Why You're Always Tired

Bryan Johnson

Oct 16, 2024

Episode description

Fix your sleep, and everything else (could) fall into place.

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Chapters
0:00 - Intro
0:32 - 1. food
2:59 - 2. stress
5:18 - 3. stimulants
6:14 - 4. light
7:13 - 5. temperature
9:00 - 6. noise

Episode description

Mindsip insights from this episode:

Prioritize eight hours of sleep as a heroic act

Contrary to the cultural idea that sleep deprivation is brave, getting eight hours of sleep is a heroic act for yourself and your loved ones.

#sleep

Adapt to sleep challenges when traveling from optimized environments

Becoming accustomed to a highly optimized home sleep environment, like a temperature-controlled mattress, can make sleeping while traveling more challenging.

#sleep

#travel

Set final mealtime at 11:30 AM for optimal digestion

After hundreds of experiments, the speaker found his ideal time for his final meal was 11:30 AM to ensure digestion was complete before his 8:30 PM bedtime.

#digestion

#meal-timing

Maintain resting heart rate between 46-50 bpm for optimal sleep quality

A resting heart rate between 46-50 bpm was the best predictor of a perfect night's sleep, while a higher rate guaranteed about 30% less sleep quality.

#HR

#sleep

Adopt a nighttime persona to disconnect from work

To mentally separate from the workday, the speaker adopts a "Nighttime Brian" persona one hour before bed, who is not responsible for work-related thoughts.

#routine

#stress

Eliminate caffeine for stable mood

The speaker quit caffeine and alcohol entirely not just for sleep, but primarily because they created mood swings, and he now feels very stable all day.