Nicolas Cage’s 7:30 Bedtime Routine Builds His Character Arc

The actor’s approach highlights how a disciplined sleep routine worked for his serial-killer character in ‘Longlegs’– the 2024 horror/crime thriller.

Have you ever thought about how a change in bedtime routine, even a small one, could completely transform your sleep health and creativity?

Nicolas Cage has a lot of mouths to feed in the morning. His day begins with bringing a bottle of milk to his 18-month-old daughter, followed by feeding his cat, Merlin, two cans of his favorite food.

Recently, I came across a fascinating interview with Nicolas Cage, where he opened up about his revamped bedtime habits. The actor, known for his intense and versatile roles, revealed how embracing a 7:30 pm bedtime, steering clear of whiskey, and focusing on discipline has helped him stay sharp and creative—even while preparing for his dark and intriguing role as a serial killer in ‘Longlegs’.

Inspired by his journey, I’ve started reflecting on my own habits, discovering just how impactful a consistent bedtime can be for both mind and body…

In this article, I’ll share how I’ve started weaving some of these lessons into my bedtime routine—and how you can do the same.

Nicholas Cage, His Busy Lifestyle & Unique Approach to Sleep

What struck me most was how these changes weren’t just about improving Nicholas Cage’s performance on-screen.

His simple, structured morning routine is rooted in a disciplined lifestyle that starts the night before—with an early bedtime at 7:30 pm.

Cage has openly shared how this consistency, along with abstaining from alcohol, has sparked his creativity and helped him stay focused, whether he’s preparing for intense roles like his serial-killer character in ‘Longlegs’ or embracing life as a new father.

His approach resonated deeply with me.

I’d always believed that staying up late was a sign of productivity, but in reality, it left me drained, distracted, and sluggish. Back then I had no bedtime routine.

Inspired by Cage’s example, I decided to take a closer look at my own sleep habits.

Cage’s routine is surprisingly simple yet powerful

Here’s what his routine looks like:

• Early 7:30 Bedtime: By committing to an early bedtime routine, he ensures his body and mind get sufficient rest.
• Abstinence from Alcohol: Cage has replaced indulgence with clarity, choosing sobriety to stay sharp and creative.
• Focused Fatherhood: As a new dad, he prioritizes presence and energy for his family, making intentional choices to support his role.
• Health and Fitness: He complements his sleep routine with a balanced lifestyle to stay fit and energized.

Healthy Sleep Habits If You’re Facing Disrupted Sleep

If you’ve seen Gone in 60 Seconds, you know Nicolas Cage can pull off high-speed heists with impeccable timing.

What if I tell you that by following his sleep routine, you could be gone—straight to sleep—in 60 seconds?

Reading about Cage’s commitment to a structured bedtime made me realize just how much sleep habits impact overall well-being. His 7:30 pm bedtime may seem extreme, but the core lesson is universal: consistency is key.

Sticking to a fixed sleep schedule helps regulate the body’s internal clock, making it easier to fall asleep, stay asleep, and wake up feeling truly rested.

Power of Consistency

Our bodies thrive on routine.

When we go to bed and wake up at the same time every day, our circadian rhythm stays aligned, promoting deeper, more restorative sleep.

In fact, studies by the National Institute of Health (NIH) show that irregular sleep patterns can lead to:

• Poor cognitive function
• Mood swings
• Increased stress levels
• Long-term health risks like heart disease and metabolic disorders

So while you may not be pulling off high-stakes car heists like Cage in Gone in 60 Seconds, adopting his bedtime routine, regardless of a busy schedule, might just help you steal back your energy, focus, and even enhance creativity.

Minimalistic Lifestyle ‘Tweaks’ for Better Sleep

Adopting a healthier schedule doesn’t always require a dramatic lifestyle overhaul.

Simple changes can make a big difference.

1. Reduce Your Screen Time Before Bed

Cage’s commitment to eliminating distractions aligns with sleep science.

Blue light from screens can interfere with melatonin production, making it harder to fall asleep. Cutting back on late-night scrolling has helped me unwind faster.

2. Embrace Relaxation Techniques

Ease up after a long day.

Instead of ending the day in a rush, incorporating activities like reading, journaling, watching ASMR videos, checking through a successful ‘To-do’ list, deep breathing, or meditation in your bedtime routine can help transition the mind and body into sleep mode.

3. Optimize the Bedroom Space

Be organized.

Keeping the bedroom cool, dark, and free from clutter and noise promotes deeper rest. Invest in cozy breathable bedsheets, supportive firm mattress, and memory foam pillows if necessary. Cage’s minimalist approach to his bedtime routine suggests that creating a sleep-conducive environment is part of his success.

4. Finally, Avoid Late-Night Stimulants

Abstinence leads to > Clarity

Cage has chosen abstinence from alcohol, which not only improves sleep quality but also enhances mental clarity. Similarly, cutting back on caffeine and heavy meals in the evening can prevent restlessness at night.

Lessons from Nicolas Cage’s Routine

Nicolas Cage’s transformation for Longlegs wasn’t just about embodying a serial killer on screen—it led to real-life changes in his sleep and lifestyle habits.

Here’s what stood out to me from his approach and how it can apply to anyone looking to improve their sleep health.

1. Prioritizing Rest to Enhance Creativity

The actor’s decision to adopt a 7:30 pm bedtime may seem a bit extraordinary, but it reflects his understanding that sleep is crucial for mental sharpness.

I can actually envisage how his structured sleep routine gave him the clarity and focus needed to fully immerse himself in the chilling role of ‘Longlegs’.

This underscores the fact that a well-rested mind is far more creative and productive than one that runs on sleep deprivation.

2. Sobriety as a Path to Mental Clarity

Cage mentioned that abstaining from alcohol was one of the key factors in helping him stay sharp. Alcohol, while often used to ‘unwind,’ disrupts sleep cycles and reduces REM sleep—the stage crucial for memory consolidation and creativity.

His experience highlights an essential lesson: what we consume impacts how well we rest and function.

Cutting back on alcohol or caffeine in the evening is another step ahead to improve sleep quality.

3. The Role of Rituals

Meditation and Mindfulness. That’s what I’m focusing on.

While Cage hasn’t explicitly mentioned meditation, his commitment to a disciplined routine and structured lifestyle mirrors the benefits of mindfulness.

Adopting habits like journaling before bed, deep breathing exercises, or simple reflection can help transition the mind into sleep mode.

Just as he prepared himself to get into character, we can prepare our minds for better rest.

4. Learning About Sleep Via Character Development

Stepping into the mind of a serial killer for Longlegs required Cage to explore psychological depth—perhaps unintentionally making him more aware of human behavior, including sleep and its effects.

Actors often undergo drastic lifestyle shifts for roles, and in Cage’s case, his new habits weren’t just an act—they became a sustainable part of his life.

This idea itself is a powerful takeaway for anyone looking to make lasting changes.

My Sleep Journal: Notes from Nicholas Cage

For me, this was a wake-up call.

Finally, after close introspection, I’ve started adopting a few changes.

• Setting a Consistent Bedtime Routine: I now aim for a 9:30 pm lights-out schedule to build consistency.
• Unplugging Before Bed: Swapping late-night screen time for reading my favorite book or journaling has helped to hit the snooze button.
• Choosing Calming Drinks: I’ve replaced evening coffee with herbal teas to signal my body it’s time to wind down.
• Mindful Reflection: Taking a few moments to think about the day and set intentions for tomorrow helps me sleep better.
• Investing in a Supportive Mattress: I realized this is one of the most overlooked factors. So, when my old mattress wasn’t supportive enough leaving me with a sore, painful back, I decided to switch. Getting into my firm, cozy Helix bed after a hard day’s hustle now feels inviting and like the ultimate luxe experience.

What I admire most about Cage’s sleep routine is how intentional and practical it is. He is proof that a disciplined sleep routine can positively impact creativity, health, and family life.

I’ve started these small but meaningful adjustments for almost 6 weeks now, and I’ve begun noticing major changes – like waking up refreshed and staying energized all through the day.

And the best part? It no longer feels like a chore—it’s self-care.

That’s how habits gradually become a part of you, I guess…

Smart-Take!

We often wait for external motivation to change our habits, but what if we approached it as a ‘role’ we step into? Yes, I’m asking you to ‘role play’.

Just as Mr. Cage committed to a strict schedule to sharpen his focus in his role as a serial killer, we can view good sleep hygiene as a necessary part of our own ‘character arc’ toward better health.

His bedtime routine reinforces the idea that small, deliberate choices—like sleeping earlier, avoiding stimulants, and prioritizing recovery—can transform both creative and everyday performance.

Whether you’re a creative professional, a journalist, an author, a financier, a WFH parent, an athlete or just someone looking to improve well-being, the lessons from Cage’s lifestyle shift can be transforming; and they are pretty clear.

Structure, consistency, and mindfulness pave the way for better sleep and better living.

And if it works for someone as busy as Nicolas Cage, don’t you think it’s worth a try?