What if you could boost your chances of success just by lying down?
Sleep is an underrated resource in today’s time-obsessed world. Cutting short your sleep – or tolerating a night of discomfort and interruptions – is a serious false-economy.
Your memory, focus, and ability to think clearly are harnessed to your sleep quality. Good sleep, night after night, saves you making silly decisions or big mistakes. But it also powers your creativity and verve. An improved sleep pattern can transform a struggler into a superstar.
We wanted to illustrate this with some major league examples, so we researched the sleep patterns of famous high-achievers in recent history. Books, including The Daily Rituals by Mason Currey and Odd Type Writers by Celia Blue Johnson, provided insights into how these successful people prepare for bed, and how long they sleep.
Today we’re publishing our findings as a visual guide to the bedtime rituals of 50 big-hitters, from Donald Trump to Pablo Picasso. We’ve also created a new online sleep calculator to compare the amount of sleep you get to the people in our study.
- The biggest sleeper on our list might just save the world. Sure, Greta Thunberg’s 9-hour nights are partly due to her age. But the 17-year-old has remained energized and level-headed enough to achieve a Nobel Peace Prize nomination and a place among Forbes’ World’s 100 Most Powerful Women.
- Donald Trump and Gordon Ramsay are the shortest sleepers on our list – each of them works right up to bedtime and then sleeps for just three hours.
- Mark Wahlberg is our ‘earliest bird.’ Wahlberg goes to bed 7.30-8 pm when possible and wakes at 2.30 am for prayer, breakfast, and something called cryo chamber recovery.
- Our ‘nightiest night owl’ is Mark Zuckerberg, who presumably spends the small hours on Facebook (‘working’) before he hits the sack at 3 am.
- Athletes Cristiano Ronaldo and Kobe Bryant have the most unusual night-time routines, enjoying several short sleeps with gaps between to relax or train.
HOW MUCH SLEEP DO FAMOUS HIGH-ACHIEVERS GET?
Our infographic illustrates what 50 successful people do before and after sleep, and how much sleep they get in the middle. It reveals that just a handful of these high-achievers are satisfied by fewer than 6-7 hours per night. Billionaire Richard Branson claims five hours is all he needs – although there could be other things keeping him awake at night. Winston Churchill also slept five hours a night, but topped up with a mandatory daytime nap. “It was one of the inflexible rules of Mr. Churchill’s daily routine that he should not miss this rest,” according to his valet, Frank Sawyers.
You can also see that the ‘short-sleepers’ tend to work right up towards bedtime. For instance, Dwayne Johnson’s busy schedule requires him to work late before sleeping like an actual rock. Meanwhile, the ‘long-sleepers’ take care of themselves by reading and/or relaxing to prepare for a sleep that is as deep as it is long. Marie Kondo calms down by diffusing a Japanese wood essential oil called Kuromoji to lull her into an eight-hour slumber.
Click here for full article.
To help you get a closer look at our research, we’ve shared the data in an online spreadsheet: bit.ly/EarlyBirdsNightOwls
People inquire sometimes about what healthy morning or bedtime regimen I recommend or follow so I decided to put my AM/PM regimen here as well as a couple infographics to help men and women get some stretching and healthy body work after you wake and before you lay your head down for the night. Let me know any healthy and cool tips that you use to help prepare you for the day or bedtime.
- Meditate upon waking
- Stretch (see the two infographics below for great stretches)
- Half lemon and glass of room temp water
- Plank 1 minute a day
- Jump via jumping jacks (bone health, heart health, reduction in abdominal fat)
- Breakfast (steel cut oats and fruit or egg whites and avocado toast and green tea or coffee)
- Read 2 Pages From Bible
- Shower & Deep Breathing & Oil Pull & Daily Skincare Regimen
- Glass of Water
- No Food 2 Hours Before Bed & All Electronics Off
- Face Routine & Brush Teeth & Gargle Warm Salt Water
- Tomorrow To Do List & Set Clothing Out
- Aromatherapy Spray & Cool Room & Set Alarm
- Journal & Read for 20 Min
- Pray / Meditate / Gratitude