7 Sleep Habits of Highly Effective People

3. Disconnect from the World to Connect Yourself

Studies prove that our screens’ artificial blue light has a negative influence on our sleep patterns. That’s because it harms the production of melatonin, a hormone that helps us fall asleep with ease and sleep well.

There are a few ways you can avoid blue light close to bedtime, but the most effective way is to avoid screens altogether.

If that’s not possible, you still have two more options:

You can install a blue light blocker on your screens (e.g., f.lux).

Or you can use blue light blocking glasses. Most modern opticians even offer a blue light blocking option when you buy new glasses.

“Disconnecting from our technology to reconnect with ourselves is absolutely essential.”

— Arianna Huffinton

4. Get Prepared to Conquer the Next Day

Too often, we spend our evenings worrying about the next day. We think of all the stuff we need to get done and get stressed instead of spending the last hours of the day relaxing.

That’s why writing down all your tasks for the next day can lead to great relief and allow you to spend your last hours before bedtime in peace.

Preparing your to-do list for the next day can help you calm down and sleep better.

If you are a little workaholic like me, you might think about your next to-do’s, even if your working hours are over.

That’s why I intentionally prepare the tasks of the next day before leaving my work desk and getting into relaxation mode. By doing so, I don’t have to worry about my to-do list because I can rely on being organized.

Besides your to-do list, you can also prepare your bag, your clothes, and anything else you need for the next day. There’s nothing more satisfying than going to bed and knowing that you’re well prepared to tackle the next day.

As Alan Lakein once said: “Failing to plan is planning to fail.”

If you want to perform at your best in the morning, you need to make sure you’re well-prepared in the evening.

5. Relax Your Body and Mind

If you want to get a good night’s sleep, you should relax at least 30 minutes before going to bed. Otherwise, you’ll not only struggle to fall asleep but also take your stress and worries to bed.

While we sleep, our brains process everything we consumed throughout the day and what we think, read, and believe close to bedtime has a particularly strong effect on our minds.

That’s why it’s so important to avoid working until the very last minute of your day. Instead, choose some relaxing activities that help you to unwind.

Journaling and reminding yourself of your goals are powerful ways to end your days as your brain will process these positive thoughts while sleeping.

However, you can also do anything else that helps you calm down after an exhausting day: Read a book, listen to music, podcasts, or audiobooks, keep a diary, do some stretching exercises, or whatever else your heart desires.

The only thing that matters is allowing yourself to unwind and relax so that you can easily fall asleep when you go to bed.

“Your calm mind is the ultimate weapon against your challenges.”

— Bryant McGill