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Billionaire's 10 Step Guide For Perfect Sleep
Unlock the Power of Quality Sleep For Success
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Entrepreneur Bryan Johnson knows that great sleep is foundational for peak performance. After mastering his own sleep over a year—achieving the best recorded sleep score in history—Johnson shares his roadmap to help others transform their nights and reach their full potential. Whether you’re aiming for better productivity or well-being, these actionable steps will help you become a "professional sleeper." Here’s how you can improve your sleep health.
Phase 1: Reframe Your Relationship with Sleep
Johnson emphasizes that sleep isn’t just a routine—it’s a priority that requires commitment. To make the most of your nights, you must treat sleep as an essential part of your schedule.
How:
Make sleep non-negotiable: Treat sleep as a priority, planning your day around it and ensuring it takes precedence over late-night tasks.
Seek support: Let those around you know that sleep is a priority for you, so they understand and respect your routine.
Example: Johnson restructured his daily routine around sleep, making it his top priority and aligning his schedule accordingly.
Phase 2: Establish a Consistent Bedtime
A consistent bedtime anchors your sleep routine and helps regulate your body’s internal clock, ensuring you get 7-9 hours each night.
How:
Choose a set bedtime: Pick a time that allows for adequate rest and stick to it, even on weekends.
Track your sleep: Use a wearable or journal to monitor your consistency and make adjustments as needed.
Example: Johnson’s unwavering bedtime helped him create a strong sleep rhythm that’s easy to maintain over time.
Phase 3: Create a 60-Minute Wind-Down Routine
Preparing your body and mind for sleep is essential. A calming pre-sleep routine can make it easier to fall asleep and improve your sleep quality.
How:
Turn off screens: Power down all screens an hour before bed.
Engage in calming activities: Try reading, listening to music, meditating, or taking a warm bath.
Limit light exposure: Use red light if possible, as it has less impact on melatonin production.
Example: Johnson’s pre-sleep routine allowed him to ease into rest, helping him reach that 100% sleep score.
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Phase 4: Adjust Meal and Stimulant Timing
What and when you eat, as well as your caffeine intake, can influence your sleep. Johnson found timing his meals and caffeine wisely improved his rest.
How:
Eat early: Avoid eating 3-4 hours before bedtime to give your body time to digest.
Limit caffeine and alcohol: Avoid stimulants after noon and skip alcohol before bed, as it can disrupt sleep quality.
Example: Johnson’s mindful approach to meals and stimulants kept his body’s rhythms in sync with his sleep needs.
Phase 5: Minimize Evening Light Exposure
Light exposure at night can disrupt melatonin production. To optimize for sleep, Johnson recommends controlling light exposure in the evening.
How:
Use dim, warm lighting: Set up dimmer switches or use low, warm lights to signal to your body that it’s time to wind down.
Wear blue-light-blocking glasses: These can help reduce the effects of artificial light before bed.
Enable night mode on all screens to minimize blue light.
Example: By adjusting his lighting environment, Johnson reduced disruptions to his body’s natural sleep signals.
Phase 6: Create an Ideal Sleep Environment
A peaceful, comfortable sleep environment is essential. Johnson emphasizes optimizing your bedroom’s temperature, noise, and lighting to enhance sleep quality.
How:
Adjust temperature: Aim for a room temperature between 60-77°F and consider using a temperature-controlled mattress.
Keep the room dark and quiet: Use blackout curtains, a noise machine, or earplugs to create a serene sleep environment.
Example: Johnson’s ideal sleep setting allowed him to fall asleep faster and stay asleep longer, crucial for achieving 100% sleep scores.
Phase 7: Set Your Circadian Rhythm with Morning Sunlight
Morning sunlight exposure helps regulate your circadian rhythm, signaling to your body that it’s time to wake up.
How:
Get outside shortly after waking: Aim for 15-30 minutes of sunlight exposure within 15 minutes of waking up to set your body’s clock.
Example: Johnson’s morning sun routine boosted his alertness and improved his sleep timing, making it easier to stick to his sleep schedule.
Phase 8: Track Your Sleep and Fine-Tune
Monitoring sleep metrics like HRV, body temperature, and REM can help you understand your patterns and make adjustments. Johnson used data to refine his routine and consistently reach 100% sleep quality.
How:
Track key metrics: Use a sleep tracker to monitor your body’s responses and adjust as needed.
Experiment and adapt: Try different bedtime routines, temperatures, and lighting to find what works best for you.
Example: Johnson’s data-driven approach allowed him to troubleshoot and refine his sleep habits, leading to peak performance.
Key Action Steps
Make Sleep a Priority: Plan your day around your sleep to ensure consistency.
Establish Routine and Environment: Implement a consistent bedtime, wind-down routine, and ideal sleep environment.
Time Meals and Light Exposure: Adjust eating times, limit evening light, and get sunlight in the morning.
Track and Adjust: Monitor your sleep metrics to fine-tune your routine for long-term success.
By Improving your sleep quality and following these steps, it can have a ripple effect your on productivity, energy, and overall success in life.