You've read about Bryan Johnson's sleep protocol. You've seen the results — the deep sleep numbers, the HRV improvements, the morning-after clarity that comes from truly optimized sleep. Now you want to implement it yourself.
The problem? The Bryan Johnson Blueprint sleep protocol has dozens of variables. Light exposure, temperature manipulation, supplement timing, meal windows, wind-down routines, environment setup — and getting even a few of them wrong means suboptimal results. You end up spending months experimenting, wondering what's working and what isn't, second-guessing every choice.
That's where 1:1 coaching comes in. Instead of trial and error, you get a proven implementation path from someone who lives the protocol every single night and has the data to prove it works.
What Is the Bryan Johnson Sleep Protocol?
The Bryan Johnson Blueprint sleep protocol is one of the most comprehensive, data-driven approaches to sleep optimization ever documented. It goes far beyond “go to bed early” or “take some melatonin.” The protocol treats sleep as a complex system with multiple interdependent variables, each of which must be calibrated for maximum effect.
Here's what the full protocol involves:
Precision Light Management
Morning sunlight exposure within 30 minutes of waking to anchor your circadian rhythm. Evening blue light blocking starting 2-3 hours before bed. Strategic dimming of indoor lighting to trigger natural melatonin production.
Temperature Manipulation
Room temperature set between 65-68°F (18-20°C). Hot shower timed 1-2 hours before bed to trigger the thermoregulatory drop. Body cooling strategies throughout the night for deeper sleep.
Chronotype-Aligned Timing
Last meal timed based on your biology, not just a generic rule. Caffeine cutoff calibrated to your personal metabolism. Sleep and wake windows aligned with your natural circadian rhythm.
Supplement Stack
Magnesium (glycinate and threonate), glycine, apigenin, melatonin (micro-dose), and other targeted compounds. Each dosed and timed for specific effects on sleep architecture.
Environment Optimization
Complete darkness — no LEDs, no standby lights, nothing. White noise or silence calibration. Air quality management including CO2, humidity, and temperature consistency.
Wind-Down Routine
Screens off at a set time. Nervous system regulation through specific breathwork or relaxation techniques. A structured sequence that tells your brain it’s time to sleep.
For a detailed breakdown of the full protocol, read our complete guide: Bryan Johnson Sleep Routine — The Full Protocol.
Why You Need a Bryan Johnson Sleep Coach
The Bryan Johnson sleep protocol looks straightforward on paper. Follow these steps, take these supplements, maintain this environment. But implementation is where most people fail — and here's why:
- 1
Your chronotype is different from Bryan Johnson’s
Bryan is an early chronotype. His sleep and wake times, meal windows, and light exposure timing are calibrated to his biology. If you blindly copy his schedule, you’re fighting your own circadian rhythm instead of working with it.
- 2
Your schedule, environment, and biology are unique
Do you live in a city with light pollution? Do you work late shifts? Do you train in the evening? Do you share a bed with a partner who has different preferences? Every one of these factors requires protocol adjustments.
- 3
Supplements need individual calibration
The wrong magnesium dose can cause GI issues. Too much melatonin suppresses natural production. Apigenin timing matters. Without guidance, you’re guessing — and guessing wastes time and money.
- 4
Travel, social life, and work create complications
The protocol doesn’t exist in a vacuum. Real life means dinner with friends, timezone changes, stressful work deadlines, and nights where everything goes sideways. A coach helps you navigate these situations without losing progress.
- 5
Self-experimentation takes months; coaching takes weeks
Without a coach, you’re changing variables blindly and waiting to see what sticks. With a coach, you get a structured rollout plan that prioritizes high-impact changes first and eliminates the guesswork.
- 6
Common mistakes silently sabotage your results
Taking supplements at the wrong time. Exercising too close to bed. Eating the wrong foods at dinner. Using blue-blocking glasses that don’t actually block the right wavelengths. These mistakes are invisible until someone with experience points them out.
A Bryan Johnson sleep coach doesn't just tell you what the protocol is — you can find that online. A coach tells you how to make it work for you, in your life, with your body.
Your Coach: Mili
I'm not someone who read about the Bryan Johnson protocol and decided to coach it. I'm someone who lives it every single night and has the data to back it up.
- Lives the Blueprint sleep protocol every night
- Consistently hits 100% Whoop sleep scores
- MSc from Aalto University with a minor in Human Neuroscience & Technology
- Minor in Data Analytics — data-driven approach to optimization
My background in neuroscience gives me a deep understanding of why the protocol works — the circadian biology, the neurochemistry, the sleep architecture. My background in data analytics means I don't guess. I measure, I analyze, I optimize. And I do it for myself before I ever recommend it to a client.
How Coaching Works
Implementing the Bryan Johnson sleep protocol isn't about making one big change. It's about systematically dialing in every variable until your sleep is fully optimized. Here's the process:
Step 1
Baseline Assessment
We start with a deep dive into your current sleep data, daily habits, and environment. If you use a Whoop, Oura, or other tracker, we analyze your existing data. If not, we establish a baseline. We audit your bedroom, your evening routine, your diet, your supplement stack — everything that touches sleep.
Step 2
Protocol Customization
This is where the magic happens. I take the Bryan Johnson Blueprint sleep protocol and adapt it to YOUR biology, schedule, and lifestyle. Your chronotype determines your timing. Your environment determines your setup. Your goals determine our priorities. No two protocols are identical.
Step 3
Guided Implementation
We roll out your customized protocol week by week. Not everything at once — that’s a recipe for overwhelm and failure. We start with the highest-impact changes and layer in additional optimizations as each one becomes habit. You get real-time support throughout.
Step 4
Data-Driven Optimization
Once the protocol is in place, we iterate based on your sleep tracker data. Is deep sleep increasing? Is HRV trending up? Are you falling asleep faster? We use objective data to fine-tune every variable until you’re hitting 90+ scores consistently.
What You'll Achieve
When the Bryan Johnson sleep protocol is properly implemented and calibrated to your biology, the results speak for themselves. Here's what my clients typically experience:
90+ Whoop/Oura Sleep Scores
Consistently hitting elite-level sleep scores, not just occasionally but night after night.
Increased Deep Sleep & REM
More time in the restorative sleep stages that drive physical recovery and cognitive consolidation.
Higher Morning HRV
Heart rate variability is the single best marker of recovery. Optimized sleep drives it up significantly.
Faster Sleep Onset
Fall asleep within minutes of getting into bed, not lying awake for 30+ minutes.
Fewer Nighttime Awakenings
Stay asleep through the night instead of waking at 2am or 4am with a racing mind.
Better Recovery & Next-Day Performance
Wake up genuinely refreshed. More energy, sharper thinking, better workouts, improved emotional regulation.
These aren't aspirational targets. They're the expected outcome of properly implementing the protocol with expert guidance. I see these results in my own data every single night.
Pricing
Whether you prefer a DIY approach or want hands-on guided implementation, there's an option that fits. Every path leads to the same destination: optimized sleep using the Bryan Johnson Blueprint protocol.
DIY Implementation
The Magic Sauce PDF
$8
The complete Bryan Johnson Blueprint sleep protocol in written form. Every variable, every supplement, every timing detail — laid out step by step so you can implement it yourself. Perfect if you're self-motivated and want the roadmap without the hand-holding.
- Full protocol breakdown
- Supplement dosages & timing
- Environment setup guide
- Implementation checklist
Guided Implementation
Single Session
$888
A focused 45-minute 1:1 coaching call. I audit your current sleep setup, identify the biggest gaps in your Bryan Johnson protocol implementation, and build you a personalized action plan. You walk away with a clear, prioritized roadmap tailored to your biology and lifestyle.
- 45-minute 1:1 video call
- Full sleep audit
- Personalized protocol design
- Written action plan
Full Transformation
Full Month
$8,888
4 weeks of intensive 1:1 coaching. Weekly calls, unlimited text access, daily sleep data monitoring, and real-time protocol adjustments. This is the fastest way to fully implement the Bryan Johnson Blueprint sleep protocol. Comes with a 90+ sleep score guarantee.
- 4 weekly coaching calls
- Unlimited text support
- Daily data monitoring
- 90+ sleep score guarantee
Frequently Asked Questions
Is this the exact same protocol Bryan Johnson uses?
The foundation is the same — the core principles, the supplement stack, the environment protocols, the light and temperature management. But I don't believe in blindly copying someone else's routine. Bryan Johnson's protocol is optimized for Bryan Johnson. What I do is take those same principles and calibrate them for your biology, your chronotype, your schedule, and your environment. The science is the same. The implementation is personalized.
Do I need to follow every part of the protocol?
No. In fact, I strongly advise against trying to implement everything at once. We prioritize. Some elements of the protocol will have an outsized impact on your sleep based on your current weak points. We start there and build from it. Many clients achieve 90+ sleep scores without implementing every single variable. The goal is maximum results with sustainable habits, not perfection on paper.
What supplements are involved?
The core sleep supplement stack includes magnesium (glycinate and/or threonate), glycine, apigenin, and micro-dose melatonin. Depending on your situation, we may also consider L-theanine, ashwagandha, or other targeted compounds. Every supplement is chosen for a specific reason, dosed appropriately, and timed for maximum effect. I'll also tell you which popular supplements are a waste of money so you stop spending on things that don't work.
How long until I see results?
Most clients see measurable improvements in their sleep data within the first 1-2 weeks. Subjectively, many notice better sleep quality within days of making the initial high-impact changes. Reaching consistently elite sleep scores (90+) typically takes 3-4 weeks with coaching, compared to months of self-experimentation. The speed depends on where you're starting from — if your current sleep hygiene is poor, the initial gains are dramatic and fast.
What sleep tracker should I use?
I recommend either a Whoop or an Oura Ring — both provide detailed sleep architecture data (deep sleep, REM, light sleep, awakenings) and recovery metrics like HRV. Whoop is my personal daily tracker and what I know best. The Apple Watch and Garmin are acceptable alternatives but provide less granular sleep data. If you don't have a tracker yet, I'll help you choose the right one during our first session. Having objective data is critical for protocol optimization.
Can I do this without a coach?
Absolutely. That's exactly what the Magic Sauce PDF ($8) is for — it gives you the complete protocol so you can implement it yourself. Many people do. The difference with coaching is speed and precision. A coach eliminates the trial-and-error phase, catches mistakes you wouldn't notice, and personalizes the protocol to your specific biology. If you value your time and want the fastest path to results, coaching is the way. If you prefer to figure things out on your own, the PDF has everything you need.
Stop Reading About the Protocol. Start Living It.
You already know the Bryan Johnson sleep protocol works. The question is whether you want to spend months figuring it out alone or weeks implementing it with expert guidance. Either way, the first step is the same.