When it comes to hacking the human body for optimal performance, few names resonate as powerfully as Bryn Johnson. Known as a pioneer in the biohacking community, Bryn has spent years experimenting with cutting-edge techniques to enhance his health and longevity.
He is well known as the eccentric millionaire trying to reverse ageing and by the looks of it even succeeding at it .
Through meticulous research and relentless self-experimentation, Bryn discovered 10 powerful tips that helped him achieve a perfect sleep score—an accomplishment that not only improved his overall well-being but also contributed to reversing the aging process.
In this article, I delve into what Bryn's considers essential for better sleep and a healthier life.
Identify as a Professional Sleeper
In today’s grind culture, sleep is often undervalued. Bryn stresses the importance of prioritizing sleep, making it the number one priority. Viewing oneself as a "professional sleeper" is essential.
This mindset shift leads to better health, improved appearance, and easier daily life.
By embracing the identity of a professional sleeper, individuals acknowledge that quality sleep isn't a luxury but a necessity.
This mindset shift involves consciously making sleep a non-negotiable priority in daily life routines.
Just as professionals in any field dedicate time and effort to hone their skills, viewing oneself as a professional sleeper means investing in the fundamental pillar of health—sleep.
2. Have a Consistent Bedtime
Establishing a consistent bedtime trains your body to recognize when it's time to sleep. Bryn recommends treating bedtime as the most important meeting of the day.
In his household, bedtime is respected and adhered to, creating a routine that supports optimal sleep.
To implement this in your life, choose a bedtime that suits your schedule and stick to it, even on weekends. This routine helps to reinforce your body’s internal clock, making it easier to fall asleep and wake up naturally.
Consider setting an alarm to signal the start of your wind-down routine, ensuring that you begin preparing for sleep at the same time each night.
3. Develop a Wind-Down Routine
To avoid a racing mind at bedtime, Bryn suggests creating a relaxing wind-down routine. Engaging in calming activities like reading or taking a walk helps signal to the body that it's time to sleep.
Avoiding screens and stressful tasks before bed is crucial for a restful night
Consistency is key for Bryn's wind-down routine. By establishing a predictable sequence of calming activities each night, he reinforces a sleep-inducing association.
This regularity helps regulate his circadian rhythm and trains his body to recognize when it's time to wind down and prepare for sleep.
4. Eat Early
Through extensive experimentation, Bryn found that eating early in the evening positively impacted his sleep quality.
While he personally eats his last meal at 5:30 p.m., he encourages others to explore earlier dining times and avoid heavy meals close to bedtime.
Eating early in the evening allows the body ample time to digest before bedtime, reducing the likelihood of discomfort or indigestion that can disrupt sleep.
Bryn emphasizes the importance of avoiding heavy, calorie-dense meals close to bedtime, as they can increase metabolism and body temperature, making it harder to fall asleep.
5. Avoid Stimulants
Alcohol and caffeine can significantly disrupt sleep. Bryn discovered that even small amounts of alcohol reduced his deep sleep by 20%.
Eliminating these stimulants, particularly later in the day, can lead to substantial improvements in sleep quality.
Alcohol and caffeine can seriously mess with your sleep. Bryn found that even a bit of alcohol messed up his deep sleep by almost 20%. That's why he stopped drinking any alcohol at night—it was a game-changer for his sleep quality.
Caffeine was another big culprit. It hangs around in your system for hours, keeping you awake when you should be drifting off.
Bryn decided to cut out caffeine entirely to keep his sleep schedule on track.
6. Regulate Light Exposure
Regulating your exposure to light before bed is crucial for a good night's sleep. Bryn's approach involves using blue light-blocking glasses and apps that filter out blue light from screens.
These strategies help signal to his body that it's time to wind down and prepare for sleep.
Creating a dark environment in your bedroom is also key. Bryn opts for blackout curtains and sometimes uses a sleep mask, ensuring that his sleep space is free from any unwanted light that could disrupt his rest.
This practice helps maintain a natural sleep-wake cycle and promotes deeper, more restorative sleep.
7. Maintain an Ideal Sleep Temperature
He understands the importance of temperature in promoting restorative sleep. He keeps his bedroom cool, typically around 65 to 68 degrees Fahrenheit (18 to 20 degrees Celsius).
This optimal temperature range helps lower the body's core temperature, which is crucial for falling asleep and staying asleep comfortably.
By creating a cool and comfortable sleep environment, one can ensure that his body can relax fully, facilitating deeper and more restful sleep cycles.
8. Create a Peaceful Sleep Environment
He considers the bedroom to be the sacred ground reserved exclusively for sleep and intimacy.
This deliberate separation ensures that his sleep environment remains tranquil and free from distractions.
By avoiding activities like work or watching TV in the bedroom, Bryn signals to his mind and body that this space is solely for relaxation and sleep.
This practice helps him unwind fully before bedtime, promoting deep, uninterrupted sleep throughout the night.
9. Morning Light Exposure
Exposure to natural light in the morning is a cornerstone of a healthy sleep sleep routine. By stepping outside or opening curtains soon after waking, he exposes himself to natural sunlight.
This exposure helps regulate his circadian rhythm, the body's internal clock that governs sleep-wake cycles.
Natural light exposure in the morning suppresses the production of melatonin (the hormone that induces sleepiness) and boosts serotonin production (which enhances mood and alertness).
This natural cue helps Bryn feel more awake and energized during the day, setting a positive tone for optimal productivity and well-being.
10. Gather Data with Whoop Bands
Bryn utilizes wearable technology like Whoop bands to gather comprehensive data on his sleep patterns and daily exertion levels.
These devices track metrics such as total sleep duration, sleep stages (including deep and REM sleep), heart rate variability, and daily strain (physical exertion). By collecting and analyzing this data, you gain valuable insights into your sleep quality and overall health.
This data-driven approach allows people to identify patterns and trends, understand how different factors impact their sleep, and make informed adjustments to optimize his sleep habits.
By fine-tuning his bedtime routine and lifestyle choices based on this data, Bryn ensures that he consistently achieves high-quality sleep and wakes up feeling refreshed and rejuvenated each morning.
To Genuinely improve your sleep schedule you need to demonstrate a commitment to sleep quality.
It will be difficult in the beginning but like in most cases perseverance is key . Make sure you optimize your environment and become intentional in your approach to sleep .
Before you realize it, late night will be a thing of the past and that zombie feeling that plagued your life will be replaced by clarity and vitality.
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