LectroFan Classic
Sleep
Adaptive Sound Technologies LectroFan Classic White Noise Machine - Compact Sleep Sound Machine for Bedroom, Travel, Study and More - 20 Non-Looping Fan & White Noise Variations - Black
$54.95
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Bryan Johnson's Sleep Protocol: 10 Habits for Perfect Sleep
Bryan Johnson's complete sleep optimization protocol. Sleep is the #1 life priority in the Blueprint system. These 10 habits helped Bryan achieve top-quartile sleep scores for 18-29 year olds — and eight months of 100% perfect sleep. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making changes to your sleep routine.
Protocol Steps
1
Reframe Your Identity: Be a Professional Sleeper
Mindset shift
Make sleep your #1 priority. Plan your day around sleep — it's the most important appointment in your calendar. Nothing influences your conscious and unconscious existence more than sleep quality.
2
Create a 30-60 Minute Wind-Down Routine
30-60 mins
Set a specific time each evening to start winding down. Read a book, take a warm bath, practice breathing exercises, or listen to soothing music. Focus on transitioning your work and worry brain to sleep mode. No screens, no messages, no social media.
3
Get Morning Light Within 30 Minutes of Waking
15-30 mins
Get outside within the first 15-30 minutes of waking to set your circadian rhythm and boost mood. If natural sunlight isn't available, use a 10,000 lux light therapy device for 3-4 minutes.
4
Regulate Evening Light
Ongoing
Dim the lights 1-2 hours before bedtime. Use warm (red is best) lighting in the evenings. Install blue light filters on your devices and consider blue light blocking glasses. Limit screen time at least 60 minutes before bed.
5
Regulate Bedroom Temperature (60-67°F)
Setup
Keep your bedroom between 60-67°F (15-19°C). A cool environment is critical for deep sleep. Use a room thermometer to monitor conditions and adjust as needed.
6
Keep a Consistent Bedtime (8:30 PM ± 30 min)
Daily habit
Go to bed and wake up at the same time every day, even on weekends. Bryan targets 8:30 PM bedtime and falls asleep within 3 minutes of his head hitting the pillow. Consistency is one of the most powerful sleep interventions.
7
Create a Pitch-Black Sleep Environment
Setup
Make your bedroom as dark as possible. Use blackout window film or curtains to block all external light. Even small amounts of light can disrupt melatonin production and sleep quality.
8
Use White Noise
Nightly
A white noise machine masks disruptive sounds and creates a consistent auditory environment that promotes deeper sleep. Bryan uses one nightly.
9
Stop Fluids by 4 PM
Daily habit
Stop drinking fluids at 4 PM to prevent sleep disruption from nighttime bathroom visits. All liquids Bryan drinks during the day are mineralized (tea, electrolytes, or Blueprint Longevity Mix) to maximize hydration efficiency.
10
Track and Measure Your Sleep
Ongoing
What gets measured gets managed. Use wearable sleep trackers to monitor sleep quality, heart rate variability, sleep stages, and trends over time. Bryan uses multiple tracking devices.
Recommended
Oura Ring 4 - Smart Ring for Health Tracking with HRV, Sleep, and Activity Monitoring
Recommended
WHOOP 4.0 with 12 Month Subscription – Wearable Health, Fitness & Activity Tracker – Continuous Monitoring, Performance Optimization, Heart Rate Tracking – Improve Sleep, Strain, Recovery, Wellness
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Products referenced in the protocol, gathered into one checklist.
Paid affiliate link. As an Amazon Associate we earn from qualifying purchases.
Oura Ring 4
Wellness
Oura Ring 4 - Smart Ring for Health Tracking with HRV, Sleep, and Activity Monitoring
$349.00
VELIMAX Blackout Window Film
Sleep
VELIMAX Static Cling Total Blackout Window Film Privacy Room Darkening Window Tint Black Window Cover 100% Light Blocking No Glue (35.4 x 118 inches)
$42.99
Spectra479 Blue Light Glasses
Wellness
Blue Light Blocking Amber Glasses for Sleep 99.9 Percent Effective - Nighttime Eye Wear - Special Orange Tinted Glasses Help You Sleep and Relax Your Eyes
$35.95
Carex Day-Light Classic Plus
Wellness
Carex Day-Light Classic Plus Sunlight Therapy Lamp - 10000 LUX Therapy Lamp at 12 Inches, LED Bright White Light with Adjustable Height and Brightness Levels for Mood, White
$109.99
Philips Wake-Up Light
Sleep
Philips SmartSleep Wake-Up Light - Sunrise Alarm Clock with Colored Sunrise Simulation and Sleep Sounds
$108.99
TempPro TP50 Hygrometer
Sleep
TempPro TP50 Digital Hygrometer Indoor Thermometer Room Thermometer and Humidity Gauge with Temperature Monitor
$10.99
WHOOP 4.0
Wellness
WHOOP 4.0 with 12 Month Subscription – Wearable Health, Fitness & Activity Tracker – Continuous Monitoring, Performance Optimization, Heart Rate Tracking – Improve Sleep, Strain, Recovery, Wellness
$170.00