Bryan Johnson

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.

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.

Like, you really – people – most people think – you lay down and that's the time to do the reconciliation and it just leads to disaster. But there's like, there's five metrics to pay attention to, or I guess four. Your sleep is good if when you, if your head is on the pillow, you're asleep within a few minutes. If you're longer than that, then you need some work.

Like, you really – people – most people think – you lay down and that's the time to do the reconciliation and it just leads to disaster. But there's like, there's five metrics to pay attention to, or I guess four. Your sleep is good if when you, if your head is on the pillow, you're asleep within a few minutes. If you're longer than that, then you need some work.

Two is you want to be up less than 30 minutes per night total. So if you're up for one bathroom break, you know, back to sleep quickly. Three is like roughly two hours of REM, roughly two hours of deep. There's variants there. People are different on that one. But like those are roughly the sleep stats. If you're in that category, you're like early 20s like in your sleep quality.

Two is you want to be up less than 30 minutes per night total. So if you're up for one bathroom break, you know, back to sleep quickly. Three is like roughly two hours of REM, roughly two hours of deep. There's variants there. People are different on that one. But like those are roughly the sleep stats. If you're in that category, you're like early 20s like in your sleep quality.