What exactly is the Bryan Johnson sleep protocol?

It's the systematic approach Bryan Johnson uses as part of his Blueprint longevity program. It covers light exposure, temperature manipulation, meal timing, supplementation, and sleep environment optimization.

How does the 90+ score guarantee work?

For the Full Month program ($8,888): if you follow the protocol and don't hit 90+ on your Whoop sleep score by the end of the month, you get a full refund.

What sleep tracker do I need?

For the guarantee, you need a Whoop (since that's what we measure against). For the PDF or coaching session, any wearable works: Whoop, Oura, Eight Sleep, Apple Watch, or Garmin.

How quickly will I see results?

Most clients notice significant improvements within 1-2 weeks. The full protocol takes about a month to fully implement and optimize.

REM (Rapid Eye Movement) Sleep | How to Improve REM Sleep | Sleep Lion

Ideal Range

1.5-2 hours (20-25% of total sleep) for adults

What is REM Sleep?

REM sleep is characterized by rapid eye movements, vivid dreams, and temporary muscle paralysis. This stage is critical for memory consolidation, emotional processing, and cognitive restoration.

Why REM Sleep Matters

REM sleep is your brain's maintenance mode. It consolidates memories, processes emotional experiences, and enables creative problem-solving. Inadequate REM impairs learning, emotional regulation, and next-day cognitive performance.

How to Improve REM Sleep

1Eliminate or drastically reduce alcohol consumption

2Cut off caffeine 10-12 hours before bed (it suppresses REM)

3Keep a consistent sleep schedule to protect REM cycles

4Get enough total sleep - REM increases in later cycles

5Manage stress (cortisol interferes with REM)

6Avoid sleep medications that suppress REM

7Don't set alarms during likely REM periods (early morning)

8Address sleep apnea if you have it (destroys REM)

Common Mistakes

Caffeine too late in the day stealing REM
Alcohol before bed - the REM-killer
Cutting sleep short (most REM is in final cycles)
Using sleep aids that suppress REM architecture
Chronic stress keeping cortisol elevated

The Science

REM sleep cycles get longer as the night progresses. Your first REM period might be 10 minutes, while the last could be 60+ minutes. During REM, your brain is highly active - similar to wakefulness - while your body is paralyzed (atonia) to prevent acting out dreams. The prefrontal cortex is less active, allowing unconstrained associations that enable creativity and emotional processing.

How to Improve REM Sleep

What is REM Sleep?

Why REM Sleep Matters

How to Improve REM Sleep

Common Mistakes

The Science

Other Sleep Metrics

Deep Sleep

HRV

Sleep Efficiency

Sleep Latency

Ready to Optimize Your Sleep?