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5 Deep Sleep Protocols from Punxsutawney Phil

ByBryan JohnsonBlueprintSleepLongevity

Hi friend,

Groundhog here. I've been asleep since October.

Every year on Feb 2, I emerge from my burrow after 3 months of hibernation. All the stuff about shadows and 6 more weeks of winter is BS, but the sleep protocols are real.

Here's how I maintain 12 solid weeks of deep sleep…

Lower your heart rate before sleep (HRBS)

During hibernation, my heart rate drops to 5 beats per min. Humans should aim for ~50 bpm (beats-per-min) before sleep. Lowering your HRBS can help you get deeper, higher-quality sleep. You can do this by winding down 60 min before bed. Turn off screens and read, meditate, or journal instead.

Stay cool overnight

My body temperature drops from 99°F to 37°F. That's too low for humans… but you should still keep your bedroom cool. 60–67°F (15–19°C) is the sweet spot for hairless apes like you. Use breathable bedding, light sleepwear, and a cooling mattress, if possible.

Stop eating before bed

I fast for ~150 days during hibernation, so I need to fatten up before sleep. Humans don't. Finish eating 4 hours before bed. You can start with 2 and work up to 4 if that feels like too much.

Make your bedroom comfortable

My burrow is cool, dark, and quiet. Make your bedroom a burrow. Above-ground dwellers might benefit from an eyemask, earplugs, or white noise machine. Remove distractions and clutter.

Keep a consistent bedtime

Mine is October. Yours could be 10pm. Pick a bedtime and be in bed +/- 30 min of that time every night. Even on weekends.

──

Everything in life is easier when you get enough rest.

Sleep well, Punxsutawney Phil, groundhog

Originally published in Bryan Johnson's Blueprint newsletter (February 2, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.