Blueprint Sleep Optimization

Overview

Bryan Johnson's Blueprint protocol places enormous emphasis on sleep quality, targeting 100% sleep scores on wearables like WHOOP or Oura. His approach involves strict timing, environmental control, evening routines, and specific supplements to optimize every aspect of sleep architecture.

How to Follow This Protocol

1. 1

   Step 1: Fix Your Sleep Schedule

   Go to bed and wake at the same time every day. Johnson sleeps 8:30 PM to 5:30 AM. Consistency is more important than the specific times.

   Note: Even on weekends—no exceptions
2. 2

   Step 2: Last Meal Timing

   Finish eating at least 3-4 hours before bed. Johnson eats his last meal around 11 AM. This prevents digestive activity from disrupting sleep.

3. 3

   Step 3: Evening Wind-Down

   Begin winding down 2 hours before bed. Dim all lights, wear blue-light blocking glasses, lower room temperature to 65-68°F (18-20°C), and avoid stimulating content.

   2 hours before bed
4. 4

   Step 4: Sleep Environment

   Complete darkness (blackout curtains/eye mask), cool temperature, white noise if needed, high-quality mattress and bedding. Consider mouth taping for nasal breathing.

5. 5

   Step 5: Sleep Supplements (Optional)

   Johnson uses magnesium (various forms), glycine, and other compounds. Start with magnesium glycinate 300-400mg if trying supplements. Consult a doctor before adding others.

   Note: Supplements should enhance, not replace, good sleep hygiene