For many successful people, physical and mental health is the foundation of everything, but physical and mental health is closely related to good and adequate sleep. (network picture)

For many successful people, physical and mental health is the foundation of everything, but physical and mental health is closely related to good and adequate sleep. "Sleep" seems to be routine and unremarkable every day, but due to personal habits and other factors, it often produces completely different results. This article is excerpted from Business Insider, how successful people achieve high-quality sleep for readers' reference.

1, reading

Many successful people are used to reading books before going to bed, and some famous business leaders even set the bedtime for reading only. American Presidents barack obama and Bill Gates used to read for at least half an hour before going to bed.

For many business celebrities, reading before going to bed is not limited to business or inspirational books and periodicals, but a wide range of books and periodicals, which helps to stimulate creativity and ignite enthusiasm for life.

2, completely divorced from work

The study found that it is difficult to really relax if you are still immersed in work before going to bed. Truly successful people are unlikely to keep working before going to bed.

Dr. Michael Woodward, the author of Your Plan and an organizational psychologist, suggested that there should be at least half an hour between reading the last email and going to bed.

3. Don't use any electronic products.

Don't read email before going to bed, and don't let your eyes stare at any curtains. These will do you more harm than good. The blue light on the screen simulates sunlight and sends a message to your brain "Stop making melatonin". Melatonin is an important hormone that regulates physiological functions. It governs when your body should sleep and when it should wake up.

Step 4 make a to-do list

Many successful people believe that the mind must be calm before going to bed, which helps to have a good sleep. Usually, these people will take some time to write down the next day's to-do list, and then settle their minds so that the next day's to-do list will not continue to occupy their hearts all night.

Chennault, CEO of American Express, used to write down three things to do the next day before going to bed.

Step 5 spend time with your family

Dr Woodward believes that you should spend some time talking with your spouse or children or playing with dogs before going to bed.

Laura Vanderkamm, author of I Know How She Does It and What the Most Successful People Do Before Breakfast, believes that not everyone has the opportunity to have sex with their partner at the same time. Once two people go to bed at the same time, you might as well seize this best opportunity to contact feelings and chat.

6. Take a walk at night

20 13 the national sleep foundation found that even at night, exercise contributes to a good sleep. Many studies have also found that walking helps to relieve stress and reduce anxiety.

Gascoyne, CEO and co-founder of social media participation platform Buffer, believes that a walk in the evening can make the busy day's mood gradually fade away, from thinking about the day's work, thinking about the bigger challenges in the future, and then gradually stop thinking about work. With walking, the body will reach a state of fatigue, which will help you fall asleep that night. Gascoyne walks for 20 minutes every night.

7. Recall the good things of the day

It's easy for people to fall into the mood of some negative things that have happened, and keep thinking that I wish I could handle them in different ways at that time. Successful people understand that negative thinking will only cause more pressure on themselves, so they try to avoid it.

Recalling or writing down the good things of the day before going to bed can keep you in a positive state, which is especially important in times of challenges and great pressure. Try to practice remembering the beautiful and positive things that happened that day, make yourself feel happy and grateful, and win a good night's sleep with positive energy.

8. Looking forward to tomorrow's success

Lynn Taylor, an expert at the National Workplace Research Institute and the author of "Taming Your Terrible Office Tyrant: How to Manage Naive Boss Behavior and Grow Prosperously at Work", believes that many successful people spend some time predicting the success of the work they are doing before going to bed. For many people, this kind of positive thinking and mental exercise is often done, and sometimes it really brings positive results.

9. Meditation and meditation

Many successful people are used to spending 10 minutes meditating before going to bed. New york's executive coach Dale Cullo pointed out that meditation helps to relax the body and calm the mind.

10, sleep in a planned way

Many people are facing the problem of long-term lack of sleep because they are busy. Sleep experts suggest that these people form the habit of sleeping at a fixed time every night, which is conducive to a healthy and good sleep at night.

Fan Degang suggested that you might as well plan what time you are scheduled to get up and need to sleep for a few hours, then calculate what time you need to sleep and set an alarm clock to remind yourself when to sleep. The worst thing is to stay up late and then take a nap in the morning. People's willpower is limited. Why waste your willpower bargaining with yourself when to get up and whether you can sleep for a few more minutes? Try to sleep in a planned way and win yourself a good and healthy sleep!

1 1, do specific body cleaning work.

The National Sleep Foundation suggests that you might as well try to establish a fixed habit of cleaning your body before going to bed, such as brushing your teeth, washing your face, flossing your teeth and combing your hair. In this way, these routine cleaners can send a psychological signal to your brain, telling you to get ready for bed.

12, don't drink

* * * of The Huffington Post, together with arianna huffington, the founder, president, editor and editor-in-chief, consulted some sleep experts when studying her sleep manifesto Thrive, and one of her favorite suggestions was to avoid drinking before going to bed.

The National Institutes of Health found that alcohol makes people in the stage of shallow sleep and easy to wake up, and it is difficult to enter the best state of deep sleep. Although alcohol does help to fall asleep, the quality of sleep after falling asleep is worrying.

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Original source: Apollo network,