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