What is the ideal bedtime routine?


Brad Barrett shares some insights on creating a healthy bedtime routine.

  1. Optimal Sleeping Temperature:

    • Sleep in a cooler environment to enhance sleep quality, particularly REM sleep. Brad mentions that a temperature around 63-65 degrees Fahrenheit is ideal. Monitoring sleep with tools like an OURA ring has shown that cooler temperatures can optimize sleep quality 1.
  2. Evening Routine Recommendations (via guest Dominick Quartuccio):

    • The last 30 to 60 minutes of your night are crucial. Avoiding screens, such as phones or laptops, is important. Instead, engage in calming activities like reading a fiction novel that doesn’t stimulate the brain intensely. Consistency in bedtime, aiming for the same 90-minute period each night (e.g., 10:00 to 11:30 PM), establishes a wind-down routine and promotes better sleep quality 2.

Implementing these strategies can help you create a bedtime routine that contributes to improved sleep quality and overall well-being.

Optimal Sleep Temperature

Brad and Jonathan discuss the optimal temperature for deep sleep and how it affects their sleep patterns. They reference a book by Dr. Matthew Walker and share their personal experiences with temperature and sleep optimization.


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