Thread by @bryan_johnson

Last night I had a perfect night's sleep. It wasn't by mistake. I've built my life around getting high quality sleep. It feels amazing; the best.

. asleep in 2 min
. sleep through the entire night / no wake events
. 2+ hr of each REM and Deep
. 43 bpm resting heart rate

Here are the simple rules:

1. Eat earlier and lighter before bed. My last meal of the day is 11 am allowing for my body to have completed primary digestion before my bedtime. You don't have to do that though. Start by eating your last meal of the day at least two hours before bed. Then try 3 hours before bed, then 4, 5... Experiment to see what works for you.

2. Have an evening wind down routine.

One hour before your bedtime, I turn off all screens and enable Sleep Bryan. His responsibility is to get my mind and body ready for sleep. When thoughts arise about all the things I still need to get done, Sleep Bryan reminds all the other Bryan's that we have all day tomorrow to take care of these things.

Read a book, go for a walk, meditate, do some breathwork. Calm yourself and prepare mind and body for sleep.

3. Optimize light

We turn off all the lights in our house and turn on red light. It's amazing how powerful light is in regulating sleep processes. If you don't have red light, try to dim lights and avoid screens as a first step.

4. Be consistent

Try to be in bed within 30 minutes of your bedtime. Your bedtime is your most important appointment of the day. Respect yourself and be on time.

5. Avoid stimulants

I personally don't consume caffeine as it creates too much of a metabolic rollercoaster for me. I like things steady. If you do consume caffeine, do so early in the day so that by bedtime it's entirely out of your system.

6. Get rid of alcohol

I know there is a moderate stance to be taking for alcohol. I'd just eliminate it.