Bryan Johnson, the tech entrepreneur behind Project Blueprint, recently shared key elements of his meticulously structured evening routine on social media, emphasizing practices designed to foster clarity, energy, and emotional stability. The regimen, part of his broader, data-driven quest for biological age reversal, focuses on precise timing for meals, screen abstinence, and calming activities before sleep.
Johnson outlined his pre-bedtime habits in a tweet, stating: "> 4hr before finish eating. screens off 60 min before bed. read a book, breath work, walk or meditation to be clear headed, energetic, emotionally stable tmr." This disciplined approach underscores his commitment to optimizing every aspect of his physiology.
A core tenet of Johnson's Blueprint protocol involves consuming the final meal of the day at least two hours before bed, with an experimental aim to extend this window to eight hours. This practice is designed to support deep sleep, which he identifies as crucial for overall health and wellness.
To further enhance sleep quality, Johnson mandates turning off screens 60 minutes before bedtime, specifically avoiding blue light exposure. This aligns with scientific recommendations to prevent disruption of melatonin production, a hormone vital for regulating sleep cycles.
The hour leading up to sleep is dedicated to a wind-down routine, which includes activities such as reading, breath work, walking, or meditation. Johnson views sleep as a "number one priority" and a "daily performance tool," rather than merely a recovery process. He has previously stated that high-quality sleep has been transformative, leading to periods of "100% perfect sleep."
Project Blueprint, a multi-million dollar endeavor, involves a team of scientists and medical professionals who monitor Johnson's 70-plus organs to reverse his biological age. While the full protocol is extensive and costly, Johnson frequently highlights that fundamental elements like optimized sleep, diet, and exercise are accessible and offer significant benefits for well-being.