Trying to unravel the formula for success, many people carefully study the biographies of people who have reached great heights in their careers. Despite the fact that everyone has their own secret of success, it is useful to learn some of the nuances and habits from the life of successful people. For example, about their advice before going to bed. Here are a few of them:
To cook breakfast
Without a full breakfast, it is difficult to tune in to a productive day. But in the morning there is often not enough time to prepare it. There is a way out — to cook it, or at least part of it, already in the evening. For example, you can boil porridge to warm it up later in the microwave or make sandwiches. In the morning it will be nice to realize that breakfast is already ready, and there is time left for other things.
The habit of reading before bed is wonderful. But in addition to reading fiction, it is useful to be inspired by famous quotes and well-aimed aphorisms. And not only in order to, if necessary, beautifully insert them into a conversation or public speaking. Some phrases have miraculous motivation, charging a person with determination and faith in their own victory.
Watch TV shows in a foreign language
This is a very necessary activity for those who study a foreign language, without knowledge of which it is difficult to succeed in the modern world. In addition to grammar cramming, reading and conversation exercises, it is very effective to reinforce vocabulary and phrase building by listening to native speakers. The most interesting and easiest way to do this is by watching foreign films or TV shows. It is better to do this before going to bed, when the brain absorbs and remembers information well.
Do roller exercises
Pilates has become very popular these days. It is based on stretching and relaxation exercises for various muscles of the body. Particularly effective and at the same time simple are exercises using a roller rolled up from a regular foam mat. It is enough to spend about 10–15 minutes before going to bed on classes with a video in order to properly relax the body and tune in to a healthy, sound sleep. You can lie on the roller with your back and roll it first vertically, then horizontally. With it, you can stretch the muscles of the legs, arms and buttocks. The soft foam pad material reduces muscle fatigue and soreness that occurs after a tough fitness workout or a hard day at work. Roller exercises can be a great relaxing ritual before bed.
Snack before bed
If you have to come home late, do not go to bed on an empty stomach. The feeling of hunger can provoke insomnia. Surely, many people before going to bed drank a glass of milk with cookies. This habit is also true for adults. About half an hour before bed, it’s good to snack on light foods that are rich in protein and complex carbohydrates: yogurt, cheese, whole grain crackers, or muesli. The fact is that dairy products contain tryptophan, which, when combined with slow carbohydrates, stimulates the formation of serotonin and melatonin. These hormones help to tune in to healthy sleep. However, you should not get carried away with snacks at night — a full stomach prevents you from falling asleep no less than an empty one.
To get a good dream and recharge your creative ideas before going to bed, you can watch something inspiring. These can be web pages with original examples of design, painting, photography and other arts. Such habits are useful not only for people of creative professions — beautiful and talented creations charge with positive energy, inspire a variety of ideas and set you up for success.
Analyze and plan
Not a single business person can do without the habit of planning tomorrow in advance. It is more effective to do this at the end of the working day, and preferably in a calm atmosphere before going to bed, so that nothing distracts from important thoughts. To begin with, it is worth analyzing the past day and noting what was missed or done incorrectly. It is important to understand why this happened in order to avoid such miscalculations in the future.
The habit of dreaming
This habit has a lot of fans and even among very successful people. It is best to dream before going to bed — it calms, relaxes, sets you up for a sound sleep and inspires you to achieve your goal. Sometimes, by dreaming, you can find new prospects for professional and personal development, get to know your motivations better and tune in to success.
Take up meditation
Usually this is done in the morning. But evening meditation helps to relax and improve sleep. The right atmosphere will be created by a few lighted candles, pleasant incense, soothing music or sounds of nature, soft pillows. From the TV and electronic gadgets for the duration of meditation should be abandoned. Left alone with yourself, you need to disconnect from external stimuli and everyday problems. Close your eyes, relax, breathe evenly and deeply. Try to listen to yourself, to understand your thoughts and feelings more deeply. This practice calms well, improves brain function and helps to work on oneself more efficiently.
enjoy the memories
Just like the habits of dreaming, meditating, and looking for inspiration, immersing yourself in pleasant memories before bedtime is no less useful. This not only calms well, relieves stress, but also gives a lot of positive emotions that strengthen a person’s energy, his strength of mind. You don’t have to spend every night reminiscing. Enough nostalgia two or three times a week. One of the best ways to evoke memories is through music. Most memorable events in the life of every person are associated with a certain melody. Thanks to the worldwide network, you can find almost any song and enjoy it, remembering pleasant moments.
For many people, by the end of the working day, their legs often ache and hurt. A light self-massage of the legs before going to bed will help get rid of such discomfort. As a cosmetic product, you can use slightly warmed, natural oils of coconut, almond or olive. This will improve blood circulation in the legs, reduce their inflammation and relieve tension in the body — after all, key points associated with the whole body are located on the soles of the feet. Before the massage, it is good to take a soothing bath or simply soak your feet in water with sea salt and essential oils of lavender and mint.