Bryan Johnson lays out his sleep system: same bedtime every night, 8-10 hours fasting before bed, completely dark room, sleeping alone, and a temperature-controlled mattress. Poor sleep increases depression and anxiety by 300-400 percent.
How do you get better sleep? I mean, it's just a few basics. One is you treat sleep like a lighthouse. It's never negotiated away. It can never be delayed. It can never be the thing you just push away because you have a late night or homework or you're with friends. It happens at the same time every night, no matter what. I watch very closely what I eat, so I have about 8 to 10 hours of fasting before I go to bed. So my body, I have a low resting heart rate. I have a blacked out room. I sleep by myself, which is a luxury I have. A lot of people don't have that option. I have a temperature controlled mattress, which is also great. But I really have dialed this in over two years. It's a system and I get high quality slee every single night. Not having good sleep just makes life miserable.
