0 of 32 answered
Sleep quiz · 32 questions
Bryan Johnson's Ten Sleep Power Laws
Law by law: what you actually do, for a typical week. The laws are Bryan Johnson’s Don’t Die protocol; what each one teaches and the evidence are in the sleep laws deep dive.
Law 1 · Reframe your identity
How often do you treat sleep as your #1 priority, ahead of late work or plans?
Law 1 · Reframe your identity
How often do you plan your day around sleep, with bedtime as the most important appointment in your calendar?
Law 1 · Reframe your identity
When something fun or urgent comes up late in the evening, what usually gives?
Law 2 · Create a 30-60 minute wind-down routine
How long is your wind-down before bed?
Law 2 · Create a 30-60 minute wind-down routine
How often do you start winding down at a set time each evening?
Law 2 · Create a 30-60 minute wind-down routine
What do you usually do in the last half hour before bed?
Law 2 · Create a 30-60 minute wind-down routine
How often do you switch your mind off work and worries before bed?
Law 3 · Get morning light
How soon after waking do you get outside in daylight?
Law 3 · Get morning light
How often do you get daylight soon after waking (or use a light therapy device when there is no sun)?
Law 4 · Regulate evening light
How long before bed do you dim the lights?
Law 4 · Regulate evening light
How often is your evening lighting warm or red-toned?
Law 4 · Regulate evening light
When do you stop using screens before bed?
Law 4 · Regulate evening light
Is your bedroom blacked out (blackout curtains or blinds, or a sleep mask)?
Law 5 · Regulate your bedroom temperature
What temperature is your bedroom usually at night?
Law 5 · Regulate your bedroom temperature
How often do you sleep in breathable bedding and light sleepwear?
Law 5 · Regulate your bedroom temperature
When the room runs warm, how often do you cool it (a fan, a cooling device, an open window or a temperature-controlled mattress)?
Law 6 · Keep a consistent bedtime
How many hours do you usually spend in bed a night?
Law 6 · Keep a consistent bedtime
How close to the same time do you go to bed, weekends included?
Law 6 · Keep a consistent bedtime
How often do late nights (out late, working late) push your bedtime back?
Law 6 · Keep a consistent bedtime
How often do you set an alarm to start winding down?
Law 7 · Curate your sleep environment
How dark is your bedroom while you sleep?
Law 7 · Curate your sleep environment
How quiet is your bedroom at night?
Law 7 · Curate your sleep environment
How comfortable are your mattress and pillows?
Law 7 · Curate your sleep environment
How often is your bedroom clean, clutter-free and free of distractions (TV, work, notifications)?
Law 8 · Eat your final meal of the day hours before bed
How long before bed do you usually finish your last meal?
Law 8 · Eat your final meal of the day hours before bed
How often is your evening meal a large one?
Law 8 · Eat your final meal of the day hours before bed
How often do you snack in the 2 hours before bed?
Law 9 · Avoid stimulants before bed
When is your last caffeine of the day (coffee, tea, cola, energy drinks, pre-workout)?
Law 9 · Avoid stimulants before bed
On days you drink alcohol, when is your last drink?
Law 9 · Avoid stimulants before bed
In the evening, how often do you choose herbal tea or other caffeine-free drinks?
Law 10 · Gather data
How often do you track your sleep (a journal or a sleep tracker)?
Law 10 · Gather data
How often do you use what your sleep journal or tracker shows to change your routine?