Bryan Johnson· Author
Final meal of the day at least 2 hours before bed. Experiment with up to 10 hours (what I do)
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Final meal of the day at least 2 hours before bed. Experiment with up to 10 hours (what I do)
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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
Turn off screens.
Top things to lower your RHR before bed: 1. Eat your final meal of the day 2-8 hours before bed. Experiment. 2. Have a 30-60 min wind down routine before bed. Read a book. Journal. 3. Turn off screens. Do it. 4. Have red and amber lights on. 5. No alcohol. Stimulants (caffeine) in the morning hours to avoid disruption. 6. Be consistent, in bed +/- 30 min each night.
The most powerful things to lower HR: + eat final food 4hr before bed + screens off 30-60 min before bed + red and amber lights, no blue lights in eyes 2 hr of bedtime + no strenuous exercise within 4 hour of bedtime + no fights after 5 pm. Fight in the morning. + ready for 10 minutes (book in hand) before sleep
the way you do that is you have your final meal of the day at least four hours before bed.
Finally, no fights after 5:00 p.m. Save those for the morning when you're well rested.
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Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.