Bryan Johnson· Author
wake up (bedtime 8:30pm)
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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.
wake up (bedtime 8:30pm)
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
my new sleep optimization schedule of eating dinner at 4pm, avoiding alcohol and going to bed by 9pm
Just go to bed on time.
I stop drinking fluids around 4 pm daily and make sure all liquids are mineralized via tea or electrolytes as without the mineralization I'll have to get up and use the bathroom.
in bed 8:30 pm, up 5:00 am
Stimulants too late in the day
Bad sleep for me is usually from: 1. Eating late
I stop drinking fluids around 4 pm.
Last night I was asleep by 9. Woke up 5 am.
going to bed at 9pm
For sleep optimization, I’ve been eating dinner at 4pm
not drinking alcohol
2. in bed same time every day
3. screens off 60 min before sleep
Of all the social norms I violate to maintain my sleep performance (i.e. dinner at noon, in bed by 8pm), choosing to sleep in separate rooms has been among the most offensive to people.
I go to bed at 8 30 and almost nothing can move that time frame
this is the most boring bedroom I've ever seen in my life that makes me so happy it's by far in a way the most like unstimulating room I've ever seen in my life and that's intentional
this room is only for sleep that bed is only for sleep it's not to work in or to hang out
go to bed on time yeah that's should be the one take away from this go to bed on time
as sleep is my number one life priority I'm asleep by 8:30 p.m. and I naturally wake around 5:00 a.m. never using an alarm
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.