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.

Evidence-Based Sleep Supplement Protocol

Supplements should support, not replace, good sleep hygiene. The most effective sleep supplements target specific mechanisms: GABA for relaxation, temperature for onset, and chronobiology for timing. This protocol prioritizes supplements with research support and known safety profiles.

BeginnerResults in: 1-2 weeks for full effect

Step-by-Step Protocol

Foundation: Magnesium Glycinate

30-60 min before bed

Take magnesium glycinate 30-60 minutes before bed. Glycinate form is well-absorbed and the glycine provides additional sleep benefits. Follow label directions for dosing.

Foundation: Glycine

30-60 min before bed

Take glycine before bed. This amino acid lowers core temperature and improves sleep quality without grogginess. Can be combined with magnesium glycinate. Follow label directions for dosing.

Optional: Low-Dose Melatonin

30-60 min before bed

If needed for circadian rhythm support, take low-dose melatonin. This is a signaling dose - more is not better. Best for jet lag or shift work. Follow label directions for dosing.

Optional: Apigenin

30-60 min before bed

Take apigenin for anxiolytic effects without sedation. This is the active compound in chamomile. Good for those with anxiety-related sleep issues. Follow label directions for dosing.

Optional: L-Theanine

30-60 min before bed

Take L-theanine if racing thoughts are an issue. It promotes relaxation without sedation. Works well with magnesium. Follow label directions for dosing.

Optional: Ashwagandha

With dinner

Take KSM-66 or Sensoril ashwagandha with dinner for cortisol reduction. Best for those with high stress levels affecting sleep. Follow label directions for dosing.

Quality Control

Always

Only use third-party tested supplements from reputable brands. ConsumerLab, NSF, or USP certification ensures quality.

The Science Behind It

Each supplement targets specific sleep mechanisms. Magnesium activates GABA receptors and supports melatonin production. Glycine lowers core temperature by dilating peripheral blood vessels and acts as an inhibitory neurotransmitter. Melatonin doesn't make you sleepy but signals to your body that it's night. Apigenin binds to benzodiazepine receptors without the side effects. L-theanine increases alpha waves and GABA. Ashwagandha reduces cortisol, removing a sleep barrier.

Expected Results

Faster sleep onset

Improved sleep quality

More stable sleep throughout night

Better morning recovery scores

Reduced anxiety at bedtime

No next-day grogginess (unlike sleep drugs)

Common Mistakes to Avoid

Taking too much melatonin (more is not better)
Using cheap, unverified supplements
Expecting supplements to fix poor sleep hygiene
Not giving supplements time to work (2-4 weeks)
Taking stimulating supplements too late (e.g., rhodiola)
Inconsistent use (supplements work best with consistency)

What You'll Need

Magnesium glycinate

Glycine powder

Low-dose melatonin if needed

Other optional supplements based on needs

Evidence-Based Sleep Supplement Protocol

Step-by-Step Protocol

Foundation: Magnesium Glycinate

Foundation: Glycine

Optional: Low-Dose Melatonin

Optional: Apigenin

Optional: L-Theanine

Optional: Ashwagandha

Quality Control

The Science Behind It

Expected Results

Common Mistakes to Avoid

What You'll Need

Related Protocols

Bryan Johnson Sleep Routine

Evening Wind-Down Protocol

Light Exposure Protocol

Ready to Optimize Your Sleep?