sleep.

bedtimes, wake times, light and wind-downs.

42 high performers · 75 steps

hailey biebermodel · founder of rhode
- 7:00–8:00up with her son“between 7 and 8. my son usually wakes up around 7:30-ish, so i like to be up with him as much as i can.”source
lebron jamesnba player · philadelphia 76ers; co-founder of ladder
- midday (game day)a 90-minute hyperbaric nap, then the cold tub“then i took a nap in the hyperbaric chamber for an hour and a half. then i got in the cold tub, again, before i came here.”source
- after practiceget a nap in“when i get home after practice, most important, get a nap in.”source
- about 9 pmbed around 9“about 9:00 at night… i am going to bed.” dinner and a glass of wine happen early to make it.source
andrew hubermanneuroscientist · huberman lab
- about 6 amup around 6, water firsthe wakes around 6 and starts with 16 to 32 ounces of water. if he didn’t sleep enough, he does 10 to 30 minutes of nsdr or yoga nidra.source
- first hourdaylight in his eyesbright light, ideally sunlight, in the first hour after waking; if he can’t, a 10,000-lux light, or every light in the room switched on.source
- after darkdim, calm eveningslights down, no caffeine, nothing intense if he exercises, and no cold plunge at night. late workouts, when he has to, are easy cardio.source
steven bartletthost of the diary of a ceo · investor
- 9–9:30 amno alarm, nothing before 11he wakes around 9 or 9:30 and keeps his calendar clear of meetings and appointments before 11.source
cristiano ronaldofootballer
- 8:30–8:45the same bed and wake time“i go bed around 11:20… and wake up 8:30, 8:45. it’s my routine.” he aims for about 8 hours.source
simone bilesgymnast · most decorated in the sport
- no alarm for practicemornings are hers again“i don’t have to get up early to train anymore.” she uses the time for things training never left room for, like design meetings for the house she…source
bryan johnsonfounder of blueprint
- 5:00wake naturally, no alarm source
- 5:103–4 min of 10,000 lux lighthe’s up before the sun.source
- 7:30–8:00 pmscreens off, then 10 min of 4:6 breathingfamily time with screens off; at 8 pm, 10 minutes of breathing: in through the nose for 4 seconds, out for 6.source
1 more on bryan’s page →
stephen currynba player · golden state warriors
- afternoonpregame nap“i usually take a pregame nap somewhere in there, at least an hour, somewhere between one and three hours.”source
- before sleepa sleep sound trackhe puts on an audio track, “a sleep sound device meant to trigger the brainwaves and help you get deep sleep.”source
- 11 pm–1 amnight owl bedtime“i go to sleep between 11 p.m. and 1 a.m., depending on the night.” he aims for at least eight hours.source
tony robbinslife and business strategist · co-author of life force
- sleep4.5–5 hourshe says he sleeps four and a half to five hours; five is ideal for him.source
mikaela shiffrinalpine ski racer · most world cup wins in history; olympic slalom champion
- between sessionsa 20–40 minute nap with an alarmthere are no real weekends in the season, so she takes small windows: “these are my 20 minutes, or my 40 minutes, where i can set an alarm, and i…source
wim hofbreathing and cold-exposure teacher · “the iceman”
- with the sunwakes with the light, no alarm“i usually wake up with the sun. no alarm, no wearable. just nature.”source
- bedtimecold shower or breathing if sleep won’t comemost nights he falls asleep naturally. he avoids phones and screens, and uses no trackers or sleep apps.source
katie ledeckyswimmer · nine-time olympic gold medallist
- any free momenta power napher go-to for an afternoon slump is “a power nap!” on lighter days: “i’ll focus on trying to get a nap in, just get my feet up.”source
- bedtimedark, cool room and a shower“i make my room dark and cool, and i also like to take a shower just before bedtime.”source
- nighteight or more hoursin hard training blocks she doubles down on “getting eight or more hours of sleep… taking naps when i can.” after paris she logged 8 to 10 hours a…source
mark hymanphysician · author
- then20 minutes of morning lightoutside if it’s a nice day; if he can’t get sunlight, full-spectrum light glasses, for about 20 minutes.source
- overnightphone out of the bedroomhe charges the phone in another room and avoids it first thing in the morning and last thing at night.source
casey meansphysician · co-founder of levels · author of good energy
- 7:35morning sunlight on skin and eyessomething outside before her shower: composting, the garden, a walk round the block. “the key is doing something early in the morning to get sun on…source
naval ravikantco-founder of angellist · investor and host of the naval podcast
- on wakingno alarm clock“yes, i’m alarm clockless.” he sets one only as a backup, and late: “i set the alarm clock from 11:00 a.m. in case i was stricken with a flu that…source
- ~7:30 (2015)wakes to daylight under a skylight“i sleep underneath a skylight, which is deliberate.” he called himself a night owl: “i get up around 7:30.”source
- 4–8 hourssleep comes and goes“some nights i’ll sleep 8 hours. some nights i’ll sleep 4 hours. but it’s literally just random.” he says his sleep tracker is “always telling me i…source
kayla barnes-lentzlongevity biohacker and podcast host
- 4:50 amwakes without an alarmshe was up at 4:50 a.m. the day elle visited, no alarm.source
- sunrisesunrise walk with her husbanda walk around her neighbourhood at sunrise.source
- 8:00 pmin bedby 8 p.m. they’re in bed.source
patrick bet-davidfounder of valuetainment and php agency · host of the pbd podcast
- most nightsfour to six hours, then eight once a weekmany nights are four to six hours; once a week he gets eight, if the kids don’t wake him.source
coco gaufftennis player · two-time grand slam singles champion
- 5–5:30 ama pre-alarm, then up at 6:30“i’ll put an alarm super early at 5 or 5:30 in the morning and then go back to sleep, and then probably get out of bed at 6:30.”source
gary breckahuman biologist · host of the ultimate human
- within 30 minsunlight in the eyes, outside“not through a window.” overcast still counts; if it’s dark, he says get 8 minutes outside later in the morning.source
emily obergfounder and ceo of sporty & rich
- 10–11 pmbedin bed by 10 or 11, which she calls ideal; later in paris summers.source
peter attiaphysician · author of outlive
- before bedsauna, shower, straight to bedhe brushes and flosses before a pre-bed sauna so he can go straight to bed afterwards, and keeps a second phone with no email or social media for the…source
pia mancefounder of heaven mayhem · host of pia’s pod
- 5:00–5:30early wakeup at 5 or 5:30 in la; she never stays in bed once awake.source
- bedtimemagnesium, hot water bottle, mask, mouth tapemagnesium, a hot water bottle, a sleep mask and mouth tape; aims for at least eight hours.source
tom bradyseven-time super bowl champion; fox nfl analyst and las vegas raiders part-owner
- before beddark, cool, screens off an hour beforehis sleep rules: roughly the same bedtime, a wind-down routine, no caffeine, alcohol or big meals late, no screens for at least an hour, and a dark…source
matthew walkersleep scientist · author of why we sleep
- within 60 min of wakingdaylight, outsidehe gets outside for natural daylight within an hour of waking. “it doesn’t matter how long you are outside.” looking through a window doesn’t count.source
- before 7 amwakes on his own, alarm as back-uphe usually wakes a little before seven. the alarm is set for 7:04, only to protect his regular schedule.source
- an hour before beda “to-bed” alarman alarm an hour before lights-out, to start winding down. “you can’t land a plane you never started descending.”source
5 more on matthew’s page →
jocko willinkretired navy seal commander · author · co-founder of jocko fuel
- every daythe same wake time, every dayhe says he doesn’t need much sleep and recommends getting up “around the same time every day.” check whether strength and conditioning are improving…source
rich rollultra-endurance athlete · podcaster
- ~4:00 (often 3:00)wake without an alarmhe says he usually wakes around 4, often at 3, without an alarm.source
- ~8:00 pmbedabout 7–8 hours most nights. he has also described sleeping in a tent in his yard.source
ben greenfieldbiohacker · author of boundless
- in bedprayer with his wife“the very last thing i do in bed before i fall asleep is my wife and i pray together.”source
eliud kipchogemarathon runner · two-time olympic champion
- when he cana daytime nap“when i get time to sleep during the daytime, i can just have a nap and sleep.”source
- every nightsix and a half to eight hours“i sleep about six and a half to eight hours, and that’s enough for me. i am strict on my sleep.”source
andy galpinhuman performance scientist · host of perform
- 5:30–6:30wakes without an alarm“i wake up when my body tells me to, usually between 5.30 and 6.30am… i don’t use an alarm.”source
- eveningthe kids’ wind-down sets hisa 45–60 minute bath, teeth and stories routine for the kids sets his rhythm too. he doesn’t avoid screens but stays off work and the news.source
brian cheskyco-founder and ceo · airbnb
- 1:30–2:30 amat least seven hours“a non-negotiable is i want to try to get at least seven hours of sleep… the extra hour you save by not sleeping probably makes every hour the next…source
patrick mahomesnfl quarterback · kansas city chiefs; three-time super bowl champion
- bedtimecold, pitch black, no tv“then it was a cold room, blackout curtains, no tv on.” sleeping with the tv on, his recovery had sat around 40 to 60. in 2026: “we have to turn all…source
jesse itzlerco-founder of 29029 and marquis jet · author
- about 6:30no alarmhe wakes around 6:30 with no alarm; the day is planned the night before.source
- by 11asleep by 11he aims to be asleep by 11 and says sleep is what he’s working on.source
alex honnoldprofessional rock climber · first to free solo el capitan
- 10 pm–6 amasleep from 10 to 6“ideally, we try to get to bed early because the kids wake up early… that means trying to be asleep from 10 to 6 every day.”source
mark zuckerbergco-founder and ceo of meta
- ~7–7:30 amup with the kidshe gets up around 7 or 7:30, when the kids wake.source
- every nightseven to eight hours“really dialed in my sleep with eight sleep and oura,” he wrote, getting about seven to eight hours.source
george heatonco-founder and creative director of represent and represent 247
- 5:00 ama 5 am wake-up“it’s 5am wake-up calls and i’m in the office by 6am.”source
- in beda cooling mattressthe one thing he says every founder should have at home is a cooling mattress: “it cools you down when you’re in bed. especially out here in…source
sahil bloomauthor of the 5 types of wealth · investor and writer of the curiosity chronicle
- 4:15 amup at 4:15, every dayhe’s up by 4:15 every single day and in bed by 8:15 the night before, for eight hours of sleep.source
- 8:15 pmlights out at 8:15time with his wife from 7:30, then asleep by 8:15.source
chris hemsworthactor · founder of centr
- an hour before bedscreens off, then a book (as of 2023)“try to stay off screens an hour before bed and read most nights.”source
mark wahlbergactor · producer · co-founder of performance inspired and municipal
- ~3:00wakehis routine starts around 3 am, even when he travels.source
- ~7:00 pmbedin bed by about 7 pm (6:30 when he’s on east coast time).source
gwyneth paltrowactor · founder of goop
- 8–9 pmin bed by 8 or 9“i’m in bed early, usually by 8pm or 9pm. it’s kind of embarrassing, but i love it.”source
jennifer anistonactor · founder of lolavie
- 4:30 on work daysup early on work days4:30–5 am when filming; 8–9 am on days off: “i’m a late-night person.” (2016)source
serena williams23-time grand slam champion; founder of wyn beauty and serena ventures
- 8:00 pmkids to bed, then her own wind-downshe goes to bed a lot earlier now, with the kids.source
venus williamstennis champion · entrepreneur
- wind-downrewatch a favourite show“it’s calming and comforting.”source