Advanced Guide to Better Sleep

Quality sleep is the highest-return investment I’ve ever made. In this episode we walk you through my exact protocol, so you can cherry-pick what works, experiment, and track gains for yourself. Study Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC3902870/ Connect: X: https://x.com/bryan_johnson YouTube: https://www.youtube.com/@BryanJohnson Instagram: https://www.instagram.com/bryanjohnson TikTok: https://www.tiktok.com/@_bryan_johnson_ Chapters 00:00 – What Ruins Your Sleep Most? 01:50 – Sleep in Vegas: A Cautionary Tale 03:45 – How Important Is Sleep? 05:30 – Sleep Deprivation 07:20 – Kernel Willpower Study 09:20 – The 80/20 Of Sleep 10:10 – Being a Professional Sleeper 13:00 – Resting Heart Rate 19:00 – Psychology of Tracking Sleep 22:30 – Heart Rate (Before vs. During Sleep) 25:00 – Wearables 30:00 – Food as the #1 Sleep Killer 33:40 – 10 Rules for Perfect Sleep 44:30 – Bonus Tips 49:00 – Sleep Alone? 51:20 – Sleep + Mental Health 52:40 – Bryan’s Final Plea: Learn to Sleep