Bryan Johnson· Author
Sleep 7-8 hours per night
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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.
Sleep 7-8 hours per night
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7-8 hours every night
there seems to be this magic eight-hour sort of which we really want to let our bodies sleep
I think the vast majority of us 97 99 need seven and a half to eight hours of true sleep that's not just time in bed of sleep to function best
many sleep scientists would agree that an adult should sleep around seven hours.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
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.