MAP Strategic Wealth Advisors

Seven Bedtime Habits of the Most Successful People

Seven takeaways:

1. Disconnect from work: To ensure a good night’s sleep, cease work-related activities at least 30 minutes before bedtime, including checking emails and dwelling on work issues. This forced disconnection helps reduce stress and allows for a clearer mind.
2. Unplug completely: Avoid all screen time before bed as the blue light from devices can disrupt the production of melatonin, a hormone essential for sleep regulation. This not only improves sleep quality but also reduces the risk of health issues like vision problems, cancer, and depression.
3. Reflect: Get in the habit of reflecting on your day. Identify three things you are grateful for. For some, the practice of maintaining a ‘gratitude journal’ can help stay motivated and keep them out of spiraling negativity and self-doubt.
4. Decompress: Meditate, or intentionally decompress, before bed. It slows the heart rate, and makes you feel more present. A quieted mind sleeps much more peacefully.
5. Plan out your sleep: Prioritize getting enough sleep by maintaining a consistent bedtime each evening. Plan your wake-up time and create reminders to get ready for bed to ensure a healthy sleep cycle– you can even set an alarm for going to bed.
6. Make a to-do list: As noted in bullet three in the article above, creating a list of tasks for the following day before going to bed can make you feel organized and in control. The practice clears the mind and helps prevent these thoughts from disturbing your sleep.
7. Give up the nightcap and fattening snacks: Avoid alcohol and heavy snacks before bedtime as they can disrupt the quality of your sleep. While alcohol may induce sleep, it keeps you in the lighter stages of sleep, preventing deeper, more restorative sleep.

By Jacquelyn Smith and Rachel Gillett for Inc.
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