Sleep: we all need it, we all know the benefits of it… yet most of us don’t get enough of if it. So, what can we do to sleep better at night?
This infographic from business energy broker Smarter Business described the bedtime routines and habits of seven celebrities (such as Bill Gates, Barack Obama, Oprah Winfrey, and Steven King), and includes tips that people can use in their everyday lives to help them sleep better, such as:
- Switching off and staying away from screens
- Making a to-do list
- Reflecting on the day
- Taking a stroll
- Creating a bedtime ritual
- Reading books
Around the world, a high percentage of adults getting less sleep than needed:
- UK: 63%
- Singapore: 62%
- Australia: 61%
- U.S.: 58%
- China and Korea: 53%
- Taiwan and Japan: 49%
- Hong Kong: 48%
- Malaysia: 47%
- Vietnam: 38%
- Indonesia: 34%
If your sleep patterns could do with a shake-up, you may be interested to learn the pre-sleep secrets from some of the world’s most successful people.
Here’s what seven celebrities do before they hit the sack:
1. Switch off and stay away from screens
Any kind of screen time before bed does more harm than good. The phone’s bright light mimics the brightness of the sun, which prevents your brain from producing melatonin.
Facebook's Chief Operating Officer makes sure to disconnect before bed and turns her phone off so that she doesn't get disturbed during the night.
The Huffington Post's co-founder, president, and editor-in-chief has completely banned iPads, Kindles, laptops, and any other electronics from the bedroom.
2. Make a to-do list
Writing down a list of unattended items to tackle the following day can help clear the mind for a good night’s sleep.
The CEO of American Express writes down three things he wants to accomplish the next day.
3. Take a stroll
The co-founder and CEO of Buffer, Joel Gascoigne, takes a 20-minute walk every evening before bed. He wrote in a blog post:
“This is a wind-down period, and allows me to evaluate the day's work, think about the greater challenges, gradually stop thinking about work, and reach a state of tiredness.”
4. Reflect on the day
The founding father of the USA famously asked himself the same self-improvement question every night:
“What good have I done today?”
5. Make a ritual of bedtime
Creating a bedtime ritual sends your brain a psychological signal that you are getting ready for bed. Going to bed at a consistent time every night is also a good habit recommended by sleep experts.
The novelist’s nightly routine includes washing his hands and making sure all his pillows face a certain way.
6. Read books
Many business leaders block off time just before bed for reading.
Reads books or articles until he feels tired and then goes to bed after.
Reads for at least a half hour before bed.
Meditation is a great way to relax your body and quiet your mind.
Media mogul Oprah Winfrey meditates twice a day – once in the morning and again before going to bed.
Get the kind of sleep you dream about! Try these kip tips and see what number works best for your slumber.
Top tips for better sleep:
- According to the National Sleep Foundation, exercising whenever you can (even at night) helps you sleep better.
- Take some time every day to reflect on the positive moments of the day and celebrate the successes, no matter how small they may seem.
- Consider keeping a ‘gratitude journal’ to remind you about the progress you’re making every day.
- Prepare for the day ahead by spending a few minutes thinking about the next day before you sleep, envisioning what you will do and how you will do it.
- Don’t check your email before bed.
- Don’t dwell on work-related issues before bed.
- Give yourself a buffer period of at least a half hour between the time you read your last email and the time you go to bed.