Bryan Johnson: Billionaire's Sleep Advice

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In this newsletter, you can expect to find practical advice, valuable lessons, and life hacks tailored for entrepreneurs. Please welcome life advice from the Billionaire, CEO of Kernel, Venture Capitalist and Writer, Bryan Johnson.

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Let’s dive in!

In the pursuit of peak performance, sleep is often overlooked, yet it's one of the most critical components of health and success. Bryan Johnson, a successful entrepreneur, achieved the best recorded sleep score in history—eight months of perfect, 100% sleep. After spending a year mastering his sleep, he shares the habits that transformed his nights and fueled his success. If you're ready to optimize your sleep, here’s a step-by-step guide to improving your sleep health.

Step-by-Step Guide to Perfect Sleep:

1. Reframe Your Identity: You Are a Professional Sleeper

• Make sleep your #1 priority in your schedule.

• Plan your day around sleep to ensure consistency.

• Explain your sleep priorities to those around you for support.

2. Have a Consistent Bedtime

• Choose a non-negotiable bedtime that allows for 7-9 hours of sleep.

• Stick to this bedtime, even on weekends.

• Track your sleep with a wearable or journal.

3. Create a 60-Minute Wind-Down Routine

• Screens off 60 minutes before bed.

• Engage in calming activities: read, listen to music, walk, bathe, breathe, or meditate.

• Minimize light exposure; use red light if possible.

• Be in bed within 30 minutes of your set bedtime.

4. Eat Your Last Meal Early

• Avoid eating within 3-4 hours of bedtime.

• Make your largest meal in the middle of the day.

• When socializing late, choose light options like veggies.

5. Discontinue Stimulants After Noon

• Avoid caffeine and other stimulants well before sleep.

• Skip alcohol near bedtime as it disrupts sleep.

• Find your unique cut-off time for stimulants.

6. Minimize Evening Light After Sundown

• Install dimmer switches and use low, warm lighting.

• Wear blue light-blocking glasses 2-3 hours before bed.

• Enable night mode on all devices or install blue light filters.

• Red light is ideal for evening use.

7. Regulate Your Bedroom Temperature

• Explore your ideal bedroom temperature: 60-77°F (15-25°C).

• Consider a temperature-controlled mattress.

• Use breathable cotton or linen sheets and lightweight sleepwear.

• Take a warm bath before bed to help regulate your body temperature.

8. Curate a Peaceful Sleep Environment

• Keep your room cool, dark, and quiet.

• Avoid working from your bed; the bed is for sleep and sex only.

• Consider a noise machine or earplugs to offset environmental sounds.

9. Get Sunlight Within 15 Minutes of Waking

• Get outside within 15-30 minutes of waking to set your circadian rhythm and boost your mood.

• If up before sunrise, use a 10,000 lux light.

10. Track Your Sleep Metrics

• Monitor key metrics: HRV, body temp, respiration rate, REM, and deep sleep.

• Experiment with bedtimes, routines, and room temps to find what works best.

• Track data across seasons and when traveling to troubleshoot.

• Use a sleep journal or tracker to monitor your progress.

Improving sleep is a journey, and it begins with reshaping your relationship with sleep. Bryan Johnson's habits offer a roadmap to achieving optimal sleep and, consequently, peak performance in all areas of life. Take it one step at a time, and remember: how you sleep affects everything else in life. You've got this.

Thank you for reading this edition of our newsletter!

We hope Bryan Johnson’s insights on sleep and health resonate with you and provide actionable guidance as you pursue your life dreams. Remember, everything in life is interconnected—how you sleep, how you think, how you manage your mind, and how you act in business.

Stay tuned for our next edition, where we'll delve into more entrepreneurial wisdom and practical advice. Remember, your growth is our mission. Keep pushing boundaries, stay inspired, and let's achieve greatness together.

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