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.

Low Recovery Score Despite Adequate Sleep | Causes & Solutions | Sleep Lion

Getting enough sleep but still waking up with low recovery, low HRV, or feeling unrefreshed indicates that sleep quality is compromised even if quantity is adequate.

Why This Happens

Alcohol consumption

Eating too close to bedtime

Sleep apnea (undiagnosed)

Overtraining / insufficient rest days

High stress / elevated cortisol

Poor sleep environment (temperature, light, noise)

Fragmented sleep (many brief awakenings)

Illness or infection brewing

Quick Fixes (Try Tonight)

1Skip alcohol and compare next-day recovery
2Don't eat within 3 hours of bedtime
3Make room colder (65°F)
4Take a rest day from training
5Try 10 minutes of slow breathing before bed

The Full Protocol Solution

For lasting results, implement these changes systematically:

1Address alcohol - even 1 drink tanks recovery
2Finish eating 3+ hours before bed
3Optimize room temperature (65-68°F)
4Get tested for sleep apnea
5Balance training with recovery days
6Practice stress management during the day
7Optimize sleep environment completely
8Track what correlates with good vs. bad recovery

When to See a Doctor

Chronically low HRV despite lifestyle optimization
Signs of sleep apnea
Unexplained fatigue lasting more than 2 weeks
Recovery issues combined with other symptoms
Suspected overtraining syndrome

Metrics Affected

Hrv Resting Heart Rate Deep Sleep Sleep Efficiency

Low Recovery Score Despite Adequate Sleep

Why This Happens

Quick Fixes (Try Tonight)

The Full Protocol Solution

When to See a Doctor

Metrics Affected

Related Sleep Problems

Can't Fall Asleep

Waking Up at 3am

Can't Stay Asleep

Ready to Optimize Your Sleep?