Overview
- Identity Shift: Reject grind culture and identify as a "professional sleeper" who prioritizes rest above all else
- Consistent Bedtime: Set a non-negotiable bedtime and treat it like your most important daily meeting
- Wind Down Routine: Engage "sleep mode" 30-60 minutes before bed—avoid screens, fights, and stimulating thoughts
- Early Eating: Experiment with eating earlier in the day; heavy late meals can degrade sleep quality
- Avoid Stimulants: Eliminate alcohol and caffeine, as alcohol can reduce deep sleep by up to 80%
- Light Management: Use blue light blockers, blackout curtains, and limit evening screen time
- Temperature Control: Keep your sleep environment not too hot, not too cold for optimal rest
- Peaceful Environment: Create household sleep rules, use your bedroom only for sleep, and consider sleeping alone
- Morning Light Exposure: Use 10,000 lux light or sunlight upon waking to signal your body the day has begun
- Track Your Data: Use wearables to measure sleep quality and build intuition about what works
Takeaways
Bryan Johnson shares his 10-level framework for achieving an 8-month perfect sleep score. The key insight is treating sleep as your most important daily commitment rather than a weakness.
Sleep is the most important thing a human does on a daily basis