Bryan Johnson incorporates stress management techniques, including bedtime routines like turning off screens and reading a book, to achieve significant gains at night.

“read a book 10 min before bed”

“read a book, breath work, walk or meditation to be clear headed, energetic, emotionally stable tmr”

“Daily before bed, read Endurance for 30 min. No screens. No ruminations. Imagine yourself a member of Shackleton’s crew.”

“I'll do 5 minutes of breath work. Four seconds in and six seconds out.”

“+ stress management (big gains can be had at night time / bed time routines i.e. screens off, read a book)”

“this process commences with me taking a 10-minute walk outside”

“I'll do something like read a book meditate do breath work something to calm my body down”

“So, what I have a ritual before I go to bed, right before I go to get bed. I hit my put my head on the pillow. I'll pull up the app and I'll see where my resting heart rate is at. And I'll do a breathing exercise for about 60 seconds. And that will settle me down. And typically I'll be somewhere between 44 beats per minute and 55.”

“So, for example, I'm trying to resolve my internal stress and my worries, trying to avoid rumination. I'm trying to have a 30 to 60 minute block of time before bed where I can turn screens off, go for a walk, meditate, read a book, like take it easy, but have a demarcation between workday and rest day. But I've built these all these sets of habits around how to reduce my resting heart rate in that final moment before bed.”