The Sleep Protocol That Changed My Life

Video Description

In this video, I dive into the sleeping tools and protocols that transformed my relationship with sleep. Initially trapped in a cycle of late nights and regretful mornings, I discovered how pivotal a good night's sleep is for a vibrant life. I experimented with various tools and protocols in the past year and this video is a summary of my findings. Caffeine protocol: Caffeine timing: • Wait 90 - 120 min after waking to consume caffeine. This allows your brain to clear up the adenosine (a chemical that makes you sleepy) in your brain first which prevents caffeine crashes later in the day • Stop consuming caffeine 10 - 12 hours before bedtime. Caffeine dosage: • consume 1-3mg of caffeine per kg of body weight • unless otherwise stated on your coffee packaging, you can generally assume there to be roughly 8 - 12 mg of caffeine in 1 g of ground coffee • For drip coffee, a common ratio used is 1:15 to 1:18 coffee to water • Calculate how much coffee/water you need to generate the optimal amount of caffeine for your body based on above My written X post on sleep: https://x.com/TheLouisZhao/status/1751090660726452449?s=20 00:00 Why sleep is important 00:43 Bryan Johnson’s perspective on sleep prioritization 02:50 Tool 1: Morning Light 05:10 Tool 2: Early Exercise 05:45 Tool 3: Caffeine 06:47 Tool 4: Meal Timing 08:28 Tool 5: Late Artificial Light Exposure 09:29 Tool 6: Late Sunlight 10:22 Protocol Adherence Strategy 10:57 Method 1: Expect Imperfection 11:37 Method 2: Iterate on Adherence Bryan Johnson's Channel: @BryanJohnson Andrew Huberman's podcast from which I got a lot of the information during my research: @hubermanlab