Longevity enthusiast Bryan Johnson reveals 6 sleep-sabotaging habits

Sleeping well is crucial for health, productivity, and happiness. Yet millions of people unknowingly sabotage their sleep through subtle habits. Longevity enthusiast and tech entrepreneur Bryan Johnson recently outlined six habits that can significantly interfere with sleep. Learning about these habits can encourage gradual changes that lead to better nights and brighter mornings.

Late eating interferes with the circadian rhythm

If you eat just before going to bed, your body struggles to shift into sleep mode. Digestion is metabolically demanding and uses a lot of energy, which can make it difficult to fall asleep or result in a restless night. Eating several hours before bedtime allows your body to focus on repair instead of digestion.

Missing a calming pre-sleep ritual
Going straight from a busy day to bed without any time to unwind can leave your mind active and restless. Bryan emphasizes the importance of having a relaxing routine before sleep. This could include reading a book, practicing mindfulness, or doing light stretches. A consistent wind-down routine helps signal to the brain that it is time to rest.

Drinking stimulants too close to bedtime

Caffeine and other stimulants can make it harder to fall asleep. Even if you do not feel jittery, these substances stay in the body for several hours and may disrupt deeper stages of sleep. Reducing caffeine intake in the late afternoon and evening increases the likelihood of falling asleep more easily and sleeping more deeply.

Exposure to bright light at night interferes with sleep

Light exposure in the evening, especially from TVs, computers, and phones, can suppress melatonin, the hormone that helps you sleep. Bryan recommends dimming lights in the evening and avoiding screens at least one hour before bed. Using warmer-colored lights also helps your body prepare for sleep.

Temperature plays a vital role in sleep quality
Your sleep environment greatly affects how well you rest. A room that is too hot or too cold can cause frequent awakenings and make it harder to stay asleep. Johnson suggests keeping your bedroom cool and comfortable to allow for uninterrupted, restorative sleep.

Noise disruptions break the sleep cycle
Loud or sudden noises, such as traffic or noisy neighbors, can disturb deep sleep even if you do not fully wake up. Creating a quiet sleep environment by using earplugs, white noise machines, or soundproofing can help protect your sleep and improve overall rest.

What can we do instead?
To improve sleep, try finishing your dinner at least two to three hours before going to bed. This gives your body enough time to digest and settle. Before sleep, include a calming activity like reading, meditation, or gentle stretching. These small lifestyle adjustments can lead to better quality sleep and more refreshed mornings.