Bryan Johnson's Sleep Routine: Achieving Perfect Sleep

Bryan Johnson is known for his ambitious goal of reversing aging and optimizing human performance, spending millions to master his health. However, one of his most impactful accomplishments—achieving eight consecutive months of perfect sleep—didn't require vast wealth.

Here's exactly how Bryan transformed his sleep routine into a precise, powerful system anyone can follow.

Why does Bryan Johnson place so much importance on sleep?

Alongside eating and exercise, Bryan regards high-quality sleep as vital for health and reducing the speed of ageing. On his website, he notes the danger of sleep deprivation noting that it's linked to obesity as well as diminished cognitive function and that getting less than six hours of sleep makes individuals more likely to develop the common cold.

1. Identify as a Professional Sleeper

Bryan advocates shifting your mindset to view sleep as the most important aspect of your daily life. Rather than subscribing to grind culture, he emphasizes prioritizing sleep as your top daily commitment.

Interestingly, Bryan credits his Eight Sleep sleep system for his sleep quality. The system provides heating and ventilation, allowing sleepers to control the temperature of their mattress

2. Consistent Bedtime

Establish a non-negotiable bedtime. Bryan sleeps at 8:30 pm, treating sleep like an essential appointment. Consistency trains your body, making it easier to fall asleep and wake refreshed.

Research supports this practice; a systematic review found that consistent sleep and wake times are associated with better health outcomes.

3. Wind-Down Routine

Bryan avoids screens for 30-60 minutes before bed

Begin a relaxing wind-down 30-60 minutes before bed. Bryan engages in calming activities like reading, meditation, or light stretching to quiet the mind. He actively avoids blue light from screens screens preferring red light during this time, and also avoids mentally stimulating activities during this period.

4. Early Eating

Bryan discovered optimal sleep quality by eating his last meal early—around 11:00 am. According to Bryan, While this extreme isn't mandatory, eating your final meal at least 2-4 hours before bed significantly enhances sleep quality by reducing digestion during sleep.

Eating too close to bedtime negatively impacts sleep, health, and work performance. Late meals increase nighttime awakenings, prolong sleep latency, and disrupt your body's natural circadian rhythm. Consuming heavy or spicy foods before bed can cause digestive issues such as heartburn, further interfering with restful sleep.

Additionally, eating late forces your body to multitask—digesting food while initiating sleep processes—creating a metabolic "traffic jam." Late-night meals, especially those high in fat, reduce sleep efficiency, decrease fatty acid oxidation (the body's ability to break down fats), and contribute to weight gain or obesity. Eating late can also elevate cortisol levels, the body's stress hormone, further impairing sleep quality and metabolism.

Even in social situations, Bryan advises choosing lighter foods to minimize sleep disruption without sacrificing social engagement.

5. Avoid Stimulants

Bryan eliminated caffeine and alcohol entirely, noticing profound sleep improvements. Caffeine can disrupt sleep for up to 10 hours, and alcohol severely impacts deep, restorative sleep phases.

Speaking on, Jay Shetty's podcast, Bryan remarked on coffee:

I do not drink coffee. My emotions and intellect now are so steady, from quality sleep, a good diet and routine exercise, that anything that creates a rollercoaster of change, I avoid. And so, I don’t do caffeine, I don’t do nicotine, no stimulants… and my mood is just stable all day long… it is beautiful.

6. Regulate Evening Light

Light profoundly influences sleep. Bryan uses blue light filters on screens, wears blue light-blocking glasses in the evening, and sleeps in complete darkness to avoid disrupting his circadian rhythm.

7. Temperature Control

Bryan maintains his bedroom temperature between 60-67°F (15-19°C), using specialized bedding like the Eight Sleep mattress to precisely regulate temperature, optimizing sleep depth and duration.

8. Peaceful Sleep Environment

As part of Bryan Johnson's sleep routine, his bedroom is exclusively for sleep. Bryan recommends eliminating distractions, communicating with family about respecting bedtime, and creating a calm, clutter-free environment. He also suggests considering independent sleeping arrangements if synchronizing routines with a partner becomes difficult.

9. Morning Light Exposure

Bryan begins each day with immediate exposure to bright morning light (10,000 Lux) with a Carex lamp. This practice anchors his internal clock, enhancing sleep quality and daytime alertness.

He also wakes naturally, at 5am every morning, noting that alarms and jarring starts can be harmful to the body.

10. Gather Sleep Data

Tracking sleep is integral to Bryan’s routine. He uses a WHOOP band to measure sleep duration, quality, and daily strain. Consistent tracking provides insights, enabling precise adjustments and continuous improvement.

According to Bryan, his sleep performance ranks in the 99th percentile of Whoop users his age.

Implementing Bryan Johnson's Sleep Routine

Bryan’s meticulous approach doesn't require immense resources—only commitment and consistency. By mastering these steps, Bryan achieved unprecedented sleep quality, fueling his health and performance goals. Adopt these habits, and you, too, can profoundly transform your health through perfect sleep.

Looking for more biohacking expertise? Check out what Andrew Huberman has to say about sleep