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.

90-Minute Wind-Down Protocol for Perfect Sleep

The evening wind-down is critical because modern life keeps us stimulated until bedtime. This protocol systematically reduces stimulation, lowers core temperature, and shifts the nervous system toward parasympathetic dominance. It treats the wind-down as a process, not an event.

BeginnerResults in: Immediate improvement in sleep onset

Step-by-Step Protocol

T-90 Minutes: Screens Off

90 minutes before bed

Turn off all screens or switch to blue-blocking glasses. Dim all lights to 50% or less. This begins the melatonin production process.

T-90 Minutes: No Work

90 minutes before bed

Stop all work-related activities. Your brain needs time to decompress from the day's cognitive load.

T-60 Minutes: Brain Dump

60 minutes before bed

Write down tomorrow's tasks and any worrying thoughts. Getting them out of your head prevents rumination in bed.

T-60 Minutes: Dim to Red Light

60 minutes before bed

Switch to red or amber lighting only. Regular light, even dim white light, suppresses melatonin.

T-45 Minutes: Hot Shower/Bath

45 minutes before bed

Take a hot shower or bath. This paradoxically cools your core - blood rushes to the surface, then radiates heat away.

T-30 Minutes: Supplements

30 minutes before bed

Take your sleep supplements: magnesium glycinate, glycine, and/or low-dose melatonin.

T-20 Minutes: Relaxation Practice

20 minutes before bed

Do 10-15 minutes of relaxation: gentle stretching, meditation, breathing exercises, or reading fiction (paper book, not screen).

T-10 Minutes: Bedroom Prep

10 minutes before bed

Make sure bedroom is cool (65-68°F), completely dark, and quiet. Get into bed.

T-0: Lights Out

Bedtime

4-7-8 breathing or body scan as you drift off. Don't try to force sleep - just rest.

The Science Behind It

The wind-down protocol leverages the natural process of sleep onset. Light reduction triggers melatonin release. Temperature manipulation (hot then cool) mimics the natural core temperature drop needed for sleep. Writing tasks clears the prefrontal cortex of cognitive load. The consistent routine creates a conditioned response where the body learns these steps mean sleep is coming.

Expected Results

Faster sleep onset (reduced latency)

Less racing thoughts at bedtime

More natural feeling of sleepiness

Better first sleep cycle (more deep sleep)

Reduced reliance on sleep aids

Lower evening stress levels

Common Mistakes to Avoid

Checking phone 'one more time'
Working until the last minute
Skipping the routine when tired (you still need it)
Hot shower right before bed (need 30-45 min buffer)
Bright bathroom lights during routine
Stressful conversations in the evening

What You'll Need

Red/amber light bulbs

Blue-blocking glasses (backup)

Journal or notepad

Paper book for reading

Sleep supplements