I usually set my filter to play anyone 200 points less than me and above. Just because a player has a slightly lowwer rating than you it does not mean that you will automatically win nor does it mean you won't learn anything from the game. This way about half my games are with opponents rated lowwer than me, and half higher.
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How much higher of a rating should you try to play, I mean if you play lower than you, then you never get better, but if you play someone way better you will lose and not really learn because it is too advanced.