Fitness Youtuber Tries a Scientifically ‘Perfect’ Night Routine – These 5 Changes Made the Biggest Difference

After weeks of chasing the ever-elusive 90+ sleep score on his tracker, fitness creator Will Tennyson set out on a mission: to engineer the perfect night’s sleep from start to finish.

In his latest YouTube video, Tennyson invites viewers into a meticulously crafted bedtime routine involving a science-backed grocery haul, magnesium baths, muscle relaxation, and even lavender-scented ambiance. The result? A night filled with hope, heavy eyelids, and one surprisingly average sleep score.

“I feel like I’m one yawn away from a coma,” he said before bed, “but this might either be the best sleep of my life—or a full-on flop.”

Here’s what happened when he tried to optimize every single element of his pre-bed routine.

Why Will Tennyson Tried to Hack His Sleep

For someone obsessed with recovery, Tennyson has become increasingly fixated on his sleep performance metrics.

Wearing a smart sleep ring, he noticed that while his rest was generally good, it wasn’t perfect. “If you love something, put a ring on it,” he joked, “and I love sleep.” Determined to hit an elite 95+ score, he decided to overhaul his entire night with one goal: to let science do the heavy lifting.

What followed was a deeply researched, slightly unhinged routine built to calm the body, soothe the mind, and lull himself into the deepest slumber possible—without pills or shortcuts.

“Meal Prepping for My Dreams” — The Sleep-Friendly Grocery Haul

Tennyson’s first stop? The grocery store. Armed with research, he went shopping for foods proven to support better sleep. His cart looked more like a nutritionist’s wishlist than a typical dinner run:

• Wild salmon – rich in omega-3 fatty acids and vitamin D, both of which are associated with increased melatonin production.
• White rice – high glycemic index foods like rice can help shorten sleep onset time.
• Tart cherry juice – known to naturally boost melatonin and improve sleep efficiency.
• Unsweetened almond milk and nutmeg – packed with magnesium and tryptophan, promoting muscle relaxation and drowsiness.
• A spoonful of honey – causes a mild insulin spike, which may assist in transporting tryptophan to the brain.

“I’m essentially meal prepping for my dreams,” he said. “This meal should be so powerful that each bite risks turning me into a narcoleptic.”

He ate dinner before 5 p.m., citing studies that show earlier meals lead to lower nighttime heart rates, which can enhance sleep quality. Though early dining gave him “anxiety,” he noted, “apparently, it’s better than eating dinner and a regret sandwich at 10 p.m.”

Mind and Muscle: Pre-Bed Rituals That Set the Tone

Once his early-bird dinner was down, the evening moved into mental and physical wind-down mode.

Progressive Muscle Relaxation

Using a 20-minute YouTube video, Tennyson followed a guided routine where each muscle group is tensed, then slowly released.

“I guess there is a point to flexing without a mirror directly in front of you,” he said. “Despite my face in these moments, it was extremely relaxing.”

This technique has been shown in clinical studies to reduce anxiety and insomnia symptoms, especially in people who struggle with racing thoughts at night.

Journaling to Offload Mental Clutter

He then journaled to clear his mind and made a detailed to-do list for the next day. The practice, often recommended by sleep specialists, is a way to discharge worries and organize responsibilities—two major sleep disruptors.

“Am I organizing my life or just procrastinating in a more sophisticated way? The answer remains unclear,” he quipped.

Despite the humor, Tennyson admitted that putting his thoughts on paper did leave him feeling more relaxed and prepared to wind down.

A Bath, A Bomb, and a Drop in Core Body Temp

Around 7 p.m., Tennyson stepped into a hot bath infused with a magnesium and eucalyptus bath bomb, noting the “Chernobyl-level spa treatment” was designed to trigger a drop in body temperature post-bath, a proven method for stimulating melatonin production.

“I was boiling in there. But apparently, once you cool down after the bath, your body gets the memo—it’s sleep time.”

Studies suggest this drop in core temperature sends a biological signal that mimics the body’s natural pre-sleep cooling process.

Transforming the Bedroom Into a Sleep Sanctuary

Tennyson then turned his bedroom into what he dubbed a “one-man slumber party,” filled with intentional, science-driven sensory cues:

• Lavender diffuser – the aroma of lavender has been linked to lower cortisol levels and deeper sleep.
• Star projector – slow-moving light patterns can aid relaxation and support the circadian rhythm.
• Fake candles – for ambiance without fire hazard.
• Temperature set to 65°F – widely considered the ideal room temperature for sleep.

“I don’t know if I want to go to sleep or invite the boys over for a pillow fight,” he joked, admiring his setup.

Final Pre-Bed Habits and Sleep Hacks

As 10 p.m. approached, Tennyson stacked on a few final methods.

• Brown noise played in the background. It’s a deeper, softer alternative to white noise, and may be more calming for some.
• He performed legs-up-the-wall yoga, a pose known to calm the nervous system and reduce blood pressure.
• Created a warm, frothy pre-bed drink of almond milk and nutmeg, which he described as tasting “like what I always imagined Santa would taste like.”
• Took a magnesium supplement (Natural Calm) and a full dose of melatonin.
• Enjoyed quiet time with his cat, Boba, which studies show can lower stress hormones.

Lastly, he lay down and used the “count to 300” technique to occupy his mind with something boring enough to shut it down.

“I think I’ve done everything in my power to set myself up for the perfect night’s rest. Now, we wait.”

The Sleep Results: Did It Actually Work?

Tennyson fell asleep quickly and stayed asleep for over 8 hours—without waking up once, a rare occurrence for him.

His sleep tracker showed:

• Total sleep time: 8 hours 17 minutes
• REM sleep: 2 hours 9 minutes
• Sleep efficiency: 93%
• Sleep score: 90
• Readiness score: 86

“I felt like a 95 Readiness, but now I’m down to an 86,” he said. “It’s like when you plan the perfect date and all you get is a kiss on the cheek.”

Despite everything going right, one factor held him back: a slightly elevated resting heart rate, likely tied to the pressure he placed on himself to “perform” in sleep.

“I was putting so much pressure on getting perfect sleep that I gave myself bedtime performance anxiety,” he admitted.

What Actually Helped—and What Might Not Have Mattered

While the entire routine contributed to a restful night, a few clear winners emerged:

• Earlier dinner time helped prevent overnight heart rate spikes.
• Magnesium bath and supplements contributed to muscle relaxation and melatonin production.
• Cutting off screens and journaling eased mental stress.
• Ambient light and scent created a calming sensory environment.

Other elements—like counting to 300 or spooning honey—may have had less measurable impact, though they still supported the overall experience.

Final Thoughts: Sleep Perfection Is a Myth—but Rest Is Not

Despite not hitting the coveted 95, Tennyson admitted the experiment was a success in more ways than one.

“My brain felt heavy for the first time before bed,” he said. “Not from stress—just from readiness.”

The biggest takeaway? Sleep isn’t a score—it’s a feeling.

Tennyson may not have cracked the code to flawless sleep, but he did prove that building healthy nighttime habits—and sticking to them—can make a real difference.

And for anyone chasing better rest, his video is a reminder that sometimes, the best thing you can do… is just put down your phone, take a bath, and chill the hell out.