Bryan Johnson, tech entrepreneur and founder of Blueprint, claims he logged “the best sleep score in human history” after struggling with poor sleep his entire life. His approach isn’t about spending millions—it’s about developing smart, repeatable habits. In this article, we break down Johnson’s 10 strategies that helped him get eight months of flawless sleep.
Why Sleep Matters More Than Anything Else
Sleep is not just another health metric—it’s the foundation for everything else. Johnson insists that when you prioritize sleep, everything from mood and productivity to appearance and physical health improves. The good news? You don’t need expensive tech or supplements to get started. Most of his strategies are completely free.
The 10 Habits That Transformed His Sleep
1. Identify as a Professional Sleeper
Shift your mindset. Stop viewing sleep as optional or unproductive. Instead, treat it like your most important task of the day. Make it part of your identity. This simple mental reframe builds the foundation for lasting change.
2. Set and Honor a Consistent Bedtime
Think of your bedtime as a daily meeting you can’t miss. Johnson chose 8:30 PM to ensure he had early, uninterrupted morning hours. Whatever time you choose, stick to it religiously—even on weekends.
3. Build a Wind-Down Routine
An hour before bed, transition into “sleep mode.” Johnson mentally switches to “Sleep Brian” and avoids stressful thoughts. Use calming activities—reading, walking, light hobbies—but steer clear of screens and tough conversations.
4. Eat Your Last Meal Early
Johnson eats his final meal at 11:00 AM. That’s extreme for most people, but the takeaway is this: experiment with earlier dinners and avoid heavy meals in the evening. Your digestion and sleep will thank you.
5. Cut Out Stimulants
Caffeine and alcohol are sleep saboteurs. Johnson eliminated both, especially in the latter part of the day. Even small amounts of alcohol slashed his deep sleep by 80%. Track your intake and timing.
6. Regulate Evening Light Exposure
Screens emit blue light that disrupts your sleep cycle. Johnson uses blue-light blocking tools like the f.lux app and glasses. He also keeps his room pitch black with blackout curtains and wears a sleep mask when traveling.
7. Optimize Room Temperature
Johnson uses an Eight Sleep mattress set to 71°F during deep sleep and 73°F during REM. But everyone’s ideal varies. Whether through bedding, airflow, or a thermostat, find what’s “not too hot, not too cold” for you.
8. Create a Dedicated Sleep Environment
Only use your bedroom for sleep. That includes no movies, no work, and no hanging out. Your body should associate that space with sleep—and nothing else. If possible, consider sleeping alone for fewer disruptions.
9. Expose Yourself to Morning Light
First thing after waking, Johnson uses a 10,000-lux light to signal his body that it’s daytime. This helps regulate your circadian rhythm, boosts mood, and reinforces sleep-wake consistency.
10. Track Your Sleep with Data
Johnson wears a WHOOP band to monitor sleep duration and quality. While this step involves cost, it provides insight and accountability. Think of it as your “sleep stopwatch”—a critical tool for improvement.
How to Apply This in Your Life
Johnson suggests printing the list, posting it where you’ll see it daily, and tracking your progress like a checklist. Each of the 10 habits builds on the last, creating a compound effect. Once you reach level 10, he invites you to call yourself a “professional sleeper.”
Final Thoughts: Make Sleep Non-Negotiable
Bryan Johnson’s results didn’t come from magic—just deliberate, structured changes. In a world that glorifies hustle and late nights, making sleep your top priority is a radical but profoundly effective decision.
If you’ve struggled with poor sleep, try this system. Make it a routine. Make it sacred. And see how many other parts of your life fall into place once sleep becomes consistent and restorative.
Check out Bryans original video