Sleep Optimization Protocols

Sleep is the foundation of all optimization. These protocols from leading biohackers will help you achieve restorative sleep for maximum recovery and performance.

Sleep optimization should be your first priority in biohacking. Master these fundamentals before advancing to more complex protocols.

Blueprint Sleep Protocol

Bryan Johnson's comprehensive sleep optimization routine that improved his sleep score from 65 to 95.

Protocol Overview

Duration: 8-9 hours nightly routine
Difficulty: Intermediate
Cost: High (specialized equipment required)
Results: Dramatic sleep quality improvement
Success Rate: 95% adherence over 2+ years

Step-by-Step Protocol

Evening Routine (Starting 2 hours before bed)

Light Management
- Dim all lights to <10 lux
- Wear blue light blocking glasses
- Use only red light bulbs after sunset
Temperature Control
- Set bedroom to 65-68°F (18-20°C)
- Use cooling mattress pad
- Wear minimal, breathable sleepwear
Pre-Sleep Activities
- No screens 1 hour before bed
- Light stretching or yoga
- Meditation or breathwork (10-20 minutes)
- Gratitude journaling

Sleep Environment Setup

Darkness Optimization
- Blackout curtains or blinds
- Eye mask if needed
- Cover all LED lights in room
Sound Control
- White noise machine or earplugs
- Silence all electronic devices
- Inform household of sleep schedule
Air Quality
- HEPA air purifier running continuously
- Optimal humidity: 30-50%
- Fresh air circulation when possible

Required Equipment

# Minimum viable setup
- Blackout curtains ($50-100)
- Blue light blocking glasses ($20-50)
- White noise machine ($30-80)
- Room thermometer ($15-30)

Sleep Environment Optimization

Temperature Protocol

The optimal sleep temperature range is 65-68°F (18-20°C). Your body temperature naturally drops 1-2 degrees when preparing for sleep.

Implementation:

Set thermostat 2 hours before bedtime
Use breathable, natural fiber bedding
Consider a cooling mattress pad for hot sleepers
Wear minimal clothing to allow heat dissipation

Light Exposure Management

Light is the primary driver of your circadian rhythm. Proper light management is crucial for optimal sleep timing.

Morning Light (First 30 minutes awake):

Get 10-30 minutes of bright light exposure
Natural sunlight is ideal (10,000+ lux)
Light therapy lamp if sunlight unavailable
No sunglasses during morning light exposure

Evening Light (2+ hours before bed):

Dim all lights to <10 lux
Use blue light blocking glasses
Switch to red light bulbs only
Avoid all screens or use blue light filters

Sound Optimization

Consistent, low-level background noise helps mask disruptive sounds and promotes deeper sleep.

White noise: Consistent across all frequencies
Pink noise: May improve deep sleep quality
Brown noise: Lower frequency, often preferred
Earplugs: Foam or silicone for complete silence

Sleep Tracking & Optimization

Key Metrics to Track

Sleep Duration: Total time asleep (aim for 7-9 hours)
Sleep Efficiency: Percentage of time in bed actually sleeping (>85%)
Deep Sleep: Restorative sleep phase (20-25% of total)
REM Sleep: Memory consolidation phase (20-25% of total)
Sleep Onset: Time to fall asleep (<20 minutes)
Wake Episodes: Number of times waking during night (<3)

Recommended Devices

Wearable Trackers:

WHOOP 4.0 (continuous monitoring)
Oura Ring (comprehensive metrics)
Apple Watch (basic tracking)

Non-Wearable Options:

Eight Sleep Pod (mattress-based)
ResMed S+ (bedside sensor)
Withings Sleep Mat (under mattress)

Data Analysis

Track your metrics for at least 2 weeks to establish baseline, then implement one change at a time to isolate effects.

Sleep Supplements

Bryan Johnson's Sleep Stack

Primary Stack (taken 30-60 minutes before bed):

Magnesium Glycinate: 400-600mg
- Promotes muscle relaxation
- Supports GABA function
- Reduces cortisol levels
Melatonin: 0.5-3mg (start low)
- Regulates circadian rhythm
- Antioxidant properties
- Time-release preferred
L-Theanine: 200-400mg
- Promotes relaxation without sedation
- Improves sleep quality
- Reduces stress and anxiety

Secondary Supplements (as needed):

GABA: 500-750mg
- Primary inhibitory neurotransmitter
- Promotes calm and relaxation
Glycine: 1-3g
- Lowers core body temperature
- Improves subjective sleep quality
Ashwagandha: 300-600mg
- Adaptogen for stress management
- May improve sleep onset

Supplement Protocol

Complete supplement protocols

Implementation Guide

Week 1-2: Foundation

Establish consistent sleep/wake times
Optimize sleep environment (temperature, darkness, sound)
Begin basic supplement protocol

Week 3-4: Refinement

Add sleep tracking device
Fine-tune supplement timing and dosing
Implement light exposure protocols

Week 5-8: Advanced Optimization

Analyze sleep data for patterns
Experiment with advanced techniques
Consider professional sleep study if needed

Troubleshooting Common Issues

Can't Fall Asleep

Check room temperature (may be too warm)
Reduce pre-sleep stimulation
Try progressive muscle relaxation
Consider earlier supplement timing

Frequent Wake-Ups

Evaluate bedroom noise levels
Check blood sugar stability
Review supplement interactions
Consider sleep apnea screening

Poor Sleep Quality Despite Duration

Focus on deep sleep optimization
Review evening routine timing
Evaluate stress management
Consider continuous glucose monitor