How to get more sleep: Bryan Johnson’s sleep protocol

I got 8 months of perfect sleep. (Receipts below).

That might sound out of reach for you… but it’s not. After years of struggling with sleep, I figured out how to reliably get high-quality rest. 

I’m going to share the habits I follow every day.

Sleep will make you a top performer.

Sleep:

• rejuvenates the body
• boosts brain function
• supports the immune system
• regulates hormones

Consistent, quality sleep is the foundation of well-being and longevity.

Sleep deprivation:

• reduces cognitive functions
• slows reflexes
• increases poor decision-making
• is linked to heart disease, diabetes, obesity, anxiety, and depression

Being constantly awake for ~18 hours is equivalent to having a blood alcohol content of ~0.05%. Stay up for 24 hours, and that rises to 0.1%... that’s over the legal limit to drive in the U.S. (0.08%).

If you only do one thing for your health: sleep.

How to get more sleep

1. Reframe your identity: you are a professional sleeper 

• make sleep your #1 priority.
• plan your day around sleep. It’s the most important appointment in your calendar.
• ignore those who say sleep is for the weak… they’re drunk from sleep deprivation.

2. Keep a consistent bedtime

• choose a bedtime that allows for 7-9 hours in bed each night.
• go to bed +/- 30 min of this bedtime. Even on weekends.
• set an alarm for winding down if you need to.

3. Create a 60-min wind-down routine 

Set a specific time each evening to start winding down. Turn off screens.

Do this:

• read a book
• take a bath
• meditate or do breathwork
• journal
• listen to relaxing music
• hangout with family

4. Eat early 

• have your last meal of the day at least 2 hours before bed to give your body time to digest before sleep.
• experiment with eating your final meal 4-6 hours before bed.
• minimize foods that negatively impact sleep. Like me, you may find that certain foods, such as pasta and bread, reduce sleep quality.
• when socializing late, choose light options like steamed veggies.

5. Avoid stimulants before bed

• avoid caffeine, alcohol, and other stimulants at least 10 hours before sleep.
• caffeine has a half-life of 6 hours in the blood. That means consuming a cup of coffee 6 hours before bed is the same as drinking half a cup immediately before bed.
• opt for herbal teas or other relaxing drinks in the evening.

6. Regulate evening light

• dim the lights 1-2 hours before bed to create a relaxed atmosphere.
• use warm lighting in the evening.
• install blue light filters on your devices (e.g., f.lux) and consider blue light-blocking glasses.
• limit screen time at least 1 hour before bed and blackout your bedroom

7. Stay cool

• keep your bedroom temperature between 60-67°F (15-19°C).
• choose breathable bedding and light sleepwear.
• use fans or cooling devices, and consider taking a warm bath before bed.
• ventilate your room and/or use a temperature-controlled mattress, if possible.

8. Create a peaceful sleep environment 

• ensure your bedroom is quiet, dark, and cool.
• invest in a comfortable mattress and pillows.
• remove distractions and keep your bedroom clean and clutter-free.
• consider using a noise machine to offset environmental sounds or earplugs if necessary.

9. Get morning light 

• get light in your eyes within the first 15-30 min of waking to help anchor your circadian rhythm (body clock) and boost mood.
• if you wake up before the sun like me, you can get the light from a 10,000 lux device.

10. Gather data 

• track your sleep habits and patterns with a journal or sleep tracker.
• experiment with bedtimes, routines, and room temps, and find what works.
• continuously monitor and tweak your habits to optimize your sleep quality.

You can start building these habits with this checklist. Print out or download here.

High-quality sleep changed my life… but it took a few months of following these habits to get consistently good sleep. Stick with it.