The 6-Step Routine for Restorative Sleep - Bryan Johnson

30,000-Foot View on Perfect Sleep: Lower Resting Heart Rate Before Bed00:00

Lower your resting heart rate before bed, the highest value biomarker to track daily. Everything that increases heart rate before bed besides sex is bad; everything that lowers it is good.

• Food timing: Final meal 4 hours before bedtime (e.g., bedtime 10 p.m., last meal 6 p.m.). Bryan does 10-12 hours for digestion, lowering heart rate to 39-40 bpm.
• Screens off: 60 minutes before bed to avoid scrolling, texting, working, which arouse the body.
• Red/amber lights: Use in house; white/blue lights bad for melatonin release.
• 60-minute wind-down: After screens off, calm down without stimulation. Hang out with friend/family, walk, breath work, meditation, hobby (puzzle, journal). Learn to be with yourself without stimulation.

Internal Reconciliation Process with 'Bri-Brians'01:30

Bryan talks to his various 'Bri-Brians' starting at 7:30 p.m. (bedtime 8:30 p.m.), with about a dozen.

• Ambitious Brian: Loudest, pushes 'do more,' has banger ideas. Sleep Brian says, "I love you, Ambitious Brian, doing great. We're in sleep mode. I'll write down your idea for tomorrow."
• Anxious Brian: Checks for errors, upsetting anyone, stupid actions, regrets. Do internal reconciliation for self-awareness.

If you don't address them before bed, they appear when head hits pillow or wake you at 2 a.m.

Additional Key Factors02:30

• Caffeine: Final intake around noon (6-hour half-life).