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Bryan Johnson shares his sleep routine: no phone an hour before bed, no caffeine after early afternoon, final meal four hours before sleep, and a consistent schedule. He says 4-5 hours of sleep cuts cognition by up to 40 percent.
Bryan Johnson shares his sleep routine: no phone an hour before bed, no caffeine after early afternoon, final meal four hours before sleep, and a consistent schedule. He says 4-5 hours of sleep cuts cognition by up to 40 percent.
Work is first, sleep is last. I prioritize sleep because getting just four to five hours can reduce your cognition by up to 40%, which actually makes me worse at my job. My phone helps me unwind at night. Screens keep stress high, delaying melatonin production. That's why I turn mine off one hour before bed. I sip coffee all day to stay energized. I stopped drinking caffeine 10 to 12 hours before bed because lingering caffeine wrecks sleep and leads to a cycle of fatigue and dependence. I usually just forget to eat and then make up for it with a really big dinner at night. I have my final meal of the day four hours before bed because it lowers my resting heart rate, increases melatonin production, and deepens my sleep, improving How I show up every single day I don't shower. What? What.
