My Evening Routine: The 9 Protocols Behind 99.4th-Percentile Sleep
Hi friend,
I'm asleep within 3 min of my head hitting the pillow. Every night.
My sleep performance ranks in the 99.4th percentile. That didn't happen by accident. It took 5 years to build the systems that produce it.
In this email:
- why sleep starts at noon for me
- the 9 protocols in my evening routine
- where to start if you're doing none of this
1. It starts at noon
My final meal is around noon. That's ~8.5 hours before I sleep.
This is the single most impactful change I made.
When I eat close to bed, my resting heart rate before sleep climbs to 52-56 beats per min (bpm) and I lose roughly 30% of my sleep quality. When my heartbeat is 39-44 bpm, my sleep is perfect.
Your body struggles to enter deep sleep while it's digesting. It's asking the body to do two conflicting things: digest and sleep.
This said, you don't need to have your final meal of the day at noon like me to have great sleep. Start by finishing food 2 hours before bed. Move to 3 hours. Then 4. Each step forward shows up in your data the next morning.
Experiment and find what's right for you.
2. HRV therapy
HRV measures the variability between heartbeats. A higher HRV reflects a more resilient nervous system.
I do 10 min of 4:6 breathing before bed. That's breathing in through the nose for 4 seconds and out for 6. It activates your parasympathetic nervous system, elevating your HRV and calming you for sleep.
3. Skincare routine
I use:*
I also use tretinoin nightly.
4. Haircare routine
I apply a custom 1 mL topical 5% minoxidil solution to my scalp each night. (Note: I'll apply Blueprint Peptide Hair Serum in the morning and take oral minoxidil).
5. Oral hygiene
Waterpik, floss, brush teeth, use tongue scraper.
I also sleep with a bruxism device to prevent teeth grinding.*
I like doing my skincare, haircare, and oral hygiene routines before I wind down, so that when it's time to go to sleep I can get straight into bed.
6. Melatonin
I take 300 micrograms (0.3 mg) of melatonin each night, but otherwise don't take anything for sleep.
7. Dim the lights
The only lights I use in the house are 2 low cost lamps, one is amber and one is red. Otherwise I cycle my daily routines with the sun.
Modern lighting is harsh. Blue light reduces production of the sleep hormone melatonin. Red light helps you unwind… and it's a cool vibe.
8. 60-min wind-down routine
I turn off screens 60 min before bed 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 Bryans that we have all day tomorrow to take care of these things.
During this time, I usually:
- hang out with family
- walk
- read
I like a real book in hand 10-20 min before sleep. It creates separation from devices.
Set an alarm if you need a reminder to wind down.
9. Consistent bedtime
I get into bed at 8:30 pm. I'm usually asleep within 3 min.
You don't need to go to bed this early… you should be consistent with your bedtime. Choose a time that allows you to get 7-9 hours of sleep. Go to bed within +/- 30 min of this time every night.
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My team and I are always trying new things. My evening routine changes as we update my protocols.
You don't need to copy my routine. Do what works for you.
You also don't have to overhaul your routine. Start small. Turning off screens 60 min before bed is a good place to start.
Be well, Bryan
*Bryan's product recommendations are just one part of his broader health routine. The products alone should not be expected to reduce biological age.
Originally published in Bryan Johnson's Blueprint newsletter (May 28, 2026). This content is for informational purposes only and is not medical advice.