How I FIXED My Terrible Sleep - 10 Habits
Bryan Johnson
Mar 23, 2024
Episode description
Sleep will give you superpowers. It’s the cornerstone of my Blueprint routine, and the most important thing I do every day.
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✅ SLEEP CHECKLIST
https://drive.google.com/file/d/1H8atNCEa3DI9c8GBm4wBJUlk69hNs_d6/view?usp=sharing
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🧪 WHAT IS BLUEPRINT
I’ve invested millions of dollars building the world’s leading anti-aging protocol, becoming the most measured human in history.
Blueprint is an algorithm, built by science, that takes better care of me than I can myself. And it’s available to you for free.
Check out the Blueprint website for recipes, exercise, and other protocols. Become the next evolution of human.
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Why I’m Investing Millions to Be 18 Again: https://youtu.be/NdZHo3xuZvw
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Chapters
0:00 - 8 months of perfect sleep
1:04 - 1. Identify as a professional sleeper
1:29 - 2. Consistent bedtime
2:34 - 3. Wind down routine
3:14 - 4. Eat early
4:07 - 5. Avoid stimulants
4:45 - 6. Regulate evening light
5:26 - 7. Temperature control
6:10 - 8. Peaceful environment
5:56 - 9. Morning light
8:52 - 10. Gather data
Mindsip insights from this episode:
Eat last meal by 11 AM for better sleep
The speaker achieved their best sleep by having their last meal of the day at 11 AM, suggesting an early eating window is beneficial.
Prioritize sleep by adopting a 'professional sleeper' identity
Adopt the identity of a 'professional sleeper' to make sleep your number one priority, countering the 'grind culture' mentality.
Track sleep data with Whoop to enhance sleep quality
Using a device like a Whoop band to gather data is essential for creating intuitions about what improves or worsens your sleep.
Use 10,000 lux light in the morning to boost mood and energy
Turning on a 10,000 lux light for a few minutes first thing in the morning helps set your circadian rhythm and improves mood and energy.
Sleep independently for improved sleep quality
It is suggested that sleeping independently from a partner may yield higher quality sleep for both individuals due to differing routines and preferences.
Reserve bedroom solely for sleep to enhance rest quality
To improve sleep quality, do nothing in your bedroom except for sleep, which trains your body to associate the environment with rest.
Optimize sleep with temperature-controlled mattress
An Eight Sleep mattress can optimize sleep by setting different temperatures for deep sleep (71°F) and REM sleep (73°F).
Limit alcohol consumption to preserve deep sleep quality
Personal data shows that consuming alcohol in the latter part of the day can decimate deep sleep by as much as 80%.
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