Bryan Johnson

Then start three hours before and then four and five. Mine is currently nine hours before. So I go to bed at roughly 8.30. That's not true. I go to bed at 8.30 on the dot. So then my last meal of the day is around 11.30 a.m. And so I do that and my resting heart rate at that point is 44. And when my resting heart rate is 44, I'm guaranteed to have a perfect night's sleep.

If I eat two hours before bed, my resting heart rate is going to be like 56 because your body's still working hard to digest. And that will reduce my sleep quality by 35-ish percent, just like clockwork. It's very predictable. So last meal of the day. And then what you eat is really important. If you have like a big pizza or pasta or breads or alcohol, you're going to disrupt your sleep. So 45%.

If I eat two hours before bed, my resting heart rate is going to be like 56 because your body's still working hard to digest. And that will reduce my sleep quality by 35-ish percent, just like clockwork. It's very predictable. So last meal of the day. And then what you eat is really important. If you have like a big pizza or pasta or breads or alcohol, you're going to disrupt your sleep. So 45%.

Final meal, eat earlier and lighter and the right kinds of foods. Three is you want to be aware of light. So knockout blues, no screen time. There's an app called Flux, F-L-U-X, that knocks out blues on your screen even before that last minute. So an hour before bed, no screen time. Take lights down in the house and then also use red lights, amber lights. Four is consistency.

Final meal, eat earlier and lighter and the right kinds of foods. Three is you want to be aware of light. So knockout blues, no screen time. There's an app called Flux, F-L-U-X, that knocks out blues on your screen even before that last minute. So an hour before bed, no screen time. Take lights down in the house and then also use red lights, amber lights. Four is consistency.

So whatever your bedtime is, say it's 10.30, be in bed plus or minus 30 minutes every night. Now, if you want to get more precise, like five minutes, that's kind of hard for some people, but 30 minutes is a pretty good one. Your body... will give you a superpower of assistance if you're consistent.

So whatever your bedtime is, say it's 10.30, be in bed plus or minus 30 minutes every night. Now, if you want to get more precise, like five minutes, that's kind of hard for some people, but 30 minutes is a pretty good one. Your body... will give you a superpower of assistance if you're consistent.

Like when I was going to bed on time, when I do my eight months of perfect sleep, I was in bed plus or minus one minute of my bedtime. And my body would, when I had 829 would arrive, my body would just like knock out. It was unreal how powerful my cycle was. So if you can harness that consistency, your body will be more powerful than any sleep pill ever. any other intervention, it's really good.

Like when I was going to bed on time, when I do my eight months of perfect sleep, I was in bed plus or minus one minute of my bedtime. And my body would, when I had 829 would arrive, my body would just like knock out. It was unreal how powerful my cycle was. So if you can harness that consistency, your body will be more powerful than any sleep pill ever. any other intervention, it's really good.

And then the fifth, and this is really important, is a wind down routine. So one hour before bedtime, you switch from work mode to sleep mode. And so it's really a mind game because when you slip into your sleep mode, one second later, your brain's going to say, oh, but what about this idea? Or what about this concern? Or what about this problem? Or what about this thing I forgot to do?

And then the fifth, and this is really important, is a wind down routine. So one hour before bedtime, you switch from work mode to sleep mode. And so it's really a mind game because when you slip into your sleep mode, one second later, your brain's going to say, oh, but what about this idea? Or what about this concern? Or what about this problem? Or what about this thing I forgot to do?

And your mind is going to ping you with all these things. You'd have to say, thank you, ambitious Brian, for the new idea on what to do. We really appreciate you. You're doing a great job in life. Also, tomorrow we have all day long to address this. Right now we're in sleep mode. So I do this self-talk, like, oh, you had this

And your mind is going to ping you with all these things. You'd have to say, thank you, ambitious Brian, for the new idea on what to do. We really appreciate you. You're doing a great job in life. Also, tomorrow we have all day long to address this. Right now we're in sleep mode. So I do this self-talk, like, oh, you had this

conversation today when you're with jay you said this thing you probably offended him now he probably doesn't want to hang out with you anymore you're like you have to cycle through all these all these anxious thoughts and so you have to do this self-talk and be like i hear you it's okay i've heard your concern because what you're trying to do is when your head hits a pillow

conversation today when you're with jay you said this thing you probably offended him now he probably doesn't want to hang out with you anymore you're like you have to cycle through all these all these anxious thoughts and so you have to do this self-talk and be like i hear you it's okay i've heard your concern because what you're trying to do is when your head hits a pillow

you want to be somewhat reconciled with reality. Otherwise, you're going to all night long just loop through those thoughts all night long. And you'll be in light sleep, and you'll just be in the same thought space, and you're missing your deep and your REM.

you want to be somewhat reconciled with reality. Otherwise, you're going to all night long just loop through those thoughts all night long. And you'll be in light sleep, and you'll just be in the same thought space, and you're missing your deep and your REM.

So then the YWAM routine, you switch to sleep mode, but then you also want to do things like read a book, go for a walk, do breath work, meditate, have a nice conversation with a friend. Don't fight with your partner in that window. Don't create an arousing situation. So those five things will give you the best sleep of your life.

So then the YWAM routine, you switch to sleep mode, but then you also want to do things like read a book, go for a walk, do breath work, meditate, have a nice conversation with a friend. Don't fight with your partner in that window. Don't create an arousing situation. So those five things will give you the best sleep of your life.

Exactly. Like, you have to go through this decompression time. You kind of have to let yourself, like, air out all of its grievances, all of its ideas, like, all of its reconciliation. And you have to talk through it with yourself. Like, hey, Brian, and be soft. Like, I hear you. Like, and it's okay. Like, tomorrow we're all right. But otherwise, yeah, you're right.