// PROTOCOLS / sleep
▶ Sleep protocol
Sleep coverage uses tweet-backed and protocol-backed material: bedtime consistency, sleep front-loading, wearable/biological-age framing, and source-aware caveats around exact metrics.
Daily inputs, long-range targets, and explicit avoidances are separated into the same terminal panels as the BJ.WATCH reference. Source-aware summary only.
idxtimehabit
01 nightHBT Keep bedtime consistency as the central behavior signal, with Johnson’s own “go to bed on time” framing.
concepts/blueprint-protocol.md 02 nightHBT Use front-loading sleep before planned late nights as a source-backed example, not as a universal rule.
raw/articles/bryan-johnson/x-twitter-daily-2026-05-25.md#Sun May 24 22:07:24 +0000 2026--2058671232002990136 Long-term objectives
target 01 Frame sleep as a durable foundation feeding the broader biomarker and recovery system.concepts/blueprint-protocol.md
target 02 Use the June 19 seven-day checklist as a simple recurring-habits example, while preserving that readers need individualized medical guidance for health conditions.raw/articles/bryan-johnson/x-twitter-daily-2026-05-25.md#Sun May 24 22:07:24 +0000 2026--2058671232002990136
target 03 Keep jet-lag protocol material in a circadian-recovery / self-experiment bucket unless replicated and externally validated.raw/articles/bryan-johnson/x-twitter-bryan-johnson-2026-05-22.md#Tue May 19 13:51:22 +0000 2026
target 04 Treat the June 2026 “one international trip per quarter” suggestion as Johnson’s biomarker-derived travel budget, not generalized medical advice.raw/articles/bryan-johnson/x-twitter-bryan-johnson-2026-05-22.md#Thu May 21 13:59:33 +0000 2026
target 05 Add exact wearable targets only after source verification and keep them in claims/measurement context.raw/articles/bryan-johnson/bryan-johnson-protocol-2026-05-22.md
Forbidden
FORBID: Do not publish unsourced sleep score, REM, HRV, or wake-event targets.
FORBID: Do not imply one nap or one night can fully “repay” circadian disruption.