If you can't Be Tom Brady, at least You can sleep like him...
There’s no doubt that Tom Brady is doing something right.
At 43, Brady won his seventh Super Bowl and earned his fifth Super Bowl MVP title (a league record for both) after his Tampa Bay Buccaneers defeated the Kansas City Chiefs on Sunday.
Brady credits his longevity and success to his strict health and wellness regimen, the TB12 Method, which he co-created with his longtime trainer Alex Guerrero.
One of the key components in Brady’s plan is his sleep routine.
Brady said in his 2017 book, “The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance” that he sticks to a 9 p.m. bedtime and he wakes up at 6 a.m. (for nine hours of sleep).
Here’s what else is in Brady’s sleep routine, according to his book.
No eating too close to bedtime
Brady makes sure he doesn’t eat anything too late in order to give his food time digest before he goes to sleep. He also avoids alcohol and caffeine, which research has linked to sleep disruption.
“The last thing I eat at night is dinner—and if I ever eat dessert, I try to do it after lunch, so the excess sugar won’t keep me up at night,” Brady said in his book.
No exercise before bed either
Brady likes to get his workouts in early.
“If you exercise at night, make sure it’s two to three hours before you go to sleep, since you don’t want to overstimulate your body and brain,” he wrote.
No distractions
Brady said he turns off all his electronic devices a half hour before bedtime to avoid distractions. His wife, supermodel Gisele Bündchen, doesn’t even allow cell phones near the bed when they sleep, according to the book, and their bedroom has no TV.
A cool bedroom
For Brady, the ideal sleeping temperature is around 65 degrees Fahrenheit. “I like my room cool, dark, and as quiet as possible to make sure I get a great night’s sleep,” he said in the book.
Additionally, though he did not say whether he uses it himself, Brady said in his book that ”contaminants like animal dander and dust can interfere with proper breathing and sleep,” and suggested putting a plant in the bedroom to filter out carbon monoxide and pump more oxygen into the room.
A negative ion generator (on Amazon for about $30), is another option, according to Brady, who wrote that it can enhance respiratory function, filter out indoor air pollutants and guard against mold and bacteria. However, while some studies have shown that negative ions can clean indoor air, the heath benefits relating to humans need to be further verified.
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