Sleep routines
Sleep Routines of Bryan Johnson, Huberman, Rich Roll, Mel Robbins and More, Side by Side
Their bedtimes run from 8 p.m. to about 3 a.m., and their nights from six hours to more than eight. The setup around sleep is far more alike: the same bedtime every night, a cool and dark room, and less light, food and drink late in the day. Those are the ones worth copying first.
What They Have in Common
The same bedtime every night
Johnson is in bed by 8:30 and treats it like a meeting he can't be late for. Huberman goes to sleep at about 10 to 11 and keeps the same wake time every day. Rich Roll is in bed around 8 and wakes between 4 and 5 without an alarm, and Mel Robbins counts back 9 hours from her 6 a.m. alarm. Franklin's plan blocked out ten at night until his 5 a.m. start for sleep.
A cool, dark room
Huberman wants a cool, dark bedroom with blankets he can take off. Johnson blacks out the room and keeps his bed cool but not cold. Ferriss calls temperature one of his main levers for sleep. Rich Roll goes further and sleeps in a tent outside for the cold night air.
Less light and screens in the last hour
Huberman dims the lights and puts his phone on airplane mode about an hour before sleep. Johnson puts screens away for his last 30 to 60 minutes. Mel Robbins charges her phone in the bathroom, so it stays out of the bedroom. Ferriss reads instead.
Watch what goes in late in the day
Johnson stops drinking liquids around 4 p.m. and has given up alcohol and caffeine. Ferriss limits how late he has caffeine. Musk recommends not eating for three hours before bed.
Each Routine, Step by Step
Bryan Johnson
- Stop drinking liquids around 4 p.m. Around 4:00 pm
- Wind down for 30 to 60 minutes 30 to 60 min before bed
- Cut blue light and black out the room Evening
- Keep the bed cool, not cold Overnight
- Use the bedroom only for sleep Always
- Skip alcohol and caffeine All day
- Be in bed by 8:30 p.m., every night 8:30 pm
- Track your sleep Overnight
Andrew Huberman
- Dim the lights and set your phone to airplane mode After sunset
- Take his sleep supplements 30 to 60 minutes before bed 30-60 min before bed
- Go to bed around 10 to 11pm in a cool, dark room About 10-11pm
Rich Roll
- Start tomorrow's morning tonight Evening
- In bed around 8 p.m. About 8:00 pm
- Sleep outdoors in a tent Overnight
Mel Robbins
- Charge your phone in the bathroom Before bed
- Tell people to call, not text, at night Ongoing
- In bed by 9 p.m. 9:00 pm
Tim Ferriss
- Read before bed to wind down Before bed
- Sleep as cold as you comfortably can Bedtime
Benjamin Franklin
- Ask "What good have I done to-day?" and review 9:00 p.m.
- Sleep from 10 to 5 10:00 p.m.
Elon Musk
- Stop eating three hours before bed Three hours before bedtime
- Raise the head of your bed about 5 cm Set up once
- Protect at least six hours of sleep Bedtime, around 3 a.m.
LifeHack starter routine
A 20-minute wind-down built from what they share
Start with these four for a week, then add more once they stick. Join the waitlist and this routine is ready for you the day the app opens.
Save This Routine- 1 min Pick a bedtime you can keep every night From Johnson and Huberman
- 1 min Dim the lights and charge your phone outside the bedroom From Huberman and Robbins
- 3 min Make the bedroom cool and dark From Huberman and Johnson
- 15 min Read or sit quietly, with screens away From Johnson and Ferriss
Other topics
Based on what each person has shared publicly. LifeHack is not affiliated with any of them. Not medical advice. Each step's sources are on that person's routine page.