I used to think that Bryan Johnson was just a nut. After binging most of his "Blueprint" content on Youtube this is even more obvious to me. But I've also come to the conclusion that he is in fact a nut, however he is a very useful one. He has figured out how so achieve a perfect sleep score on whoop every night. So there might be something I can learn from him. Here's his sleep protocol: - does not eat after 12:00 (but he goes to bed at like 8:30) 8hrs between food and sleep - Does not do anything in the bedroom besides sleep - takes melatonin - hrv therapy (parasim device) 30mins in morning 30 mins in evening - pulsetto for 10 minutes - audio cardio for improving hearing (not sure if it works) - testing theta waves for improving sleep - 8 sleep bed - sheets are grounded(wat) - same wind-down routine every night - go to sleep at same time every night - make sure that the room is blacked out ## My adoption (not currently using this - see notes) - No eating after 8:00 PM (during the week - ok to eat later when going out for dinner) - Take melatonin and magnesium before bed - No work after 10:00 + wind-down routine from 10-11:00 - Always go to sleep at 12:00 - use sleep meditation to fall asleep quickly - blackout the room as much as possible Note: I stuck to this for around 2 weeks and saw a meaningful improvement in my sleep quality and duration(tracked by my apple watch). However, I didn't notice an increase in productivity/deep work capacity so I haven't stuck to it. I do think it would probably be better for my long term health if I returned to it at some point Note 2 (5/23/2024): Gave this another shot, with more intensity this time (2 weeks strictly fallowing my version of the protocol) Still not worth it from a productivity perspective. The hit you take on total working hours by going to sleep at 10:30 and not drinking any caffeine after 12:00 is simply not worth it. The only difference I really notice with a 90% sleep score on whoop vs 70% is its marginally easier to get out of bed in the morning. Im sure the long term health benefits make sense. But there will be plenty of time for heath once I get my bread.