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Weekly · Sunday Morning

Five longevity claims.
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Every Sunday.

Last Sunday

Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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How I FIXED My Terrible Sleep - 10 Habits — Whalespan

Content›Video›How I FIXED My Terrible Slee…

How I FIXED My Terrible Sleep - 10 Habits

Bryan Johnson10m · 2024-03-23

Claims Made

16

Claims Supported

15

Support Rate

94%

Support rate

15 of 16 claims supported

15 supported1 partial / not

Claims from this content

16

✓Well SupportedA wind-down routine involving walking, breathing exercises, or meditation, and avoiding phone use, aids sleep transition.✓Well SupportedReducing light exposure in the last hour before bed by dimming lights to 5 lux, deep orange/red, promotes sleepiness and supports the natural release of melatonin.✓Well SupportedEating the final meal of the day early, around 11:00 a.m., lowers resting heart rate and improves sleep by allowing digestion to finish before sleep.✓Well SupportedExposure to at least 100,000 lux of light before 9:00 AM is recommended for circadian rhythm.Well Supported

More from Bryan Johnson

Bryan Johnson's Blueprint Rapamycin Protocol

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Eliminating blue light from screens in the evening helps regulate light exposure before bed.

✓Well SupportedCreating a peaceful sleep environment by keeping the room cool, dark, and quiet, and dedicating the bed to sleep and sex, is crucial for sleep quality.

✓Well SupportedUsing an eight Sleep mattress with temperature regulation, set to 71°F during deep sleep and 73°F during REM sleep, can optimize personal sleep temperature.

✓Well SupportedRegulating bedroom temperature to be cool (60-77°F or 15-25°C), using breathable bedding, and considering temperature-controlled mattresses can improve sleep quality.

◐Partially SupportedSleeping alone may yield higher quality sleep if synchronizing sleep routines with a partner is difficult.

✓Well SupportedControlling the temperature of the sleeping environment is one of the best ways to ensure a great night's sleep.

◐Partially SupportedSleep is the most important daily activity for humans.

✕Not SupportedAvoiding alcohol and caffeine, especially later in the day, significantly improves sleep quality, with alcohol reducing deep sleep by up to 80%.

◐Partially SupportedConsistent adherence to a sleep routine, prioritizing sleep over non-essential activities, leads to compounded benefits and can resolve other life problems.

◐Partially SupportedAdopting a consistent bedtime, such as 8:30 PM, helps regulate sleep cycles and improves overall well-being.

◐Partially SupportedMorning and evening sunlight exposure are beneficial, while avoiding peak UV index times (10:00 AM - 4:00 PM) is recommended.

◐Partially SupportedTracking sleep data using tools like a Whoop band is crucial for understanding personal sleep patterns and making informed adjustments.