Bryan Johnson· Author
set your bedtime, be on time
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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.
set your bedtime, be on time
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.
I don't give them a bedtime. I don't even do time in bed restriction that first week because for some people setting awake time solves the issue which is kind of nuts but one or two of every eight patients who I see because I see patients in groups of eight will have a huge improvement from just having a consistent wake time
What that means is we take the amount of time that someone is in bed every night, and we focus on that. Instead of just being in bed doing things, what I do to figure out how long someone should actually be in bed is, the first week that they are with me, they're given a wake time. They have to wake up at that same time every single day for seven days.
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.