The Nighttime Routines Of Highly Successful People

Sleep is the one thing that we all need to survive, yet despite this requirement, we know very little about maximising our nighttime routines for success.

In this article, we are going to go in depth on the subject of sleep and look at the nighttime routines of highly successful people, so that you can maximise your sleep routines and supercharge your waking hours.

At Insider Living we have approached some highly successful people and asked them for their personal nighttime routines, and we have also researched the nighttime habits of others to give you a broad look at how top performers maximise their sleep.

You will learn about the device that Tony Robbins uses for 27 minutes which gives him the equivalent of 2 hours sleep. You will learn about the supplement that an Elite athlete takes to ensure she get’s the correct amount of rest.

You will discover how Tim Ferriss went from insomniac to a heavy sleeper and also learn what entrepreneurs like Arianna Huffington and Gary Vaynerchuk do to ensure they get enough rest (hint, both have very different approaches).

By the end, you will have all you need to create a performance enhancing sleep routine.

Let’s dive in.

How Successful People Prepare To Get A Great Night’s Sleep.

Arianna Huffington

(Image source Twitter)

Twitter: @ariannahuff

We will start with the Queen of Sleep; Arianna Huffington.

The founder of ‘The Huffington post’ has become a champion of sleep after an issue in her life where she was simply not getting enough, and this has to lead to her writing a book on sleep itself.

Her night time routine is unique.

She starts by removing all of her electronic devices out of her room; she then takes a hot bath with Epsom salts and finishes off by writing down what she is grateful for in her life.

She doesn’t set the alarm and sleeps for about 8 hours preferring to wake naturally.

If you want to learn more about how Arianna gets a great night’s sleep, then please check out this amazing video interview below:

Arnold Schwarzenegger

Twitter: @Schwarzenegger

“I’ve always figured out that there 24 hours a day. You sleep six hours and have 18 hours left. Now, I know there are some of you out there that say well, wait a minute, I sleep eight hours or nine hours. Well, then, just sleep faster, I would recommend.”

The quote above is taken from a famous motivational speech made by Arnie.

Arnold stated on the Tim Ferriss podcast that he likes to wake up early, but he is also keen to say that when he was 19 years of age he needed 9 hours sleep and took that 9 hours, but he also says as time went on he needed less sleep.

Today Arnold will wake up after 6 hours sleep, but like Arianna Huffington, Arnie does not take his Ipad or his iPhone in the bedroom.

He doesn’t get into any ‘heavy debates’ about business an hour or two before he goes to bed, or accept phone calls where those sorts of things can happen.

Arnold says that early risers tend to be the most successful people, but he also states that it is important not to get hung up’ about the sleep you have but be more focused on organizing your day

Tony Robbins

(Image source Twitter)
@TonyRobbins

Tony Robbins is an exceptional human being and has not only advised people such as Nelson Mandela but delivers training to thousands of people every year on human performance, so he should know his stuff.

Tony states he gets between 4 and 5 hours sleep a night and will go to bed with his wife (she requires 8 hours sleep) and watch a movie or type on his computer.

But Tony Robbins admits that he does have a secret weapon, a device called Nucalm.

The NuCalm device works on a variety of levels, and it is used by dentists instead of anesthetic. It places you into a deep state of relaxation and Tony uses this device for 27 minutes, and it is like having 2 hours sleep.  It’s ridiculously expensive, but worth reading about.

Gary Vaynerchuk

Twitter: @garyvee

Gary Vaynerchuk is the founder of Wine Library TV and more recently Vaynermedia  and is known for his focus on hustle, but his views on sleep (which he documented way back in episode 34 of his show Ask Gary Vee) are equally interesting.

Gary states that he tries to get at least 6 or 7 hours of sleep each night and he says that sleep, rest and recharging is important.

Gary acknowledges he has a hectic life and he uses vacations with his family to rest and recuperate.

Check out what he says below:

Tim Ferriss

 (Image source http://tim.blog/)
Twitter: @tferriss

Tim Ferriss is the founder of The 4 Hour Work Week, The 4 Hour Chef and Tools of Titans. He also runs an excellent blog where he told the world about his night time routine that took him from an insomniac to a heavy sleeper.

Here is the routine:

60 Minutes out he makes some tea and mixes it with honey.

He then turns on his soaking tub, and while that is filling up he sits down and reads fiction; he specifically avoids non-fiction/ business books which keep his problem-solving brain working.

He then fills up a flask with water and ice and heads down to his soaking tub

Like Arianna Huffington, Tim Ferriss also uses Epsom salts and other types of salts.

Tim will drink the water as well and then shower and go to bed. Check his full ritual out (and see his soaking tub below)

Fact: What Are Epsom Salts?

Epsom salt is the another name for magnesium sulfate.  It’s a substance long associated with health and sleep pattern benefits. People who use the salts in their bath say that it reduces aches and pains and helps them to have a great night’s sleep.

Further Tips From Successful People That Might Help You

At Insider Living we wanted to take our research on crafting a great and performance enhancing night’s sleep a step further.

So we reached out to successful entrepreneurs directly and asked them not only what they do but for their best tips.

Here’s what they had to say:

Neil Patel

(image source Twitter)
Twitter: @neilpatel

Neil Patel is an online marketing expert who is the co-founder of QuickSprout, Crazy Egg, and Hello Bar. He helps companies like Amazon, NBC, GM, HP and Viacom grow their revenue. The Wall Street Journal calls him a top influencer on the web, Forbes says he is one of the top 10 online marketers, and Entrepreneur Magazine says he created one of the 100 most brilliant companies in the world.

Neil’s Tip:
“I make sure I take my eyes off technology for at least an hour prior to bed. Also, have you tried meditation — that really helps!”

Nathan Chan

(image source Twitter)
Twitter: @NathanHChan

Nathan is the man behind the amazing Foundr Magazine. This digital magazine which has featured the likes of Gary Vaynerchuk, Richard Branson, Tony Robbins and many more gaining 1 Million followers on Instagram in the process.

So after achieving such amazing success, what tips did Nathan give us?

Nathan Told us that his ideal amount of sleep is 8-9 hours

We also asked him if he has a routine before a big important life event to make sure he get a good night’s sleep.
He told us; “I meditate”

And we also asked him for his top 3 tips for anyone who has a lot of stress in their lives to help them get a good night’s sleep.

Nathan’s top 3 tips were:
1. Meditate
2. Workout at the gym and exercise as much as you can,
3. Try to have fun as much as possible

Brian Dean

(image source Twitter)
Twitter: @Backlinko

Brian Dean is the founder of Backlinko. A blog that helps people to increase their search rankings in Google. He is also the founder of the course SEO That Works. Brian is one of the world’s most in demand SEO experts.

We asked Brian:

What is your ideal amount of sleep?

“9 1/2 hours. I find that I can do OK with 8. But 9-10 hours is my sweet spot.”

Do you have a routine the night before an important life event to ensure you get a great night’s sleep and if so what is it?

“100%. I think it’s super important to have a routine every night. That way, when a big event comes up you can just follow the same routine you usually do.

For me that routine is:
1. Don’t do anything work related (even talking about work) 2 hours before bed. Otherwise, my mind goes into “problem-solving mode”.
2. Read a fiction book (or a story-focused nonfiction book) in bed before you go to sleep. This pushes you towards your right brain.
3. That’s it. I’ve found those two things help me go to sleep pretty much on command. ”

What 3 tips could you give for anyone who has a lot of stress in their lives to get a good night’s sleep?

1. Focus 1000% on sleep hygiene. Read as much as you can about the topic. It’s fascinating. Sleep hygiene is important for anyone…especially if you’re stressed out.
2. Do at least one “de-stressor” before bed. This could be a hot shower. Some light stretching. Anything to reduce your stress before you hit the hay.
3. Exercise during the day. My friend (who sleeps like a baby) once told me: “Your mind won’t relax unless your body is tired”. Very true.”

Michaela Breeze MBE

Twitter: @michaelabreeze

Michaela Breeze is the first elite athlete on our list of successful people who we approached for their advice on sleep.

Michaela is a female Olympic Weightlifting Champion, record holder and now coach. Here are some of her feats;
2 x Olympian, 6 x Commonwealth Medal Winner, Commonwealth Champion, British Record Holder, European Champion and recipient of an MBE.

We asked her, what is your ideal amount of sleep for peak performance?

“My Ideal amount of sleep is 9 hours.”
Do you have a routine the night before a big or important life event that you have to make sure you get a great night’s sleep and if so what is it?
“I Ensure everything required for the next day is packed/prepared and in order ready to go. Double check I’ve got everything.
I try not to have superstitions or anything like that. Just try to be relaxed by watching TV, or a film then get to bed at a reasonable time… 10pm ish. Have ear plugs handy in case I get woken.”
What 3 tips could you give for anyone who has a lot of stress in their lives to get a good night’s sleep?
“Learn and practice some breathing and relaxation techniques to help switch off the mind and prevent over thinking. If the preparation has been done with no stone left unturned, then all you have to do on the day is give it your best.
You can’t do any more than that.”

Sam Hurley

Twitter:  @Sam___Hurley

Sam Hurley is a digital marketing expert and ranked as the number 1 global digital marketing influencer.

We asked Sam the same questions;

1. What is your ideal amount of sleep:
“6-8 hours”

2: Do you have a routine the night before a big or important life event that you have to make sure you get a great night’s sleep and if so what is it?

“This is tough because I have a VERY active mind and when I know there’s something important happening the next day, it goes into hyperdrive. I try to watch a funny film and get a really early night.

Preparation is key. If there’s anything left to sort out in the morning, I will be thinking about it all night.”

What 3 tips could you give for anyone who has a lot of stress in their lives to get a good night’s sleep?

“Tip #1: Go to a gym, sauna, jacuzzi and steam room! Without a doubt, this is my #1. Give it a really good innings.

Tip #2: Don’t eat late and stay away from sugary foods altogether. Consume lots of fresh fruit and veg. A healthy diet makes such a huge difference.

Tip #3: Before going to bed, take a walk or a drive if possible, with the windows down. I love doing both, it just helps clear my head and the fresh air feels fantastic (it’s always nice to get away from tech!)
I’ve also recently started listening to calming music/sounds which I find really soothes and helps state of mind.”

Daniel Knowlton

Twitter: @dknowlton1
Daniel Knowlton is the founder of  KPS Digital Marketing and is one of the top 100 digital influencers in the world. He is a speaker at numerous UK marketing events and also a digital marketing trainer.

What is your ideal amount of sleep for peak performance?

“7 – 9 hours”

Do you have a routine the night before a big or important life event that you have to make sure you get a great night’s sleep and if so what is it?

“Go to the gym, eat healthily, be fully prepared and have an early night.”

What 3 tips could you give for anyone who has a lot of stress in their lives to get a good night’s sleep?

“Tip 1: Step back and work out why you are stressed.

Tip 2: Think long and hard if the stress is worth the return you are getting from what you are doing to make you stressed (here’s a hint: it’s probably not).

Tip 3: Come up with a plan to be less stressed. if it’s a job that’s making you stressed, then plan how you can follow your passion or change jobs. If it’s a relationship, take action to resolve or end it, etc.
Rather than working out how to sleep whilst you are stressed, I believe it’s better to find out the root cause behind why you are stressed and take action to remove it.

Hannah Martin

Twitter: @judoHannah

Our last high achiever to provide us with their expert advice is another elite athlete.

This time it is one of the best female Judo athletes in the USA, Hannah Martin.

Hannah is an elite Judo player who travels the world fighting for her nation, and she is hopeful to be selected for the next Olympic games.

 

Take a look at her in action below:

Hannah was able to give a great answer for those of you who travel a lot.

Hannah was asked:

What is your ideal amount of sleep for peak performance?

“When I am competing, I am usually competing in a different time zone.

The time zones vary from 6-13 hours ahead of New York eastern standard time. So it’s quite difficult to sometimes fall asleep at the proper time and to STAY asleep the whole night.

I usually arrive two days before I compete and my goal is to try to get proper sleep right away.

When I arrive, I usually get a workout in and eat a proper meal and then take melatonin (which is a natural sleeping aid) to help me stay asleep the whole night.

I do not take sleeping aids the night before a big competition because I usually end up waking up feeling drowsy and sluggish. The goal is to try to get to bed at a proper time and TRY to sleep the whole night but sometimes it’s quite difficult depending on the time difference.”

What 3 tips could you give for anyone who has a lot of stress in their lives to get a good night’s sleep?

“1. Relax with some nighttime tea
2. Turn off social media, TV and all electronics and read a book.
3. Take a hot bath before bed and close your eyes and meditate or visualize what you want to accomplish.”
Ok so by now you should have picked up some amazing tips so you can improve your nighttime routine.

But wait we have more;
It is one thing having a great routine but it is even better if you know why that routine is essential.

In our next section we focus on the science of sleep and learn what happens when we close our eyes at night.
If you are ready.

Let us dig a little deeper into the world of sleep;

How Much Sleep Does The Average Person Have In Their Lifetime?

The average person sleeps around 8 hours a day which does not seem that bad, however when you consider that by the time we bow out of this world the average person will have slept for 229,961 hours.

That is basically 25 years, or a third of their life.

As children, we get very little advice on how to have a good night’s sleep, other than we must have one. In fact, most parents are so tired they want the kids in bed as quickly as possible while they reach out for the emergency glass of wine.

Even though we spend a third of our life asleep, we do not get taught how to improve our sleep.

It is only as adults when we look to optimise our lives for success and health do we even give the slightest amount of focus to our nighttime routines and how they could be improved and altered.

Why Do We Sleep?

There have been a lot of ideas about why we sleep provided over the years. Some say it is to recharge our systems, others have said it is so our minds can rest.

In truth scientists don’t know but they are starting to uncover some surprising facts

In an interview with BBC News, Professor Nedergaard from the University of Rochester Medical Centre gave us an insight into the power of sleep.

During her studies, they discovered that the brain uses sleep to increase neural connections and clean waste products.

Research suggest that we need to clean out these toxins from our brain but we simply cannot do this while we are awake:

Professor Nedergaard stated: “You can think of it like having a house party. You can either entertain the guests or clean up the house, but you can’t really do both at the same time.”

Further studies have shown that sleep allows us to ‘reset our brain’.
We put an incredible amount of strain on our brains every day as information bombards us. Messages from the kid’s school, our work, our family life and even deciding what are we having for dinner.

No wonder by the end of the day our brains need a rest.

A psychiatrist named Christoph Nissen who led a study at the University of Freiburg has discovered that;
” when we are awake, the synapses that form connections between our brain cells strengthen more and more as we learn and eventually saturate our brains with information.

The process requires a lot of energy, but sleep allows the brain to wind down its activity, consolidate our memories, and be ready to start again the next morning.”

So we can see without a doubt that sleep is a critical aspect of our performance as human beings.
Sadly the vast majority of people never seem to apply any direction or system in place to optimise a great night’s sleep.

As we stated earlier, when we are young our parents often say ‘you need a good night’s rest’ and explain we need that so we do well at school, but other than having a glass of warm milk and a bedtime story we are not taught ‘how’ to have that good nights sleep.

No wonder as adults, when the stress of modern life starts to build we struggle to get to sleep.
Well, do not worry because we have you covered in a second.

We have the sleep routines of highly successful people coming up but for now let us delve into the land of dreams and learn what happens when we close our eyes.

The Stages Of Sleep

There are essentially four stages of sleep that we go through every time we close our eyes to go to sleep.

Stage 1: Light Sleep

Have you ever had that sensation of falling? If you have, then you have entered the first stage of sleep where your body starts to relax.

Stage 2: Slower Brain Waves

In the second stage of sleep, your eye motion will stop, and the brain waves start to slow down.

Stage 3: Slow Wave Sleep

At this juncture, your slower brain waves are interspersed with faster ones, and you are in a very deep sleep. This is the type of sleep that is tough to be woken from.

Stage 4: REM Sleep

The final stage of sleep is rapid eye movement or REM. This is where the eyes start to move, and the pulse begins to quicken and you dream.

FACT: Babies spend 50% of their time in REM sleep Compared to 20% of Adults.
Ok so that is a quick overview of why we sleep but what are the night time routines of successful people? How do the world’s top performers ensure they get a great night’s sleep?

Conclusion And All the Best Tips

Ok so by now you will have a lot of tips for creating an amazing night time routine.

There are of course some common themes here. Of course living a healthy lifestyle is a common sense approach, but the vast majority of our successful people meditate.

Interestingly a lot of them take supplements, use bath salts or such as in the case of Tony Robbins use devices to help them.

It seems that the amount of sleep is not important, we are all different and how we organise our day is a far better focus than trying to reduce our sleep.

No one reads anything heavy before bed. So if you go to bed with your business book in hand, forget it! Try a fiction book instead to relax the mind.

A common theme is removing electronic devices from the room as well and of course taking a bath seems to help.
But what if we were to combine the best tips together;

Well, we have so here is you quick reference guide.

Tip 1: Remove Electrical Devices From the room
Tip 2: No business books before bed
Tip 3: Have a cup of tea
Tip 4: Warm bath
Tip 5: Meditate

Additional supplements: NuCalm, Epsom Salts and Melatonin.

Phew, after reading this you might be ready for bed and thanks for staying until the end.

Sleep is a major part of our life and by crafting a routine that ensures you get a great rest, it will certainly help you to achieve success throughout the day.

Thanks for reading.