Sleep Protocol
Sleep Protocol · 12 interventions
Bryan Johnson's sleep optimization: 8.5 hours, 8:30pm bedtime, 8 months of 100% perfect sleep scores.
01Interventions
Sleep steps
12 interventions- 01Dose & timingAsleep within 3 minutes Daily · Every night
Consistent sleep schedule
- 02Dose & timing~8.5 hours in bed Daily · Every morning
No alarm, natural wake cycle
- 03Dose & timing8.5 hours before bed Daily
Achieve RHR ~39 bpm before bed
- 04Dose & timingNo drinks after 4pm Daily
Prevent nighttime waking
- 05Dose & timingNo screens/social media/messages Daily · ~7:30pm
Reduce blue light and mental stimulation
- 06Dose & timing10 min walk Daily · ~7:30pm
Social time then wind-down, night mode activated
- 07Dose & timingBlue light blocking, f.lux, red phone mode Daily after sunset
Support melatonin production
- 08Dose & timing18-20°C Daily · All night
Optimal sleep temperature
- 09Temperature-controlled mattress
Eight Sleep
Dose & timingEight Sleep Daily · All nightDynamic temperature regulation during sleep
- 10Dose & timingAntimicrobial pillow Daily · All night
Skin and hygiene benefits
- 11SomnoDent Bruxism Device
SomnoDent
Dose & timingNight guard Daily · Worn while sleepingPrevent teeth grinding
- 12Dose & timing3-4 min Daily · Upon waking
Circadian rhythm reset
02Citations
- 01Bryan's Protocol (2026)Bedtime: 8:30pm
03Edit history
- v1Current versionFebruary 18, 2026