13 Nighttime Habits of Highly Successful People Before Bed
Simple pre-sleep routines calm your mind, helping you wake up refreshed and focused.
Many of the world’s most successful people treat their pre-bedtime hours as an opportunity to set the stage for the next day’s success. While morning routines often get most of the attention, research suggests that what you do in the evening is just as crucial for mental and physical health, productivity, and overall well-being. Here, we reveal the most impactful nighttime habits of successful people—and how you can incorporate them into your own daily life.
Why Nighttime Habits Matter
Getting the recommended seven to nine hours of quality sleep is foundational for focus, resilience, memory, and creativity. Yet with the hustle and bustle of daily life, many people struggle to wind down. Successful leaders prioritize what happens in the final hours of their day, protecting their rest and setting clear boundaries between work and personal time. By establishing intentional routines, they are able to shut down stress, recharge, and start every morning with clarity and purpose.
The Most Effective Nighttime Routines of Highly Successful People
- Make a To-Do List for Tomorrow
- Disconnect from Work and Devices
- Read for Relaxation—Not Work
- Practice Meditation or Mindfulness
- Move and Stretch
- Prioritize Quality Sleep
- Unwind with a Bath or Shower
- Skip Alcohol and Heavy Meals
- Reflect on the Good Things
- Journal Goals and Progress
- Nourish Your Body with Wellness Practices
- Follow a Conscious Technology Curfew
- Embrace Unique Personal Rituals
1. Make a To-Do List for Tomorrow
Clearing mental clutter is a hallmark of highly successful people. Many top executives, such as Kenneth Chenault (former American Express CEO), take time before bed to jot down three top priorities for the next day. Creating a simple to-do list helps offload nagging thoughts, reduces anxiety, and allows the mind to fully disengage from unfinished business.
- Writing out tasks helps prevent work-related worries from disrupting sleep.
- It creates a clear focus for the next morning, so you start the day prepared instead of overwhelmed.
2. Disconnect from Work and Devices
Many successful people completely disconnect from work and digital distractions in the evening. Sheryl Sandberg (Meta/Facebook’s former COO) turns off her phone before bed to avoid late-night interruptions, while others set boundaries to keep work emails, Slack messages, and notifications out of the bedroom.
- Separating work from rest enhances your ability to truly unwind.
- Blue light from screens can delay sleep and reduce sleep quality.
- Reserve your bed for sleep and relaxation—not for checking emails or scrolling Instagram.
What others are reading
3. Read for Relaxation—Not Work
Bill Gates reads for an hour every night, regardless of how busy he is. However, successful people avoid heavy, business-oriented reading before bed; instead, they pick up fiction or engaging but gentle non-fiction to relax.
- Reading fiction has been shown to lower stress and prime the mind for restful sleep.
- If you struggle with falling asleep, try swapping your business books for lighter reads in the evening.
4. Practice Meditation or Mindfulness
Oprah Winfrey, Arianna Huffington, and many other successful individuals credit regular meditation or mindfulness practices before bed with improving their well-being. Even just 5–10 minutes of focused breathing, guided meditation, or gratitude reflection can reduce anxiety and promote better sleep.
- Meditation helps process the day’s events and turn off the mental noise.
- Many use meditation apps or simple breathing techniques to transition from busy brain to calm body.
5. Move and Stretch
Light movement or stretching helps release tension from the day. Olympic athletes and busy entrepreneurs alike use gentle yoga, foam rolling, or simple posture exercises in their bedtime routines. Jennifer Hill reports taking two minutes to stretch and align posture as part of her nightly wind-down.
- Stretching promotes physical relaxation and helps signal to your body that the day is ending.
- Some people incorporate massage or self-massage, such as a foot or head rub, for added comfort and relaxation.
6. Prioritize Quality Sleep—Set a Routine
Jeff Bezos, Arianna Huffington, and Michelle Obama all publicly champion the importance of adequate, consistent sleep schedules for performance. They structure their evenings to avoid late nights when possible, aiming for at least 7–8 hours of shut-eye.
- Set a consistent bedtime and wake-up time, even on weekends, to regulate your body’s internal clock.
- Use your evenings to prepare your environment: keep your bedroom cool, dim, and free from electronic devices.
7. Unwind with a Bath or Shower
Arianna Huffington takes a warm bath each night to signal her body that it’s time to rest. Bathing with Epsom salts or calming essential oils can help lower cortisol levels and set the tone for restorative sleep.
- Research shows a 10–15 minute bath or shower can reduce stress and improve sleep latency (how quickly you fall asleep).
- Pairing bathing with light reading or calming music further enhances the effect.
8. Skip Alcohol and Heavy Meals
While a glass of wine before bed may seem relaxing, successful people tend to avoid alcohol and heavy, late-night meals. Excessive food and drink can disrupt the natural sleep cycle and reduce sleep quality.
- Avoid eating at least 2–3 hours before bed, and beware of stimulants like caffeine in the afternoon.
- Opt for calming teas (like chamomile) or light snacks if needed.
9. Reflect on the Good Things
Gratitude practices are proven to boost mood and resilience. Benjamin Franklin famously asked himself, “What good have I done today?” before bed. Jennifer Hill lists three things she’s grateful for each night, cultivating peace and optimism before sleep.
- Writing down good moments, large or small, helps your brain focus on the positive.
- This habit mitigates negative self-talk and anxiety, leading to more restful sleep and a happier morning.
10. Journal Goals and Progress
Many successful people use journaling as a way to process the day and plan ahead. These brief writing sessions aren’t about perfection, but about getting thoughts out of your head and onto paper.
- Try writing down one thing you accomplished, one thing you learned, and one thing you want to do differently tomorrow.
- It can also help reinforce long-term goals and daily progress.
11. Nourish Your Body with Wellness Practices
Some high achievers integrate wellness rituals into their nighttime routines. This might include herbal teas, the use of humidifiers or sleep-promoting supplements (such as melatonin under professional advice), or even specialized sleep environments—Olympic swimmer Michael Phelps, for example, has slept in an altitude chamber while training.
- Choose practices that emphasize restful recovery over stimulation, keeping in mind that individual needs may vary.
- Simple versions might include aromatherapy or gentle music.
12. Follow a Conscious Technology Curfew
Turning off electronic devices at least 30–60 minutes before sleep is a consistent theme. Blue light from screens suppresses melatonin, making it harder to fall asleep and achieve deep rest.
- Set a nightly “tech curfew” for phones, tablets, and laptops.
- Replace device time with analog activities like reading, journaling, or conversation.
13. Embrace Unique Personal Rituals
Some successful people have quirky or highly individual bedtime rituals. For example, Gwyneth Paltrow recommends self-massage before bed; Michelle Obama enjoys family game nights and quality time with loved ones. The common thread is intentionally marking the transition between work and rest.
- Craft rituals that feel personally meaningful, whether it’s listening to calming music, connecting with family, or a gratitude meditation.
- The best routine is one you enjoy and can be consistent with over time.
Better Sleep Starts with Better Habits: The Science
Research from the Sleep Foundation confirms that regular routines and healthy sleep hygiene dramatically improve both the quality and duration of sleep. Sleep affects:
- Mental clarity and decision-making
- Cognitive performance and creativity
- Immune system health
- Emotional resilience
By adopting proven nighttime habits, successful people safeguard their performance and well-being. These rituals are accessible to anyone willing to prioritize them.
Table: Nighttime Habits of Famous Successful People
| Name | Key Nighttime Habit | Details |
|---|---|---|
| Bill Gates | Reading | Reads for about an hour every night before sleeping, usually non-business or fiction books. |
| Sheryl Sandberg | Unplugging Devices | Turns off her phone before bed to reduce distractions and avoid overnight interruptions. |
| Arianna Huffington | Bathing & Disconnecting | Takes a warm bath, turns off all electronics, and reads to prepare for sleep. |
| Oprah Winfrey | Meditation | Meditates every evening, using mindfulness practices and guided audio. |
| Michelle Obama | Family Time & Sleep Routine | Spends time with family, reflects on the day, and prioritizes full sleep schedules. |
| Michael Phelps | Special Sleep Environment | Sleeps in a high-altitude chamber during training periods to enhance performance. |
| Gwyneth Paltrow | Self-Care Rituals | Prefers massage and an overnight fast for wellness benefits and sleep quality. |
| Jeff Bezos | Prioritizing Sleep | Ensures to get at least 8 hours of sleep each night for health and leadership performance. |
Tips for Building Your Own Nighttime Routine
- Set a consistent bedtime and create a comfortable, screen-free bedroom environment.
- Experiment by adding or rotating different rituals to find what best suits your personality and schedule.
- Try tracking your sleep and mood for a week to see how small tweaks affect your overall well-being.
- Avoid perfectionism; routines should support, not stress, your nightly wind-down.
Frequently Asked Questions (FAQs)
Q: What is the single most important habit for a good night’s sleep?
A: Most sleep experts agree that maintaining a consistent sleep schedule is crucial—going to bed and waking up at the same time each day reinforces the body’s natural circadian rhythm.
Q: How much sleep do successful people actually get?
A: Research and personal accounts suggest most top achievers aim for 7–9 hours of sleep, though some claim to thrive on less. However, prioritizing quality and consistency appears more important than duration alone.
Q: Should I meditate, read, or write before sleep?
A: Successful people often combine more than one calming activity as part of their routine. Choose whatever helps you best transition from the bustle of the day to rest, whether it’s meditation, light reading, or brief journaling.
Q: Are nightcaps or alcohol helpful for sleep?
A: No. While alcohol may initially make you feel drowsy, it disrupts the deep and REM sleep cycles, leading to poorer sleep quality and less refreshment the next day.
Q: Do I need a complicated routine?
A: No! A successful nighttime routine should be simple, enjoyable, and repeatable. The power lies in consistency and your ability to disconnect and fully unwind each night.
References
- https://thealexandergroup.com/9-nighttime-habits-of-highly-successful-people/
- https://www.businessinsider.com/what-successful-people-do-before-bed-2017-4
- https://www.mattressinsider.com/blog/nighttime-routines-highly-successful-people/
- https://www.success.com/nighttime-routines-of-successful-people/
- https://www.goodhousekeeping.com/health/wellness/a62922307/10-3-2-1-0-sleep-rule/
- https://www.youtube.com/watch?v=tH196E4q55o
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