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.

Strategic Light Exposure for Circadian Optimization

Light exposure timing is the most powerful lever for circadian rhythm optimization. Morning light advances your clock and builds sleep pressure. Evening light delay your clock and suppresses melatonin. This protocol treats light as a drug - specific doses at specific times for specific effects.

BeginnerResults in: 3-7 days for circadian adjustment

Step-by-Step Protocol

Morning Sunlight

Within 30 min of waking

Get outside within 30 minutes of waking for 10-30 minutes of sunlight exposure. Look toward the sun (not directly at it). Overcast days still work - outdoor light is 10-100x brighter than indoor.

Morning Indoor Light

During breakfast

If you can't get outside, use a 10,000 lux light therapy lamp for 20-30 minutes during breakfast. Position it at eye level, about arm's length away.

Midday Light

11am-2pm

Try to get some outdoor light exposure around midday. Even 10-15 minutes helps reinforce your circadian rhythm.

Afternoon Anchor

3-5pm

Get light exposure in the late afternoon as well. This helps protect against the negative effects of evening light exposure.

Evening Light Blocking

2-3 hours before bed

2-3 hours before bed, begin reducing light exposure. Dim lights to 50% or less. Switch to red/amber bulbs. Wear blue-blocking glasses if using screens.

Screen Settings

After sunset

If you must use screens after sunset, enable Night Shift/Night Light (reduces blue light), use dark mode, and reduce brightness to minimum comfortable level.

Bedroom Darkness

During sleep

Make bedroom completely dark. Use blackout curtains. Cover or remove any LED lights. Even small amounts of light through closed eyelids impair melatonin.

The Science Behind It

Light enters the eye and hits intrinsically photosensitive retinal ganglion cells (ipRGCs), which signal the suprachiasmatic nucleus (SCN) - your master clock. Morning light shifts the clock earlier and suppresses melatonin, promoting alertness. Evening light delays the clock and suppresses melatonin, impairing sleep. Blue wavelengths (460-480nm) are most potent, but all light has effects. The dose (intensity x duration) matters.

Expected Results

More natural sleepiness at bedtime

Easier morning wake-ups

More consistent sleep-wake times

Better energy throughout the day

Reduced jet lag effects

Improved mood (light affects serotonin too)

Common Mistakes to Avoid

Wearing sunglasses during morning light exposure
Thinking indoor light is sufficient (it rarely is)
Using blue-blocking glasses too early (they're for evening)
Bright lights in bathroom during nighttime wake-ups
Leaving small LED lights on in bedroom
Looking at phone first thing in the morning before outdoor light

What You'll Need

10,000 lux light therapy lamp (optional but helpful)

Blue-blocking glasses for evening

Red/amber evening light bulbs

Blackout curtains

Phone with Night Shift enabled