The Sleep Habits of the Successful

The benefits of a good-night’s sleep are well-understood at this point, yet more than half of Americans don’t get the recommended 7-9 hours of sleep per night.
Which begs the question, what are the highly successful doing for sleep? Are they in the half that are sleeping well, or are they in the half that don’t get enough sleep.
As you’d expect, it’s a bit of a mixed bag, with Nikola Tesla only having slept two hours at a time, Marissa Meyer of Yahoo! frequently clocking 130 working hours per week (with a weeklong vacation every few months to catch up), and President Obama averaging 6 hours per night.
But, it seems that the smart money is still on getting a good night’s sleep. Highly successful people who value sleep include Facebook COO Sheryl Sandberg, Amazon CEO Jeff Bezos, former Microsoft CEO and Gates Foundation co-founder Bill Gates, investor Warren Buffet, Huffington Post founder Arianna Huffington, the Dalai Lama, and entertainers Jessica Alba, Cameron Diaz, Ellen Degeneres, Halle Berry, and Matthew McConaughey. I don’t know about you, but I’d be OK being on that list!

5 Smart Sleep Habits to Start Tonight

  1. Sleep in a dark, cool room. A dark room helps the body produce the sleep hormone, melatonin, so you’ll fall asleep more quickly and stay asleep longer. And set your programmable thermostat to take your room down to 60-67 degrees for ideal sleeping.
  2. Avoid electronics before bed. The blue light from our backlit electronics suppresses the melatonin that helps us sleep. If the idea of getting offline 30-60 minutes before bed makes you twitchy, then install a blue-blocker like f.lux to help mitigate the light’s effect.
  3. Keep a consistent schedule. While Marissa Meyers’ plan of catching up every few months may seem like a good idea, it actually wreaks havoc on the body. The body and brain like to predict, and a consistent schedule will help you sleep longer and better.
  4. Take a hot bath or shower before bed. Body temps fall near bedtime, and when you get out of the bath or shower your body temp will automatically fall, helping signal to the brain that it’s time to sleep.
  5. Engage in bedtime meditation. Your mind is spinning and your body is tense. By meditating, counting sheep, or focusing on your breathing, your brain won’t be able to focus on this activity AND the events from the day.

Soccer Stud Cristiano Ronaldo Poses Naked With Girlfriend Irina Shayk for Vogue Spain Cover


If only Irina Shayk could scoot over just a little bit...
The 28-year-old Russian supermodel glowed on the cover of Vogue Spain for their June 2014 issue in a strapless white dress, and although she looked absolutely gorgeous, all eyes went to her super-hunky boyfriend Cristiano Ronaldo who was standing behind her—naked.
Absolutely naked.
Yep, the only thing standing between you and the soccer stud's family jewels is his 5-foot-10 brunette beauty (but then again, that's always the case, right?).
The too-hot-to-handle couple appeared in the magazine for a racy spread shot by famed photographer Mario Testino.
"Mario and Carlyne [Cerf De Dudzeele] were the first high fashion people to say yes when the rest said no [to the shoot]," Shayk said. "Shooting with them was effortless and magical and like a family reunion sharing something as special as this together."
As if the nude cover wasn't enough to make you fall over into a pool of your own drool, the sexy duo took on multiple seductive shots for the spread of snapshots featured inside the magazine, including some of Shayk posing topless alongside her buff beau and a naughty black-and-white photo of Ronaldo slipping off Irina's pants as she lay on top of him. Sigh.
We'll be spending the rest of our Monday daydreaming.

Sponsorships

Ronaldo has signed many sponsorships as his reputation rapidly grew from his time at Manchester United.[310] In October 2009, Ronaldo was named the new "spokesmodel" forEmporio Armani men's underwear and jeans. In February 2010, he re-upped his endorsement contract with American sportswear company Nike until 2014.[312] He has also signed other sponsorships from Coca-Cola, Castrol, Konami, Banco Espirito Santo, Motorola, Jacob & Co., Herbalife, KFC, Tag Heuer and Fly Emirates.] All of his sponsorships have earned him a total of an estimated $21 million per year as of June 2013.[321]
wealth:
In March 2010, France Football ranked Ronaldo third in its list of the world's highest paid footballers, behind David Beckham and Lionel Messi, with £27 million (€30 million) in combined income from salaries, bonuses and off-field earnings. His net wealth was estimated at $160 million
In January 2014, Spain's high tax laws meant that, reportedly the world's highest-paid player in terms of gross salary, Ronaldo (£11.87 million-a-year) could only rank second in terms of net pay in World Soccer Magazine's list of the footballers with the highest salary, focusing on net basic salaries and do not include bonuses and incentives.
In March 2014, Ronaldo was ranked second in France Football's annual list of the world's highest paid footballers with €39.5 million in combined income from salaries, bonuses and off-field earnings.
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