SLEEPMAXXING 101: The Evening Routine Secrets of Models and Athletes — How Do Those Who Look and Perform Best Really Sleep?

Do you want to know what connects people who wake up looking like a million dollars, sleep like professionals, and recover like machines?

We're talking about athletes and top models — people for whom sleep, energy, and regeneration are absolute foundations.

Their secret? It's not morning rituals — it's how they end the previous day. In this blog, we reveal the evening routines of some of the best athletes and models in the world.

Let’s sleepmaxx it.

🏋️ATHLETES: Champions' Evening Rituals

1. LeBron James — American NBA basketball player, one of the best players in league history.

"I sleep about 12 hours a day. Sleep is the most important part of my recovery program."

– Puts away his phone and turns off the lights
– Takes a warm shower
– Does 5-10 minutes of stretching
– Eats a light dinner a few hours before bed
– Lowers the bedroom temperature
– Sleeps for 10-12 hours


2. Roger Federer — Swiss tennis player, 20-time Grand Slam winner.

"I need about 10-12 hours of sleep to feel my best."

– Eats an early, light dinner
– Turns off screens after 8 PM
– Goes for a short walk or grounding
– Takes a shower
– Does stretching
– Goes to bed for 10-12 hours

3. Usain Bolt — Jamaican sprinter, multiple Olympic champion and the fastest man in history.

"Sleep is incredibly important to me – without it, there are no results."

– Eats a dinner that supports recovery
– Puts away his phone
– Takes a shower
– Stretches
– Does a short cool-down
– Sleeps 8-10 hours

4. Cristiano Ronaldo — Portuguese footballer, one of the most successful players in the world.

"Recovery is key to my training and form."

– Eats a light dinner without heavy carbohydrates
– Takes a shower (finishes with cool water)
– Stretches
– Sets bedroom temperature to approx. 18–20°C
– Limits light and noise
– Sleeps 7.5–9 hours, sometimes in several segments

💋 MODELS: Glow, Energy, and Deep Sleep Routines

1. Bella Hadid — American supermodel working with the biggest fashion houses.

"I love being in bed. Sleep is my favorite form of recovery."

– Cleanses skin and performs Gua Sha massage
– Washes face with cool water
– Drinks herbal tea
– Meditates or listens to calming music
– Lowers bedroom temperature
– Goes to bed earlier

2. Adriana Lima — Brazilian model, one of the most recognizable faces of Victoria’s Secret.

"Sleep is the most important beauty secret."

– Takes a shower
– Does yoga or stretching
– Drinks green or herbal tea
– Puts away her phone
– Darkens the bedroom
– Sleeps a minimum of 8 hours

3. Miranda Kerr — Australian supermodel and founder of KORA Organics

"Breathing through my nose helps me fall asleep more peacefully and wake up with more energy."

– Takes a bath or shower
– Uses essential oils
– Drinks herbal tea
– Meditates for 5-10 minutes
– Puts away her phone
– Tapes her mouth shut at night (mouth tape for sleeping) to breathe through her nose
– Wears an eye mask and earplugs
– Goes to bed around 8:30–9:00 PM

✨ WHAT CONNECTS THEM ALL?

Although everyone does it differently — the mechanisms that improve sleep are the same.
And most importantly: they treat sleep as non-negotiable and approach it with absolute consistency.

1. Long, regular sleep
2. Winding down before bed
3. Limiting phone use — 30–60 minutes without a screen (melatonin, lower nervous system stimulation)
4. Cool and dark — 17–19°C, blackout curtains or eye mask; avoiding bright light in the buffer before bed
5. Nose breathing — mouth tape if someone sleeps with an open mouth

💜 HOW TO IMPLEMENT THIS YOURSELF (realistically and step-by-step)

Before you dive into the routine: the most important thing is to create conditions that facilitate falling asleep and peaceful sleep for your body. Only then do rituals make sense.

1. Establish a regular bedtime
2. Ensure 7.5–9 hours of sleep
3. Take a warm shower
4. Do one calming ritual: stretching, breathing, "brain dump"
5. Limit phone use — minimum 30 minutes without a screen
6. Prepare your bedroom: 17–19°C, darkness, silence
7. Support nose breathing — mouth tape for sleeping

SO WHAT?

Sleep is a biological repair process — the foundation of health and performance.

And as the routines of athletes and models show, it's not magic or complicated protocols at all.

It's simple actions, done consistently.

Evening is the moment when you decide the quality of the next day — exactly like them.