Delivered-To: tjphuhs@gmail.com Received: by 2002:a5d:4fc9:0:b0:439:fcfb:30e with SMTP id h9csp1385110wrw; Fri, 3 Apr 2026 07:15:49 -0700 (PDT) X-Received: by 2002:a05:6a21:3283:b0:398:a934:9be6 with SMTP id adf61e73a8af0-39f2f0cc6ccmr2956488637.43.1775225748800; Fri, 03 Apr 2026 07:15:48 -0700 (PDT) ARC-Seal: i=1; a=rsa-sha256; t=1775225748; cv=none; d=google.com; s=arc-20240605; b=gs72JwuYZsY40V4xIQu1zAObeG1Pc7PrCVWeuy9BwJ9bsd2uvZUg/7qSNfdxXPnN+q cnA6dX+4QNyGqjWh/YOyp9XfjDXs+RpbQnHguWjx1aQFl08Owbeb/VS9PiBgeMFmaF0g VhXAvL87N2kX82e2jFCR72/vdBnYxvNcrgSQrA0E/vF3F0HrBBoBu2oXn4Og/7NcG75J WI5ubUFMm1eiC5LOeMjUggrpuW97yYrtylNauxlmTRjZMM6+jrdL437sJFTQmzGOfoFc DIJIgn5JYqTzKEeKd9dTD3ZmEY01Dd44gPu2qAQTJu25q9WkGXC7GdcuC4zY7xakuRD2 RdEQ== ARC-Message-Signature: i=1; a=rsa-sha256; c=relaxed/relaxed; d=google.com; s=arc-20240605; h=to:list-unsubscribe-post:list-unsubscribe:feedback-id:subject :message-id:mime-version:from:date:dkim-signature:dkim-signature; bh=uNZxOCFQuG0RJKckS2z/HaX39AGsUVfZemxeUpfvDHE=; fh=9zP21OW67FFZD2VV42mGudo540Qp4aalMWxJB5kMYug=; b=PMhdW5PL9ARp2Ts5djcLGEDuIAxLCWG1G3In9ofDlfWeE6jAgwqtGrkEUYXVrEFfj/ Dscd0jkUnT9xfn5ovLekDJzeQZx364ihj2D6flq1mudcdTIH3LmX+M3bOHpbKGBsiYEq DYYA652v5r+wHva1lJ4X2cqwiZAZyGlTV1EfSqB4nAeaebjhZc9JTSgoBwc9SKSiKyfM l7jSI8C4fT+/wMsZOiTfktPXQiFYGqi+cgf/TzEJ8u3oskpH95ABbZ+FrxOCR8NuVfF4 Z33qbCFHsqWF0yw3bnQnUqZaLrADxHTGWl9rzsj6bXFSv5WeiAxXdwkZeXrP4VK2p51o SrmA==; dara=google.com ARC-Authentication-Results: i=1; mx.google.com; dkim=pass header.i=@blueprint.bryanjohnson.com header.s=kl2 header.b=oNmeuxQP; dkim=pass header.i=@sendgrid.info header.s=smtpapi header.b=mjwy0Zu7; spf=pass (google.com: domain of bounces+35285666-9e1b-tjphuhs=gmail.com@mail.blueprint.bryanjohnson.com designates 149.72.166.62 as permitted sender) smtp.mailfrom="bounces+35285666-9e1b-tjphuhs=gmail.com@mail.blueprint.bryanjohnson.com"; dmarc=pass (p=QUARANTINE sp=QUARANTINE dis=NONE) header.from=bryanjohnson.com Return-Path: Received: from o1391.shared.klaviyomail.com (o1391.shared.klaviyomail.com. [149.72.166.62]) by mx.google.com with ESMTPS id 41be03b00d2f7-c76c65e9ee2si10805866a12.289.2026.04.03.07.15.48 for (version=TLS1_3 cipher=TLS_AES_128_GCM_SHA256 bits=128/128); Fri, 03 Apr 2026 07:15:48 -0700 (PDT) Received-SPF: pass (google.com: domain of bounces+35285666-9e1b-tjphuhs=gmail.com@mail.blueprint.bryanjohnson.com designates 149.72.166.62 as permitted sender) client-ip=149.72.166.62; Authentication-Results: mx.google.com; dkim=pass header.i=@blueprint.bryanjohnson.com header.s=kl2 header.b=oNmeuxQP; dkim=pass header.i=@sendgrid.info header.s=smtpapi header.b=mjwy0Zu7; spf=pass (google.com: domain of bounces+35285666-9e1b-tjphuhs=gmail.com@mail.blueprint.bryanjohnson.com designates 149.72.166.62 as permitted sender) smtp.mailfrom="bounces+35285666-9e1b-tjphuhs=gmail.com@mail.blueprint.bryanjohnson.com"; dmarc=pass (p=QUARANTINE sp=QUARANTINE dis=NONE) header.from=bryanjohnson.com DKIM-Signature: v=1; a=rsa-sha256; c=relaxed/relaxed; d=blueprint.bryanjohnson.com; h=content-type:date:from:mime-version:subject:feedback-id: list-unsubscribe:list-unsubscribe-post:to:cc:content-type:date:feedback-id:from: subject:to; s=kl2; t=1775225747; bh=uNZxOCFQuG0RJKckS2z/HaX39AGsUVfZemxeUpfvDHE=; b=oNmeuxQPyuIeYMS5YnEkCLoqy62PgF6saObHDuqSWjq+kB2EQbASysNHtTnlWx2R0BUl xtJ+WGvOkMPpdAUSTm3YAaK5mNGiEDfcs/9K7s8yrWIY0wNSdisBRc79Z03X9tYZwjWImI sIKAJA/jmJ54BbkOdPOvmIMSnm9dvo6186Rw6YfuLXUGkfxREjvVW0BlP88HG+t59tg+Gu /GnjHu488lsDBand77XRo+5v4WYG6/zfdYPIFca55yupblYHlHTmyUsEd0zT4/sKsHbU95 l3gIGmgllmr65WIkNK10mp3SdSfuuntGHwq8ym1dXAjlCEb/qtu61Ib9L2mvxFsw== DKIM-Signature: v=1; a=rsa-sha256; c=relaxed/relaxed; d=sendgrid.info; h=content-type:date:from:mime-version:subject:feedback-id: list-unsubscribe:list-unsubscribe-post:to:cc:content-type:date:feedback-id:from: subject:to; s=smtpapi; t=1775225747; bh=uNZxOCFQuG0RJKckS2z/HaX39AGsUVfZemxeUpfvDHE=; b=mjwy0Zu7tffRwli4fHG0ZSdmVJcYa2ERfXG6f867u+XlRHWlc/nDUUxqOSQkJRgQQDOf SlTg4z0ctxmXdBbfyzgzRWXllYQ9ZDt0m/4ws7oQ6eHwypaq1OXrXqYq2jhvk8Wy9+5DYR 8pTN1dB2+EuTZ8YcHONlN+mPdkzHYQYK8= Received: by recvd-65477949df-nlrsc with SMTP id recvd-65477949df-nlrsc-1-69CFCB93-1A 2026-04-03 14:15:47.036261408 +0000 UTC m=+321555.119192317 Received: from MzUyODU2NjY (unknown) by geopod-ismtpd-24 (SG) with HTTP id ZLp4evZGSG6yQIRNtT7Cag Fri, 03 Apr 2026 14:15:46.990 +0000 (UTC) Content-Type: multipart/alternative; boundary=c3a323a83feb8399c9a3c93b2d27bc5fb6fc65293ed274f6c08b99e1a94f Date: Fri, 03 Apr 2026 14:15:47 +0000 (UTC) From: Blueprint Mime-Version: 1.0 Message-ID: Subject: =?UTF-8?B?QnJ5YW7igJlz?= deep sleep protocol Feedback-ID: 01KMH5JXXC38WSKFFG071KCX3V:UDtiqU:27885238018:kl List-Unsubscribe: =?us-ascii?Q?=3Chttps=3A=2F=2Fmanage=2Ekmail-lists=2Ecom=2Fsubscriptions=2Funsubscribe=3Fa=3DUD?= =?us-ascii?Q?tiqU&c=3D01KJT9DP2RVS1CVFD3BD75ZESG&k=3D450?= =?us-ascii?Q?25595cf22049e7e57727e73cdc99b&m=3D01KN4X5?= =?us-ascii?Q?03JBQFFCY4NVPEHHTPQ&r=3D01KN9T956TJ6WEZFX?= =?us-ascii?Q?KDWXCVNXC=3E?= List-Unsubscribe-Post: List-Unsubscribe=One-Click X-Kmail-Account: UDtiqU X-Kmail-Message: 01KN4X503JBQFFCY4NVPEHHTPQ X-Kmail-Ops: 01KJT9DP2RVS1CVFD3BD75ZESG X-Report-Abuse: Please report any spam or abuse to: abuse@klaviyo.com X-SG-EID: =?us-ascii?Q?u001=2ErwwAcwTVl5FiHopKoi3e3izGJyprtbNNCMj9bxLvQV2d87N2EKv6drBAB?= =?us-ascii?Q?f+gAXoQOcNUv3wHRVA3ny9nLsmEjHgdVnZyoEka?= =?us-ascii?Q?pm9hStpaQTosSfptgZB=2FoDnWHuLYpP43Y46BeRL?= =?us-ascii?Q?MEUfuL96gWvUUkXnx5hprOhsIUKbtG3yMy=2FYKcD?= =?us-ascii?Q?TkSCemQgbtNAxxntFO0ruAIdmUs1OBkuybVa5Qc?= =?us-ascii?Q?LgtEf3YMNG7KoBqBb0FL8U=3D?= X-SG-ID: =?us-ascii?Q?u001=2ESdBcvi+Evd=2FbQef8eZF3BiU3Zi1S53GtqGa3TWBmqe75yn5aYrkvkfG+Z?= =?us-ascii?Q?GKrHRvqCI1cV9HjBz0XvSghBglTQltvhoA8bXxy?= =?us-ascii?Q?HibePBmuHY9dYowZ3YKEvrkeqsmVouILPhQNdiw?= =?us-ascii?Q?jZHvksci8Zh+5iEaFwE0e+di4hpecMVzad5kQXN?= =?us-ascii?Q?A1bSHt=2FyqRgF8ZP987PsKvvex+z84Atp9EBC9Ob?= =?us-ascii?Q?gP+U629MpE5TfkrJT8Kc9xAFJ1PZGBYJHY0Giv0?= =?us-ascii?Q?dLFxlZuf8lyX473z+CHnIoO3MrXFPBFnTishIkw?= =?us-ascii?Q?lf6bImgxK+Ke2XU1JBDzH8VqRFRlo00zqgiAxL4?= =?us-ascii?Q?0FbWfkAHNMxowgkeJHVcF+qAbJ1sNANPVoPlC0n?= =?us-ascii?Q?=2FhXRmNx7sg9VHCP?= To: tjphuhs@gmail.com X-Entity-ID: u001.jUcd5nuE7bFtshTLUhoRtg== --c3a323a83feb8399c9a3c93b2d27bc5fb6fc65293ed274f6c08b99e1a94f Content-Transfer-Encoding: quoted-printable Content-Type: text/plain; charset=utf-8 Mime-Version: 1.0 [Blueprint Homepage](https://blueprint.bryanjohnson.com) Hi friend,=C2=A0 =C2=A0 Sleep deprivation might be the new smoking. =C2=A0 New data from 3,143 US counties ranks getting <7 hours of sleep as the 3rd = strongest predictor of a shorter life, trailing only smoking and obesity. =C2=A0 Correlations between habits and life expectancy on county level: - + smoking: every 1% increase in people who smoke =3D 0.28 years off the a= verage life expectancy. - + obesity: every 1% increase in people with obesity =3D 0.18 years off th= e average life expectancy. - + insufficient sleep: every 1% increase in people who get <7 hours of sle= ep/night =3D 0.08 years off the average life expectancy. There may be no more potent longevity drug than consistent, high-quality sl= eep. =C2=A0 Bryan prioritizes his day around his sleep schedule. That wasn=E2=80=99t al= ways the case. =C2=A0 https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ In his 20s, with a few young kids and building a start up, his sleep was to= tal chaos.=C2=A0 =C2=A0 He'd grind his teeth at night so intensely that he thought he=E2=80=99d for= sure be toothless in the morning. =C2=A0 High-quality sleep changed his life. It took him years to build the habits = and systems that led to eight months of 100% perfect sleep. As far as we kn= ow, this is the best in the world.=C2=A0 =C2=A0 In this email, we=E2=80=99re going to teach you=E2=80=A6=C2=A0 - + what is deep sleep + what happens during restorative sleep + 10 habits to improve deep sleep What is deep sleep? =C2=A0 Deep sleep is the third stage in the sleep cycle. It supports muscle repair= , cardiovascular recovery and maintenance, immune function, healthy hormone= regulation, brain detoxification, and memory consolidation. =C2=A0 Missing it is very bad. A lack of deep sleep is linked to high blood pressu= re, obesity, diabetes, heart disease, and dementia. =C2=A0 Most deep sleep happens in the first half of the night. If you miss your de= ep sleep window, it's gone (mostly). =C2=A0 See in Bryan=E2=80=99s sleep data below that all of his deep sleep happened= in the first 3rd of the night. You might see the same pattern in your own = data. =C2=A0 Bryan aims for 3+ hours of restorative sleep a night. This includes both (r= apid eye movement) REM sleep and deep sleep.=C2=A0 [Bryan Johnson=E2=80=99s sleep quality data](https://blueprint.bryanjohnson= .com/) [Bryan Johnson's sleep quality data](https://blueprint.bryanjohnson.com/) What happens in the body during restorative sleep: - + brain cleaning: During early night deep sleep, glial cells shrink by up= to 60%. These are cells that support and protect nerve cells. When they sh= rink, they create tunnels for cerebrospinal fluid to power wash the brain, = clearing neurotoxins. Every wake event stops the cleaning process. + cellular clean up: Autophagy (your cells=E2=80=99 recycling system) turns= on, repairing mitochondria and DNA, lowering inflammation, and increasing = natural killer cell (cancer-killing cells) activity. During good sleep, the= re=E2=80=99s up to 50% fewer DNA double-stranded breaks (DNA damage) compar= ed to fragmented sleep. + endocrine health: Growth hormone surges 10-20x, driving muscle repair, ti= ssue remodeling, collagen restoration, and fat metabolism. Cortisol (a stre= ss hormone) drops to its lowest point, allowing for testosterone production= to crank up. Your appetite control strengthens with leptin rising and ghre= lin suppressed. Insulin sensitivity improves 20-40%. + cardiovascular: Blood pressure lowers, arteries relax, and adrenaline dro= ps, improving endothelial function (blood vessel lining) and lowering infla= mmation. + gut/microbiome: The parasympathetic dominance (the chill nervous system) = stimulates improved digestive processes and builds a healthier microbiome. + brain balancing and integration: Brain networks stabilize, memories conso= lidate, and learning integrates. Improved mood stability, reactivity, and d= ecision making follows the next day.=C2=A0 =E2=80=94 =C2=A0 Start with this: =C2=A0 Bryan=E2=80=99s heart rate before sleep (HRBS) last night was 41 bpm. That= =E2=80=99s in the 99.8th percentile of 18-year-olds.=C2=A0 =C2=A0 As a result, his sleep was perfect. Zero sleep stress. No wake events. Deep= , restorative sleep. [Bryan Johnson's stress and health data directly relates to sleep](https://= blueprint.bryanjohnson.com/blogs/news/how-to-lower-your-heart-rate-before-s= leep) [Bryan Johnson's stress and health data directly relates to sleep](https://= blueprint.bryanjohnson.com/blogs/news/how-to-lower-your-heart-rate-before-s= leep) HRBS is a look into your soul. Bryan has built his life around it.=C2=A0 =C2=A0 Your HRBS captures and confesses levels of stress, relationship with food, = wind down routine, screen usage, emotional health, cardiovascular health, s= leep hygiene, circadian rhythm strength, and more. =C2=A0 There are 10 habits you can work on right now that will help you [lower you= r HRBS](https://blueprint.bryanjohnson.com/blogs/news/how-to-lower-your-hea= rt-rate-before-sleep):=C2=A0 - 1. final food 4 hr before bed 2. screens off 60 min before bed 3. avoid blue light 2hr before bed, use red/amber 4. book in hand 10 min before sleep 5. go to bed same time every night 6. light in eyes when waking (sun or 10k lux device) 7. walk for 10 min immediately following eating 8. daily exercise (even if for 20 min) 9. eat good stuff, ditch the junk 10. foster friends, family, and love Improving sleep is a journey. Take it one step at a time and start by focus= ing on reshaping your relationship with sleep. =C2=A0 You've got this. =C2=A0 Be well, Blueprint [Blueprint](https://blueprint.bryanjohnson.com/) Most emails suck. We're trying not to. What did you think of this email? [Twitter](https://blueprint.bryanjohnson.com/pages/thanksforrating?1star) [Custom](https://blueprint.bryanjohnson.com/pages/thanksforrating?2star) [Custom](https://blueprint.bryanjohnson.com/pages/thanksforrating?3star) [Custom](https://blueprint.bryanjohnson.com/pages/thanksforrating?4star) [Custom](https://blueprint.bryanjohnson.com/pages/thanksforrating?5star) [Manage Preferences](https://manage.kmail-lists.com/subscriptions/update?a= =3DUDtiqU&c=3D01KJT9DP2RVS1CVFD3BD75ZESG&k=3D45025595cf22049e7e57727e73cdc9= 9b&m=3D01KN4X503JBQFFCY4NVPEHHTPQ&r=3D01KN9T956TJ6WEZFXKDWXCVNXC) No longer want to receive these emails?=C2=A0[Unsubscribe](https://manage.k= mail-lists.com/subscriptions/unsubscribe?a=3DUDtiqU&c=3D01KJT9DP2RVS1CVFD3B= D75ZESG&k=3D45025595cf22049e7e57727e73cdc99b&m=3D01KN4X503JBQFFCY4NVPEHHTPQ= &r=3D01KN9T956TJ6WEZFXKDWXCVNXC) =C2=A0 =C2=A05042 Wilshire Blvd #26878 Los Angeles, CA 90036 | [Privacy Policy](ht= tps://blueprint.bryanjohnson.com/policies/privacy-policy) --c3a323a83feb8399c9a3c93b2d27bc5fb6fc65293ed274f6c08b99e1a94f Content-Transfer-Encoding: quoted-printable Content-Type: text/html; charset=utf-8 Mime-Version: 1.0
the most important 2 hours of his night=E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F = =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F = =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F = =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F = =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F = =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F = =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87= =CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2= =80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD= =8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80= =87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F =E2=80=87=CD=8F = =E2=80=87=CD=8F =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD = =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD = =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD = =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD = =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD = =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD = =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2= =AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD = =C2=AD =C2=AD =C2=AD =C2=AD =C2=AD
3D""=
Hi friend, 
 
Sleep deprivation might be the new sm= oking.
 
New data from 3,143 US counties ranks= getting <7 hours of sleep as the 3rd strongest predictor of a shorter l= ife, trailing only smoking and obesity.
 
Correlations between habits and life = expectancy on county level:
  • + smoking: every 1% increase in peopl= e who smoke =3D 0.28 years off the average life expectancy. <= /li>
  • + obesity: every 1% increase in peopl= e with obesity =3D 0.18 years off the average life expectancy.
  • + insufficient sleep: every 1% increa= se in people who get <7 hours of sleep/night =3D 0.08 years off the aver= age life expectancy.
There may be no more potent longevity= drug than consistent, high-quality sleep.
 
Bryan prioritizes his day around his = sleep schedule. That wasn=E2=80=99t always the case.  
3D""
3D""
In his 20s, with a few young kids and= building a start up, his sleep was total chaos. 
 
He'd grind his teeth at night so inte= nsely that he thought he=E2=80=99d for sure be toothless in the morning.
 
High-quality sleep changed his life. = It took him years to build the habits and systems that led to eight months = of 100% perfect sleep. As far as we know, this is the best in the world.&nb= sp;
 
In this email, we=E2=80=99re going to= teach you=E2=80=A6 
  • + what is dee= p sleep
    + what happens during restorative sleep
    + 10 habits to improv= e deep sleep
What is deep sleep?<= /span>
 
Deep sleep is the third stage in the = sleep cycle. It supports muscle repair, cardiovascular recovery and mainten= ance, immune function, healthy hormone regulation, brain detoxification, an= d memory consolidation.
&nbs= p;
Missing it is very bad. A lack of dee= p sleep is linked to high blood pressure, obesity, diabetes, heart disease,= and dementia.
&nbs= p;
Most deep sleep happens in the first = half of the night. If you miss your deep sleep window, it's gone (mostly).<= /span>
 
See in Bryan=E2=80=99s sleep data bel= ow that all of his deep sleep happened in the first 3rd of the night. You m= ight see the same pattern in your own data.
 
Bryan aims for 3+ hours of restorativ= e sleep a night. This includes both (rapid eye movement) REM sleep and deep= sleep. 
3D"Bryan
3D"Bryan<= /td>
What happens in the body duri= ng restorative sleep:
  • + bra= in cleaning: During early night deep sleep, glial cells shrink by = up to 60%. These are cells that support and protect nerve cells. When they = shrink, they create tunnels for cerebrospinal fluid to power wash the brain= , clearing neurotoxins. Every wake event stops the cleaning process.
    + cellular clean up: Autophagy (your cells=E2=80=99 recyc= ling system) turns on, repairing mitochondria and DNA, lowering inflammatio= n, and increasing natural killer cell (cancer-killing cells) activity. Duri= ng good sleep, there=E2=80=99s up to 50% fewer DNA double-stranded breaks (= DNA damage) compared to fragmented sleep.

    + endocrine health= : Growth hormone surges 10-20x, driving muscle repair, tissue remo= deling, collagen restoration, and fat metabolism. Cortisol (a stress hormon= e) drops to its lowest point, allowing for testosterone production to crank= up. Your appetite control strengthens with leptin rising and ghrelin suppr= essed. Insulin sensitivity improves 20-40%.

    + cardiovascula= r: Blood pressure lowers, arteries relax, and adrenaline drops, im= proving endothelial function (blood vessel lining) and lowering inflammatio= n.

    + gut/microbiome: The parasympathetic dominance = (the chill nervous system) stimulates improved digestive processes and buil= ds a healthier microbiome.

    + brain balancing and integration= : Brain networks stabilize, memories consolidate, and learning int= egrates. Improved mood stability, reactivity, and decision making follows t= he next day.     
=E2=80=94
&nbs= p;
Start with this:
&nbs= p;
Bryan=E2=80=99s heart rate before sle= ep (HRBS) last night was 41 bpm. That=E2=80=99s in the 99.8th percentile of= 18-year-olds. 
&nbs= p;
As a result, his sleep was perfect. Z= ero sleep stress. No wake events. Deep, restorative sleep.
3D"Bryan
3D"Bryan
HRBS is a look into your soul. Bryan = has built his life around it. 
&nbs= p;
Your HRBS captures and confesses leve= ls of stress, relationship with food, wind down routine, screen usage, emot= ional health, cardiovascular health, sleep hygiene, circadian rhythm streng= th, and more.
&nbs= p;
There are 10 habits you can work on r= ight now that will help you low= er your HRBS: 
  • 1. final food 4 hr before bed
    2. screens off 60 min before bed
    = 3. avoid blue light 2hr before bed, use red/amber
    4. book in hand 10 min= before sleep
    5. go to bed same time every night
    6. light in eyes whe= n waking (sun or 10k lux device)
    7. walk for 10 min immediately followi= ng eating
    8. daily exercise (even if for 20 min)
    9. eat good stuff, = ditch the junk
    10. foster friends, family, and love

Improving sleep is a journey. Tak= e it one step at a time and start by focusing on reshaping your relationshi= p with sleep.
 
You've got this.
 
Be well,
Blueprint
Most emails suck. We're trying not to.
What did you think o= f this email?
No longer want to receive these emails? Unsubscribe
 
 5042 Wilshire = Blvd #26878 Los Angeles, CA 90036 | Privacy Policy
 
--c3a323a83feb8399c9a3c93b2d27bc5fb6fc65293ed274f6c08b99e1a94f--