Sleep
daily
Feb 18, 2026
Sleep Protocol
Bryan Johnson's sleep optimization: 8.5 hours, 8:30pm bedtime, 8 months of 100% perfect sleep scores.
12 sleep
Sleep
daily
12 actions
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Protocol Actions
Sleep (12)
daily · Every night
Asleep within 3 minutes
daily · Every morning
~8.5 hours in bed
daily · Daily
8.5 hours before bed
daily · Daily
No drinks after 4pm
daily · ~7:30pm
No screens/social media/messages
daily · ~7:30pm
10 min walk
daily · After sunset
Blue light blocking, f.lux, red phone mode
daily · All night
18-20°C
Eight Sleep
daily · All night
Antimicrobial pillow
Night guard
daily · Upon waking
3-4 min
sleep
recovery
biohacking