Sleep Protocol
Bryan's nightly sleep optimization stack: fixed 8:30pm bedtime, early time-restricted eating, temperature-controlled environment, wind-down hour, sleep hygiene rules, and tracking.
Assembled by Cited from Bryan Johnson's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
9-
In a protocol
Bryan goes to bed at exactly the same time every night (8:30pm), no exceptions, and treats sleep as the non-negotiable anchor of his life.
“sleep happens every single night at the same time. No exceptions ever
TD▶ 46:20DosageSame bedtime every night (Bryan's is 8:30pm); no exceptionsCaveatsRequires social trade-offsCertaintyexplicitstrong endorsementSame bedtime every night, no exceptions -
In a protocol
Bryan eats only between 6am and 11am, finishing his last meal ~9+ hours before bed to improve sleep quality.
“my last meal of the day is at 11am
TD▶ 46:50DosageEating window 6am-11am; finish eating ~9+ hours before bedCaveatsSome people sleep better eating closer to bedtimeCertaintypersonal onlypersonal useLast meal at 11am to allow ~9+ hours digestion before bed -
In a protocol
Use a temperature-controlled mattress/room; Bryan starts at 78°F, sleeps at 71°F, and rises to 73°F for REM.
“Temperature controlled room and. Or mattress
TD▶ 56:00Dosage78°F at bedtime, 71°F mid-sleep, 73°F for REM (Bryan's settings)CertaintyexplicitrecommendationTemperature-controlled mattress/room -
In a protocol
Take an hour to wind down before bed and avoid working right up to sleep, which causes rumination and light sleep all night.
“I try to have an hour wind down time every night
TD▶ 56:10Dosage~1 hour wind-down before bedCertaintypersonal onlypersonal useHour-long wind-down before bed -
In a protocol
Bryan assigns himself a problem to think about before bed and finds his brain solves problems better during sleep than waking.
“I now have my very best thoughts in life in my sleep
TD▶ 56:50Certaintypersonal onlypersonal useAssign brain a problem before sleep -
Organic (prompted) In a protocol
If feasible, sleeping in separate rooms from a partner substantially improves sleep because wake events are costly and bedtime/sleep hygiene negotiation is hard.
“it is substantially better because trying to negotiate with another person their bedtime
TD▶ 50:00CaveatsMany people don't have the luxury of separate roomsCertaintyhedgedrecommendationSeparate rooms from partner if possible -
In a protocol
Bryan avoids flour of any type because it elevates resting heart rate and reduces deep sleep by about 50%.
“Flour of any type wrecks my sleep
TD▶ 56:20CaveatsBryan's individual response; n=1Certaintypersonal onlypersonal useAvoid flour — wrecks his sleep
How this protocol has evolved
Bryan iterated through hundreds of experiments on bedtime, food timing, and food type to find what produced ~45 bpm resting heart rate and consistent 100% sleep scores.