The last thing you do before bed can greatly affect your mood and energy level the next day, as it often determines the hours and quality of your sleep.

Successful people realize that their success begins and ends with their mental and physical health, which is almost entirely dependent on getting enough sleep, writer Rachel Gillett said in a report on Business Insider. Here are several things many successful people do before bed:

1- Reading
Experts agree that reading is the last thing most successful people do before going to bed, as Barack Obama and Bill Gates are known to spend at least half an hour reading before bed.

International business spokesperson and author Michael Kerr said he knows many business leaders who devote time to bedtime read-only, and go further by making this routine a "non-negotiable element" in their daily to-do list.

2 - keep away from electronic devices
The blue light from your phone tells your brain to stop producing melatonin, which is a key hormone that regulates the circadian rhythm.It informs your body when it's time to wake up and sleep, which can lead to poor sleep, vision problems, cancer and depression.

"The last thing you need is lying on the bed thinking of an e-mail you just read and you got from your boss," explains organizational psychologist and author Michael Woodward.

3- Disconnecting with work
Kerr noted that really successful people do anything but work just before bed, as they don't obsessively check their email and try not to focus on work-related issues.

In turn, work-related fatigue can curb your production by causing you to become angry and stress quickly. Spending time after work can completely disconnect your job may contribute to higher production the next day, where you will feel renewed energy and ready to take on today's tasks.

Fatigue from work may curb your production (websites)

4. Reset the task list
“Clearing your mind for a good night's sleep is critical for many successful people,” Kiir said.

5 - spending time with the family
Woodward shows that it is important to take some time to chat with your wife, talk to your children or play with your pet, which author Laura Vandarkham considers a common practice among very successful people. "No one can go to bed at the same time with their partner, but if you can do that, that's a great way to communicate," she said.

6- Diary of gratitude
Kiir noted that many successful people devote the time immediately before sleep to reflect on or write three things that they wish to happen that day. "Keeping a gratitude diary also reminds people of the progress they have made throughout the day in any aspect of their lives, which in turn is a key way to keep enthusiasm burning, especially when going through a difficult period," Kiir said.

7- Go for an evening stroll
Baffer founder and CEO Joel Gasquin said he walks 20 minutes each evening before going to bed. At work and attain a state of fatigue. "

Despite the belief that exercise before bedding may prevent sleep, the National Sleep Foundation found that exercising whenever you can, even at night, helps you sleep better, and many studies have found that walking reduces stress and anxiety.

Exercise at night helps you sleep better (Pixels)

Visualize tomorrow
Workplace expert Lynn Taylor reports that many successful people spend a few minutes before going to bed to visualize a positive outcome for their projects.

9. Meditation
Many successful people spend the ten minutes before sleep in meditation, as executive coach Del Corro shows that this is a great way to make your body relax and make your mind calm.

10 - Planning for sleep
"The dangers faced by people who are busy due to chronic sleep deficiencies have taken a lot of ink," said Kiir. The only way to do this is to go to bed at a fixed time each evening, which is a major habit recommended by all sleep experts to ensure a healthy sleep.


11 - routine for cleanliness
The National Sleep Foundation recommends a hygiene routine that sends a psychological signal that you're preparing to sleep, which may include brushing your teeth, washing your face, flossing, and combing hair.

12 - get rid of pressure
You may want to have a warm bath or you may be comfortable listening to quiet music. In fact, the most successful people find ways to relieve stress before going to bed. This allows them to relieve stress and sleep faster and longer hours until they are ready for the next day.