Bryan Johnson

so many more and a lot of people think this is unachievable and i want to say it is achievable and i'll give you some really simple ones you can do at home so this is not just a voyeuristic project of like some rich guy doing something that's inaccessible so that the best thing you can do in your life the number one most powerful drug is sleep and so it's not just you know get more sleep but i'll tell you the five things i would do for sleep

so many more and a lot of people think this is unachievable and i want to say it is achievable and i'll give you some really simple ones you can do at home so this is not just a voyeuristic project of like some rich guy doing something that's inaccessible so that the best thing you can do in your life the number one most powerful drug is sleep and so it's not just you know get more sleep but i'll tell you the five things i would do for sleep

So one is remapping your identity that you are a professional sleeper, that you take sleep as seriously as you do your profession. It's that important, like same level. Number two is that your final meal of the day is at least two hours before bedtime, if not three, four, five, I do nine, 10 hours before bed. If you move your last meal a day back, you'll see your sleep scores soar.

So one is remapping your identity that you are a professional sleeper, that you take sleep as seriously as you do your profession. It's that important, like same level. Number two is that your final meal of the day is at least two hours before bedtime, if not three, four, five, I do nine, 10 hours before bed. If you move your last meal a day back, you'll see your sleep scores soar.

So one is remapping your identity that you are a professional sleeper, that you take sleep as seriously as you do your profession. It's that important, like same level. Number two is that your final meal of the day is at least two hours before bedtime, if not three, four, five, I do nine, 10 hours before bed. If you move your last meal a day back, you'll see your sleep scores soar.

So eat earlier and lighter. Number three is light in your environment matters a lot. So try to eliminate blues, like turn your screens off, turn, yeah, lights in the house that are blue. You want reds and amber lights. Four is consistency. The body loves routine. If you can give the body routine, it will perform really well. And so I try to go to bed within like five minutes of my bedtime.

So eat earlier and lighter. Number three is light in your environment matters a lot. So try to eliminate blues, like turn your screens off, turn, yeah, lights in the house that are blue. You want reds and amber lights. Four is consistency. The body loves routine. If you can give the body routine, it will perform really well. And so I try to go to bed within like five minutes of my bedtime.

So eat earlier and lighter. Number three is light in your environment matters a lot. So try to eliminate blues, like turn your screens off, turn, yeah, lights in the house that are blue. You want reds and amber lights. Four is consistency. The body loves routine. If you can give the body routine, it will perform really well. And so I try to go to bed within like five minutes of my bedtime.

Like 30 minutes is okay. Hours getting to be a bit too long, but try to be very precise. Four or five is have a wind down routine.

Like 30 minutes is okay. Hours getting to be a bit too long, but try to be very precise. Four or five is have a wind down routine.

Like 30 minutes is okay. Hours getting to be a bit too long, but try to be very precise. Four or five is have a wind down routine.

Your body needs to settle down at the end of the day when at the end of the day, you're processing all the things you're mad at, all the things you're anxious about, all the things you want to do, you're excited about, like you're processing through all these complicated emotions. And so I go for a walk or meditate, read a book.

Your body needs to settle down at the end of the day when at the end of the day, you're processing all the things you're mad at, all the things you're anxious about, all the things you want to do, you're excited about, like you're processing through all these complicated emotions. And so I go for a walk or meditate, read a book.

Your body needs to settle down at the end of the day when at the end of the day, you're processing all the things you're mad at, all the things you're anxious about, all the things you want to do, you're excited about, like you're processing through all these complicated emotions. And so I go for a walk or meditate, read a book.

But I have this internal dialogue with myself while I'll walk through the various things I'm thinking about. Like, hi, ambitious Brian. Like, what new ideas do you have for me? Hi, anxious Brian. Like, what are you worried about today? And, you know, yes, you're right. I probably did offend that person. They probably hate me because I said that thing. You know, what a poor judgment on my part.

But I have this internal dialogue with myself while I'll walk through the various things I'm thinking about. Like, hi, ambitious Brian. Like, what new ideas do you have for me? Hi, anxious Brian. Like, what are you worried about today? And, you know, yes, you're right. I probably did offend that person. They probably hate me because I said that thing. You know, what a poor judgment on my part.

But I have this internal dialogue with myself while I'll walk through the various things I'm thinking about. Like, hi, ambitious Brian. Like, what new ideas do you have for me? Hi, anxious Brian. Like, what are you worried about today? And, you know, yes, you're right. I probably did offend that person. They probably hate me because I said that thing. You know, what a poor judgment on my part.

But you need to calm yourself down. And then six is aware of stimulants. So caffeine has a half-life of six hours, which means if you have a cup of coffee at 6 p.m., at midnight, half a cup of coffee is still in you. And so you really need to be mindful of how much caffeine and other stimulants.

But you need to calm yourself down. And then six is aware of stimulants. So caffeine has a half-life of six hours, which means if you have a cup of coffee at 6 p.m., at midnight, half a cup of coffee is still in you. And so you really need to be mindful of how much caffeine and other stimulants.

But you need to calm yourself down. And then six is aware of stimulants. So caffeine has a half-life of six hours, which means if you have a cup of coffee at 6 p.m., at midnight, half a cup of coffee is still in you. And so you really need to be mindful of how much caffeine and other stimulants.