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11 Sleep Habits of Successful People

11 Sleep Habits of Successful People

Sleep is the best meditation. ~ Dalai Lama

There are some people who just seem to have it all figured out. They manage their families, careers and responsibilities with graceful ease, and clean shirts.  Have you ever wondered how these ‘types’ manage to juggle so effortlessly, while your balls are seemingly crashing down around you?

These types of people always get the promotion, win the race, don’t ever seem stressed, and eyes just follow them.

What’s their secret? How are they keeping it all together?

I know, and I’m going to tell you.

It’s about getting the proper sleep. 

People who get enough sleep are successful, focused and happy.

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We need sleep to recharge our brains and bodies. When we are tired, we can aimlessly jump from task to task without any real clarity. We end up treading a tiring circle of never-ending tasks. We all want to be the best version of ourselves, whether it be a good mother, top executive or an amazing athlete.

In our busy society, sleep has become somewhat of a luxury.  If you own your own business or have kids, you might relate to the phrase: “I’ll sleep when I’m dead.”

Guess what? You couldn’t be further from the truth.  You are forgoing the one thing that can help you achieve your success.

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 micro-sleeps (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?

Sleep No-Nos:

1.  Don’t eat right before bed

Have your final meal about 3 hours before bedtime. Eating too close to bed will leave your digestive system working very hard and might cause an upset stomach throughout the night.

2.  Avoid caffeine and alcohol

Caffeine is a stimulant and it keeps the body alert and energized. Alcohol may initially calm you or make you feel drowsy, but it actually increases the amount of times you will wake up during the night.

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3.  Reserve your bed for sleeping, that’s it.

If you read, watch TV or do work in bed, it will be hard to wind down. You want to associate your bed with sleep, and sleep only (well, maybe intimacy too, but we won’t get into that now).

4.  Shut out the lights

Bright lights actually repress melatonin, which is responsible for regulating our sleep cycles. It is also recommended to avoid reading from back-lit devices late at night. The darker the room, the better. Try using heavy curtains or a sleep mask.

5.  Don’t sleep too much

When it comes to sleep, there is too much of a good thing. Oversleeping can lead to heart disease, diabetes and depression. The average adult will need 8 hours sleep. This can vary from person to person, but use this as a guideline.

What You Should do:

1. Meditate.

The number one cause of being unable to sleep is stress. We stress about work, relationships or health.  Meditation will open a whole new world. You need to turn off your mind, especially if you are struggling with sleep.

Our mind does a lot of thinking, and we usually aren’t even aware that it’s happening. But these thoughts are powerful, and sometimes thoughts can spiral into stressful, negative thoughts and control us. Meditation will give you powerful tools to be the watcher of your mind. By watching your mind, you can prevent urges and negative thoughts, and you can lead a stress-less life.

In addition to meditation, practice relaxation techniques such as:

  • Deep breathing. Inhale into the bottom of your stomach and exhale deeply.
  • Progressive muscle relaxation. Stay out of your head and focus on the sensations in your body.
  • Imagery and visualization of peaceful, restful place.
  • Use a sound machine.  The sounds of the ocean can be very relaxing and take you miles away from your troubles.

2.  The power of organization and positive thinking.

Before bed, make a list of all the amazing things about your day. Expressing gratitude is known to improve sleep.  Also, make a list about what you plan to accomplish tomorrow. Staying focused will guarantee success.

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3.  Exercise.

You need to expend energy. Exercise will make you feel better throughout your day and is wonderful for aiding in sleep.  I recommend yoga in particular.  Exercise early in the morning or late afternoon to avoid stimulating the body before bed.

4.  Stay hydrated.

Staying hydrated is important all the time: during waking hours and sleep time.

5. Drink relaxation tea.

I love having a calming decaffeinated Sleepytime tea before bed.  The aroma itself puts me into a relaxed state.

6. Get up early.

This is the secret ingredient of success. If you want to accomplish big things and stay organized, get up early. I try to get up every day at 5:30; I write for an hour, meditate for half an hour, walk my dogs, make breakfast and then get ready for work. I can’t stress enough the benefits of this habit.

7. Go to bed at the same time every night and wake up at the same time every morning.

Yes, that’s right, even on the weekends.  Do you ever have trouble falling asleep on Sunday nights?  Chances are you’ve fallen out of your sleep routine. Do your best to maintain your sleep schedule.

8. Keep a cool room.

Research suggests that we sleep the best if our room is kept at 65°F.

9. Remember that life goes on.

Why not postpone your worrying until tomorrow?  And then tomorrow, postpone it to the next day.  If you can solve the problem, then solve it; if you can’t solve it, then what is the point of worrying about it?

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10.  Laugh a lot.

Laughter and humor will push stress out and make you more likable.  Stop taking life so seriously.

11.  Tape your goals to your night side table.

That way the first thing you will see is your list.  If you want to get a promotion, write it down in big letters and read it every morning.  It’s the old Secret mentality: what you put out into the universe will come back to you.  I’ve tried it, and it’s worked for me.

The benefits of sleep go way beyond banishing your dark circles. Sleep habits are an essential part of your lifestyle as a whole.  Your best self is there–it might just be hidden underneath a sleep-deprived fog.

Why not start refining your habits tonight?

I’d love to hear about your secrets to successful sleep, so leave a comment below!

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Tina Williamson

Writer and creator of Mindfulmazing

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Last Updated on January 2, 2019

Better Alternatives to New Year’s Resolutions to Reduce Your Stress

Better Alternatives to New Year’s Resolutions to Reduce Your Stress

The end of the year is the time when everyone tries to give you advice on how to live healthier, look better, and earn more money.

It’s understandable if you find yourself lost among all the tips and opinions. Sometimes you no longer know what you truly want to achieve next year – and what’s just imposed by society.

To help you out, we’ve made this article about the things you should remove from your new year’s resolution list – instead of adding to it – to make your daily life more harmonious and peaceful.

So just make sure you cross these off your New Year’s to-do list – your body, mind and soul will be thankful.

1. Stop Buying Meaningless Gifts

We all know the sense of obligation – when we have to buy a gift for an event or celebration that’s already tomorrow, but we still have no idea of what to give.

Take these tips close to heart for all upcoming holidays, including birthdays, weddings, graduations, etc.:

Stop focusing on the material objects

Instead of focusing on what material object to give, think about the emotion you want to evoke[1] in the gift recipient, and then pick a symbolic gift that can support or represent that emotion. For example, you can gift coziness by presenting a “comfort set” with warm socks, tea, candles, etc. Or give motivation by presenting a beautiful planner or notebook.

Plan gifts in advance

We know this is easier said than done. But if you try to plan which gifts you’ll need in the upcoming months (try making a list three or four times a year), ideas will more likely come to mind and you’ll avoid that last-minute shopping. Not to mention, you’ll be able to keep an eye on sales to get the best prices.

Suggest a better way

If you’re tired of exchanging gifts for birthdays and holidays, initiate a different approach. For example, draw names among family members and agree that each one only buys a present to that one person they got. Alternatively, you can agree not to share gifts among adults, and only give presents to kids of the family. Or, ask friends to donate to charity instead of buying a gift for you.

Go for common experiences instead of exchanging gifts

You can agree (with your partner or the extended family) to go on a common trip, dinner or another activity, instead of spending money on gifts.

Sometimes you’ll have to be the one who initiates breaking the rules that have been accepted in the family for years. But if you suspect that you’re not the only one in the group who’s tired of gift-hunting, you’ll surely find support for your suggestions.

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2. Don’t Exaggerate with Diets and Fitness Resolutions

It’s no secret that TV shows, article headlines, and ads (not to mention our healthy diet-obsessed friends) make us feel like we need to look better, slimmer and younger than we actually are. But going on yet another diet or starting a fitness plan with the wrong motivation rarely leads to great results.

If you are like many people, you have probably signed up for an annual gym membership at least once in your life – only to drop it one month later.

How do you balance a good resolution for a healthier life without pushing yourself into commitments that won’t last?

Here’s what you can do:

Set a healthier pattern

For example, do meat-free Mondays or reduce meat consumption to three days per week (less saturated fat for you and better for the environment). Or choose to eat only healthy food at least three days a week or only on weekdays (e.g. make sure your meals contain vegetables, fruits, whole grains, dairy products, and protein). This way you’ll already have a healthier diet while still being able to treat yourself with a snack on weekends or parties.

Get a fitness watch

Fitness watches like Fitbit or MiBand are tiny accessories that will count your steps, calories burnt and will serve as an excellent motivator to move – or to take the stairs instead of the elevator.

Find a physical activity that you enjoy

Even if you are not that fond of doing sports, you can definitely find an activity that you’d do with pleasure. Think about what you’d like – from taking up Nordic walking to pilates or even exercising at home.

Try intermittent fasting

This is an alternating cycles of fasting and eating. For example, stop eating at 8 pm and restart not sooner than 12 hours later. This approach has been proven to have numerous health benefits, in addition to weight loss.

Skip cabs or driving to work and opt for cycling or walking instead

You’ll burn calories, breathe some fresh air, and save money – win-win!

3. Put a Cap on Your Daily To-Do List

In today’s busy world, planning your day in a stress-free way is actually an art in itself. It’s natural to want to be a loving parent, a diligent employee, an active member of the local community and probably several other individual roles.

But playing all these roles requires energy and meticulous planning. How not to lose yourself amidst all the appointments and responsibilities? And – most importantly – how to still find time for relaxing and recharging yourself?

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These daily planning tips will help you have more stress-free days:

Leave bigger intervals between meetings

If you schedule too many appointments or chores in a day, you’ll probably end up late at some point, and as a result – more stressed. There are many different reasons why people are late, but poor planning is a major factor too.

Plan time to relax

As weird as it may sound, you should try and schedule your resting time. For example, if you only have one free evening this week, and a friend tries to squeeze in a meeting, feel free to say no. Don’t feel obliged to specify the reason for your refusal, just say that you are busy.

Try to be a little pessimistic

We’re often packed with plans or running late for errands because we tend to be overly optimistic – about the traffic, the time it takes to do things, etc. Instead, try an opposite tactic — assume you’ll hit traffic or the meeting will take longer.

Try waking up earlier

Sometimes even waking up 30 minutes earlier can give you the much-needed head start for several errands of the day. But remember to get enough sleep every night, even if it means going to bed earlier.

Plan your day the day before

Chances are your day will be much better organized if you pack a lunch and lay out an outfit before going to bed.

Designate a time for checking emails and social messages

If you start checking your messages between appointments, you risk getting lost in a sea of messages that need replies. Designate a time for this activity or do it in case you arrived early to a meeting.

4. Let Go of Unhealthy and Time-Consuming Habits

If there’s one thing we should get rid of in the new year, it’s the habits that steal our time, provide instant gratification but don’t offer any value in the long term. Or even worse, leave a negative impact on our health.

Here are some common (and pointless) habits along with tips on how to get rid of them:

Binge-watching TV series

Even if most online television platforms offer you lists of “Best TV Shows to Binge Watch”, being addicted to series is a major time-waster.

You can manage this addiction in several ways, for example, watch one episode per day (or a few per week) as a reward, only after you’ve finished an assignment or done a house chore. Or try replacing this habit with exercise or reading a book – this will be hard at first but should stick after a few weeks. You can also try to track how much time you spend on TV or movies – seeing how much of your life you are wasting might urge you to do something about it.

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Running on coffee

Being a coffee addict is kind of a stylish addiction nowadays, but it’s not that innocent as it may initially seem. Besides addiction being a problem in itself, drinking too much coffee (more than 500-600 mg of caffeine a day) may lead to nervousness, insomnia, an upset stomach, a fast heartbeat, and even muscle tremors.[2]

As a solution, try switching to tea or edible coffee – a more sustainable, healthy, and productivity-enhancing alternative. For example, Coffee Pixels are solid coffee bars that generate a more even energy kick throughout the day without the coffee-induced abstinence and dehydration.

Procrastination

Fighting procrastination requires some serious willpower. If it is a problem in your daily life or work, try ”eating the frog” in the morning – get over your biggest or hardest tasks first, then tackle everything else.

Alternatively, use time tracking software to monitor exactly how much time you waste on unproductive actions, websites or apps. Once you know exactly how much time you’re spending unproductively, try to limit your time on social media, for example to just 20 minutes per day.

If nothing else works, try bribing yourself — promise yourself to do something fun or pleasant when you finish your assignment.

Whichever habit you want to give up, consider using some habits building tools to make a contract with yourself and reward yourself for milestones achieved.

5. Stop over-consuming

We live in the age of consumerism – huge manufacturers with their promise of a comfortable life on the one hand, and growing environmental threats – that are the direct result of our modern lifestyle – on the other hand. There’s only one solution – try to consume less whenever and wherever you can.

Before making additional purchases, ask yourself these questions:

  • Do I really need it? Did I need it yesterday?
  • Can’t I buy it used or borrow it from friends?
  • Can I rent it?
  • Can I make it myself?
  • Am I buying the most sustainable version of this product?

For example, check if the brand you chose is conscious about the environment, for example, are the products they manufacture energy efficient? Do they try to use less packaging?

Also, if you often find yourself buying too many groceries, promise to buy only the amount that fits in one shopping bag (that you bring along). If you often forget to take your shopping bag with you, get yourself a 2-in-1 wallet with a built-in shopping bag for more eco-friendly shopping.

6. Learn to Unplug from Your Phone

Today’s world is crammed with information, and many people struggle to keep focus on what’s truly important. There’s just too much going on in the world – too much to read, to watch, to know, too many conversations to participate in.

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But how to refuse the temptation to check the phone and start using social media in a controlled, not a compulsive way?

Some tips for managing your phone-dependency:

Spend only a limited amount of battery per day

For example, start your day with 50% battery life, and manage your phone usage so that you’ll make it till the evening.

Block distracting apps and notifications on your phone and computer

Choose one-hour, two-hour or longer blocking sessions and enjoy the positive impact this will have on your mood and productivity.[3]

Set your phone on flight mode

When you start doing an important task that requires full focus, set your phone on flight mode so that nobody can disturb you.

Leave your phone at home or in the office when you go for lunch

You’ll see that the feeling of being unreachable for a moment is actually very liberating.

The Bottom Line

As a new year begins, we’re all excitedly looking forward to what adventures await ahead of us.

But this year, promise yourself this:

Instead of having a never-ending list of tasks and commitments, focus on the truly meaningful ones. And cross-out all the rest without feeling guilty.

Less is more. Make this year count. We’re all rooting for you.

Featured photo credit: Brooke Lark via unsplash.com

Reference

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