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Bryan Johnson Sleep Optimization

Sleep · hard · 60 min wind-down + 8-8.5 hours sleep = 9-9.5 hours total

What is Bryan Johnson Sleep Optimization?

Bryan Johnson's sleep protocol targets 8.5 hours in bed (8:30 PM to 5:00 AM) with strict environmental and behavioral controls. He discovered his best sleep comes when his last meal is at 11:00 AM — over 9 hours before bed. His protocol includes temperature control (65-68F room, Eight Sleep mattress cycling between 71F for deep sleep and 73F for REM), complete darkness, and zero caffeine within 10 hours of sleep.

Is there evidence for it?

EVIDENCEstrong — sleep quality linked to all-cause mortality, cognitive decline, metabolic health, and immune function; specific temperature, timing, and light protocols supported by circadian biology research

How do you do Bryan Johnson Sleep Optimization?

  1. 1.Fix bedtime at 8:30-9:00 PM and wake at 5:00-5:30 AM consistently (including weekends); set an alarm for bedtime, not just wake time
  2. 2.Last meal at least 4-6 hours before bed (Johnson eats last meal at 11 AM); no caffeine within 10 hours of sleep; no alcohol
  3. 3.Bedroom environment: temperature 65-68F (18-20C), complete blackout (blackout curtains + eye mask), remove all electronics; consider a cooling mattress pad
  4. 4.Wind-down routine starting 60 minutes before bed: dim lights to warm/red tones, no screens, read physical book or do breathing exercises
  5. 5.Morning: get outdoor sunlight within 15-30 minutes of waking (or use 10,000-lux light therapy); track sleep with WHOOP or Oura Ring

How long does it take?

60 min wind-down + 8-8.5 hours sleep = 9-9.5 hours total.

Is it hard to start?

hard.

> how Shift handles sleep

PRACTICE ITPeaceful mind at night — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Blueprint Bryan Johnson — blueprint.bryanjohnson.com/blogs/news/how-i-fixed-my-terrible-sleep
sleep · bryan-johnson · blueprint · circadian · temperature · darkness
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.