Is your sleep leaving you feeling tired and groggy? According to entrepreneur and longevity enthusiast Bryan Johnson, the key to deep, restorative rest lies in establishing a clear sleep routine guided by data and proven practices. Below are eight actionable steps based on Johnson’s blueprint, helping you fix terrible sleep and wake up refreshed.
Stick to Consistent Bed and Wake Times
Select an eight-hour window, such as 10 p.m. to 6 a.m., and keep it consistent daily—weekends included. This regular schedule aligns your circadian clock and improves sleep quality.
Limit Screen Time Before Bed
Turn off all electronics—phones, tablets, TVs—at least 60 minutes before lights out. If you need light, opt for warm, dim bulbs to avoid suppressing melatonin, the hormone responsible for initiating sleep.
Optimize Bedroom Temperature
Studies show that sleeping in a cooler environment enhances deep sleep. Keep your room between 65–68°F (18–20°C). This helps your body lower its core temperature, a critical factor in initiating and maintaining restful slumber.
Finish Your Last Meal 3 Hours Before Bed
Eating late can disrupt digestion and spike blood sugar. Wrapping up dinner a few hours before you hit the pillow helps regulate insulin levels and allows your body to focus on recovery instead of digestion.
Avoid Caffeine After Noon
Caffeine can linger in the system for hours, leading to nighttime restlessness. Eliminate coffee, tea, or energy drinks post-lunch to ensure your body can wind down naturally.
Try Targeted Supplements
Magnesium glycinate (200–400 mg) about an hour before bedtime may help calm the nervous system. Some people also find value in low-dose melatonin or L-theanine, but always consult a healthcare professional for personalized guidance.
Seek Early Morning Sunlight
Exposing your eyes to 5–10 minutes of natural sunlight soon after waking resets your internal clock. Morning light suppresses melatonin during the day, allowing it to rise efficiently at night.
Track Your Sleep Data and Adjust
Tools like wearables can offer insights into sleep stages, heart rate, and overall rest quality. Use this data to fine-tune your routine—whether it’s adjusting bedtime by 15 minutes or refining your nighttime ritual.
By following these eight steps from Bryan Johnson’s sleep blueprint, you can establish a healthy circadian rhythm and maximize the restorative benefits of a good night’s sleep. With consistent effort and strategic adjustments, you’ll wake up energized, ready to tackle each day with renewed clarity.
Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.
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