These protocols are systematic approaches to sleep optimization, from simple wind-down routines to the complete Bryan Johnson method. Each protocol includes step-by-step instructions, timing, the science behind it, and expected results.
Featured: Bryan Johnson Protocol
The Complete Bryan Johnson Blueprint Sleep Protocol
Most PopularThe comprehensive sleep optimization routine that consistently achieves near-perfect sleep scores. This protocol addresses every aspect of sleep: light, temperature, timing, nutrition, and supplementation.
All Protocols
Bryan Johnson Sleep Routine
Bryan Johnson's comprehensive sleep optimization routine that consistently achieves near-perfect sleep scores. This protocol addresses every aspect of sleep: light, temperature, timing, nutrition, and supplementation.
Evening Wind-Down Protocol
A structured 90-minute routine before bed that transitions your body and mind from wake to sleep mode. This protocol prepares your nervous system for rest.
Light Exposure Protocol
A complete protocol for using light as a tool to optimize your circadian rhythm. Light is the master switch for your body clock - this protocol teaches you to use it correctly.
Temperature Optimization Protocol
A complete guide to using temperature manipulation for better sleep. Your core body temperature must drop 2-3°F to initiate sleep - this protocol engineers that drop.
Sleep Supplement Stack
A complete guide to sleep supplements - what works, what doesn't, dosing, timing, and stacking. Based on research and the Bryan Johnson approach.