Tom Brady’s Sleep Routine at a Glance:
- Tom’s sleep routine starts at 6:00pm with a plant-heavy meal aimed at preventing inflammation and aiding in muscle recovery.
- Family time is important to Brady and between 6:00pm and 8:30pm he is hanging out with the fam—talking, watching TV or playing a game.
- At 8:30pm Brady is in his bedroom for his wind-down routine—lights out at 9:15pm.
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Tom Brady’s Evening Routine
The remarkable thing about Tom Brady’s sleep and evening routine is he does the exact same thing from 6 pm-9 pm each night.
It doesn’t matter if he is traveling or on holidays he sticks to a strict sleep and wake schedule.
His evening routine starts with dinner at 6 pm.
6:00 PM
Dinner
- Home-cooked. During Tom’s playing days he had a personal chef named Allen Campbell. Allen cooked plant-heavy organic meals with lean protein like salmon, chicken and grass-fed beef.
- Plant-heavy. Brady is well-known to be strict with his diet. Everything is geared towards helping him recover and support his athletic performance as a football quarterback.
- Lean protein. Brady strictly avoids sugar, gluten and dairy but he still needs lean protein. He relies heavily on organic free range chicken and salmon but also has grass-fed beef on occasion.
7:00 PM
Quality Family Time
- Strengthen family bonds. Brady is big on family. He believes strong family bonds contribute to a sense of belonging and security for him and his kids and wife. Whether it is watching TV, talking, having dinner, playing games—it doesn’t matter—so long as everyone is present.
- Reduce stress. Brady is under stress all day to perform on the field, in the gym and in front of the media. His “happy place” is chilling with his fam. It encourages positive emotions and helps manages his stress on a daily basis.
- Unwind. Tom loves to relax, laugh and enjoy simple moments with his family—sometimes they even watch Sunday football together. This time allows his mind to recharge and benefits his mental health.
7:30 PM
Hydration
- Last hydration of the evening. To avoid having to get up in the middle of the night to pee, Brady doesn’t drink anything less than 1.5 hours before bad. He has an electrolyte pack mixed with 2 cups of water to stay hydrated.
8:00 PM
Light Pliability Exercises
- Prepares muscles for rest. Each night before his wind-down routine, Brady does 10 – 20 mins of light pliability exercises. This has the effect of increasing blood flow to deliver oxygen and nutrients to his muscles. It also reduces muscle tension to reduce the risk of cramping or discomfort while sleeping.
- Calms the body. Pliability exercises activate the parasympathetic nervous system, which is responsible for promoting relaxation and recovery. His body knows it is time for rest and recover once his routine is complete.
8:30 PM
Wind-Down Routine
- Smart lights. At this time Tom Brady heads to his bedroom for his wind-down routine. This includes his oral care routine, nighttime skincare routine and reading. In his bedroom and bathroom he smart lights which automatically simulate natural light cycles and gradually dim into the evening. This is all automated and ready to go so Tom can adhere to his screen-free time an hour before sleep time.
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- Reading. Brady reads real fiction books (not from a Kindle) every night for 30 mins to take his mind away into dreamland.
9:00 PM
Bedtime Routine
- Meditation. Brady now instructs the Calm App to play a guided meditation. This includes breathing exercises and calming music.
- Sleep aid supplement. At 9:00pm each night Brady takes a sleep aid supplement containing L-theanine, chamomile, gaba, magnesium and melatonin. These work together to help Tom fall asleep faster and sleep better.
9:15 PM
Sleep Time
- Lights out. All the smart lights are programmed to turn off at precisely 9:15pm. By this time Brady is already fast asleep and the meditation has done its job.
- 8-9 hours of sleep. Tom has been using smart sleep tracking technology called the Eight Sleep pod. It has embedded tech in a mattress topper that regulates temperature, tracks heart rate and breathing and nighttime movement. All this is tracked inside the app software and turned into a simple sleep score number. This helps Brady track his sleep quality and recovery.
…The Next Day…
6:00 AM
Same Wakeup Time Everyday
- 8.5 hours sleep. Tom Brady wakes up without an alarm. That being said he wakes up at 6:00am (give or take 10 minutes) every-single-morning. That’s what having a strict sleep routine does for you.