine if you want to sleep better and start each day with new goals.

7. Give up the nightcap and fattening snacks
One thing 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.
You'll also want to avoid caffeine and foods that are high in fat right before bed.


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