Gyr0o
jfl at ethic tax
- Joined
- Sep 16, 2023
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So Bryan Johnson just released 10 things he does that fixed his terrible sleep schedule, for those of you who dont know, lad has spent millions of dollars on his anti aging protocol.
This mf has achieved 100% sleep score for the past 8 months
Here's the list (increasing levels of difficulty):
Overall pretty water information has been provided, and BOTB and the forum has way better sleep guides.
Vid
This mf has achieved 100% sleep score for the past 8 months
Here's the list (increasing levels of difficulty):
- Be a pro sleeper:
Bryan says that the current grind culture which suggests sleeping for more hours is unnecessary and you are weak for doing so, he claims having good sleep not only makes you feel better, but also look better. (this is water anyways, grinding is good, but one shouldnt comprise his sleep for it
- Have a consistent sleep schedule:
Think of this is the most important time of the day, be strict with it, respect yourself enough to get to the same time every day; it doesnt matter if your a night owl, it should just be consistent. (this still doesnt mean you stay up till 3am, anything before 2300 is good)
- Have a wind down routine:
30–60 min before sleeping time should be reserved for yourself, do not indulge in instant gratification, this way your mind is pre calm before sleeping.
- Eat early:
Bryan eats blueprint food(food customized to his needs, not for us poorcels), he eats his last meal at 11am (bed time is 8pm btw), avoid big heavy foods close to bedtime anyways(personal experimentation is key obv, start with atleast 2 hrs ).
- Avoid stimulants:
alcohol and caffeine, Alcohol is a looks min anyway, and caffeine has a half life of consumption, so 6ish hours is a golden rule for the last time you have had caffeine before bedtime.
- Regulate light in evening:
Uses flux, an app on MacOS, also uses blue light glasses if watching TVs, and has blackout curtains installed in bedroom, most important of which is to regulate screens before sleeping
- Maintain ideal temperature:
Don't be too hot or too cold, exp with different thermostat settings and beddings (poorcells, just remove tee and sleep with no undies, keep your balls cool).
- Create a peaceful sleep environment:
Any external sounds, being woken up by siblings etc will harm you while sleeping, he goes a step beyond and uses his room for nothing but only sleep(bit extreme, however if you can, restrict your bed to only sleeping, that way your mind and body is predisposed about going to sleep when you are on a bed).
- Light control:
He gets the lights on to 10,000 lux, this basically signals your body. Hey! im awake, and he also avoids any sunlight between 10am and 4pm because UV index B is higher during that time (sunlight is very imp for your vit D levels anyway). this has been his leading factor to achieving perfect sleep score.
- Gathering data:
Expensive which is why its the last point, he uses a whoop band to track his scores.
Overall pretty water information has been provided, and BOTB and the forum has way better sleep guides.
Vid
