Quality sleep is the highest-return investment I’ve ever made. In this episode we walk you through my exact protocol, so you can cherry-pick what works, experiment, and track gains for yourself.
Study Links:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3902870/
Connect:
X: https://x.com/bryan_johnson
YouTube: https://www.youtube.com/@BryanJohnson
Instagram: https://www.instagram.com/bryanjohnson
TikTok: https://www.tiktok.com/@_bryan_johnson_
Chapters
00:00 – What Ruins Your Sleep Most?
01:50 – Sleep in Vegas: A Cautionary Tale
03:45 – How Important Is Sleep?
05:30 – Sleep Deprivation
07:20 – Kernel Willpower Study
09:20 – The 80/20 Of Sleep
10:10 – Being a Professional Sleeper
13:00 – Resting Heart Rate
19:00 – Psychology of Tracking Sleep
22:30 – Heart Rate (Before vs. During Sleep)
25:00 – Wearables
30:00 – Food as the #1 Sleep Killer
33:40 – 10 Rules for Perfect Sleep
44:30 – Bonus Tips
49:00 – Sleep Alone?
51:20 – Sleep + Mental Health
52:40 – Bryan’s Final Plea: Learn to Sleep
