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.

The Complete Bryan Johnson Blueprint Sleep Protocol

Bryan Johnson's sleep protocol is built on the principle that sleep is the highest-leverage intervention for longevity and performance. He spends significant resources optimizing every variable that affects sleep quality, achieving documented 100% sleep scores on Whoop. The protocol is systematic, data-driven, and treats sleep as non-negotiable.

IntermediateResults in: 2-4 weeks for significant improvement

Step-by-Step Protocol

Morning Light Exposure

Within 30 min of waking

Get bright light exposure within 30 minutes of waking. Ideally direct sunlight for 10-30 minutes. This sets your circadian clock and builds proper sleep pressure for night.

Caffeine Cutoff

Before 9am

No caffeine after early morning. Bryan typically has his last caffeine before 9am. Caffeine has a half-life of 5-6 hours and quarter-life of 10-12 hours.

Last Meal Timing

3-4+ hours before bed

Finish eating by 11am (Bryan's schedule) or at minimum 3-4 hours before bed. Eating close to bedtime raises core temperature and disrupts sleep architecture.

Evening Light Blocking

2-3 hours before bed

Begin dimming lights and avoiding screens 2-3 hours before bed. Use red/orange lighting only. Wear blue-blocking glasses if screens are necessary.

Room Temperature

Throughout night

Set bedroom to 65-68°F (18-20°C). Use Eight Sleep or similar bed cooling if available. Your core temperature must drop 2-3°F to initiate sleep.

Complete Darkness

Throughout night

Make bedroom completely dark. Use blackout curtains, cover all LED lights, remove any light sources. Even small amounts of light impair melatonin production.

Sleep Supplements

30-60 min before bed

Take magnesium glycinate, glycine, and low-dose melatonin before bed. These support natural sleep processes without dependency.

Consistent Sleep Time

Same time nightly

Go to bed at the same time every night. Bryan sleeps around 8:30pm. Consistency is crucial for circadian rhythm optimization.

Consistent Wake Time

Same time daily

Wake at the same time every day, including weekends. No snoozing. Immediately get light exposure to reinforce circadian rhythm.

No Alcohol

Always

Zero alcohol. Even one drink significantly impairs deep sleep, REM sleep, and HRV. There is no 'safe' amount for sleep optimization.

The Science Behind It

The protocol targets the two-process model of sleep: Process S (sleep pressure) and Process C (circadian rhythm). Morning light exposure and caffeine timing optimize Process S. Evening light blocking and consistent timing optimize Process C. Temperature manipulation leverages the body's natural thermoregulation for sleep onset. The supplements support natural neurotransmitter and hormone production without disrupting sleep architecture.

Expected Results

Sleep scores above 90% within 2-3 weeks

Increased deep sleep percentage

Higher morning HRV

Faster sleep onset (under 15 minutes)

Reduced nighttime awakenings

More consistent energy throughout the day

Better next-day cognitive performance

Common Mistakes to Avoid

Thinking occasional alcohol won't matter (it always does)
Not being strict enough about light in the evening
Eating too close to bedtime
Inconsistent sleep times on weekends
Keeping bedroom too warm
Taking too much melatonin (more is not better)

What You'll Need

Sleep tracker (Whoop, Oura, or similar)

Blackout curtains

Blue-blocking glasses

Bed cooling system (ideal but optional)

Quality supplements (magnesium, glycine, melatonin)

Red/orange evening lights