28:I[46696,["/_next/static/chunks/a945bbd300834012.js","/_next/static/chunks/4060b63f78e0382c.js","/_next/static/chunks/65c5d5dcc87c22c9.js","/_next/static/chunks/15a1b1fbd3cf7d4a.js","/_next/static/chunks/653d605fffff2e75.js","/_next/static/chunks/fa59d51a8b0726c5.js","/_next/static/chunks/a33d1a413064ef53.js","/_next/static/chunks/381ae72bfa6637bb.js","/_next/static/chunks/022589ef34b8ee03.js","/_next/static/chunks/efa6f06dc5162244.js"],"Toaster"] 29:I[22016,["/_next/static/chunks/a945bbd300834012.js","/_next/static/chunks/4060b63f78e0382c.js","/_next/static/chunks/65c5d5dcc87c22c9.js","/_next/static/chunks/15a1b1fbd3cf7d4a.js","/_next/static/chunks/653d605fffff2e75.js","/_next/static/chunks/fa59d51a8b0726c5.js","/_next/static/chunks/a33d1a413064ef53.js","/_next/static/chunks/381ae72bfa6637bb.js","/_next/static/chunks/022589ef34b8ee03.js","/_next/static/chunks/efa6f06dc5162244.js"],""] 2a:I[5500,["/_next/static/chunks/a945bbd300834012.js","/_next/static/chunks/4060b63f78e0382c.js","/_next/static/chunks/65c5d5dcc87c22c9.js","/_next/static/chunks/15a1b1fbd3cf7d4a.js","/_next/static/chunks/653d605fffff2e75.js","/_next/static/chunks/fa59d51a8b0726c5.js","/_next/static/chunks/a33d1a413064ef53.js","/_next/static/chunks/381ae72bfa6637bb.js","/_next/static/chunks/022589ef34b8ee03.js","/_next/static/chunks/efa6f06dc5162244.js"],"Image"] 2b:I[58016,["/_next/static/chunks/a945bbd300834012.js","/_next/static/chunks/4060b63f78e0382c.js","/_next/static/chunks/65c5d5dcc87c22c9.js","/_next/static/chunks/15a1b1fbd3cf7d4a.js","/_next/static/chunks/653d605fffff2e75.js","/_next/static/chunks/fa59d51a8b0726c5.js","/_next/static/chunks/a33d1a413064ef53.js","/_next/static/chunks/381ae72bfa6637bb.js","/_next/static/chunks/022589ef34b8ee03.js","/_next/static/chunks/efa6f06dc5162244.js"],"ProcessEpisodeButton"] 2c:T553,

Quality sleep is the highest-return investment I’ve ever made. In this episode we walk you through my exact protocol, so you can cherry-pick what works, experiment, and track gains for yourself.

Study Links:

https://pmc.ncbi.nlm.nih.gov/articles/PMC3902870/

Connect:

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram: https://www.instagram.com/bryanjohnson

TikTok: https://www.tiktok.com/@_bryan_johnson_

Chapters

00:00 – What Ruins Your Sleep Most?

01:50 – Sleep in Vegas: A Cautionary Tale

03:45 – How Important Is Sleep?

05:30 – Sleep Deprivation

07:20 – Kernel Willpower Study

09:20 – The 80/20 Of Sleep

10:10 – Being a Professional Sleeper

13:00 – Resting Heart Rate

19:00 – Psychology of Tracking Sleep

22:30 – Heart Rate (Before vs. During Sleep)

25:00 – Wearables

30:00 – Food as the #1 Sleep Killer

33:40 – 10 Rules for Perfect Sleep

44:30 – Bonus Tips

49:00 – Sleep Alone?

51:20 – Sleep + Mental Health

52:40 – Bryan’s Final Plea: Learn to Sleep

2d:T56b,

Advanced Guide to Better Sleep

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