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.

Sleep Temperature Optimization Protocol

Temperature is one of the most underutilized sleep optimization tools. Sleep onset requires a drop in core temperature, while skin temperature increases. This protocol uses room temperature, bed temperature, hot showers, and timing to create the optimal thermal environment for sleep.

BeginnerResults in: Immediate (first night)

Step-by-Step Protocol

Room Temperature

Throughout night

Set bedroom temperature to 65-68°F (18-20°C). Cooler is generally better. This should feel slightly cool when getting into bed.

Bed Temperature

Throughout night

If using Eight Sleep, ChiliPad, or similar, set to cool mode (60-65°F bed surface). Program warming 30 min before wake time for natural wake-up.

Pre-Sleep Hot Shower

60-90 min before bed

Take a hot shower or bath 60-90 minutes before bed. This dilates peripheral blood vessels, then the subsequent heat loss drops core temperature.

Light Bedding

During sleep

Use breathable, light bedding. Avoid heavy comforters that trap heat. Natural fibers (cotton, linen, wool) breathe better than synthetics.

Sleepwear

During sleep

Wear light, breathable sleepwear or sleep nude. Heavy pajamas trap heat and impair temperature regulation.

Avoid Late Exercise

3-4 hours before bed

Finish intense exercise 3-4+ hours before bed. Exercise raises core temperature, which must then normalize before sleep.

Avoid Late Eating

3+ hours before bed

Finish eating 3+ hours before bed. Digestion raises core temperature through thermogenesis.

Warm Feet

At bedtime

If feet are cold, wear socks to bed. Warm extremities facilitate core temperature drop through vasodilation.

The Science Behind It

Sleep is intricately linked to thermoregulation. The circadian system lowers core temperature 1-2 hours before typical bedtime, signaling melatonin release and sleep onset. Core temperature reaches its minimum about 2 hours before natural wake time. Disrupting this pattern (hot rooms, late eating, evening exercise) delays sleep onset and reduces deep sleep. The hands, feet, and face are 'radiators' that dump heat - warming them paradoxically cools the core.

Expected Results

Faster sleep onset

Increased deep sleep percentage

Fewer nighttime awakenings

Better morning temperature regulation

Improved HRV during sleep

More refreshing sleep

Common Mistakes to Avoid

Bedroom too warm (most common mistake)
Heavy blankets that trap heat
Hot shower right before bed (too late)
Late-night eating
Evening intense exercise
Synthetic sheets that don't breathe

What You'll Need

Thermometer or smart thermostat

Breathable bedding (cotton, linen)

Eight Sleep, ChiliPad, or cooling mattress pad (optional)

Light sleepwear or nothing