Bryan Johnson's Sleep Protocol (Swiss Adaptation)

Sleep is the foundation of longevity optimization. Here's how to implement Bryan Johnson's sleep protocol in Switzerland — including Swiss-specific solutions for dark rooms, temperature control, and sleep tracking.

The Bryan Johnson Sleep Stack

Bryan Johnson's sleep protocol targets 8+ hours of quality sleep every night. His non-negotiables:

• Sleep by 8:30 PM, wake at 4:30-5:00 AM
• Room temperature: 60-67°F (15-19°C)
• Complete darkness (blackout curtains + eye mask)
• No food 2 hours before bed
• Blue light blocking after sunset
• Track HRV, deep sleep, REM with Oura Ring

Swiss Adaptation: Temperature Control

Challenge: Swiss apartments often lack AC, and summers can be warm.

Solutions for Swiss Bedrooms:

• Winter (Nov-Mar): Easy! Just crack a window. Swiss winters naturally provide 15-19°C bedroom temps.
• Summer (Jun-Aug): Use a floor fan (available at Galaxus.ch, ~CHF 50-150). Place near an open window for cross-ventilation.
• Heat waves: ChiliPad or Eight Sleep mattress cooler (~CHF 500-1500, ships to Switzerland via iHerb or Amazon.de)
• Budget option: Cool showers before bed, thin cotton sheets, no heavy duvets in summer

Complete Darkness (Swiss Style)

Swiss summer nights are bright (sunset at 9 PM+). Here's how to achieve Bryan Johnson-level darkness:

Blackout Solutions:

1. Blackout curtains: Available at IKEA Switzerland (~CHF 40-80). Look for "mörkläggande" (darkening) rating.
2. Roller blinds: Custom-fit blackout rollers from Hornbach or Bauhaus (~CHF 100-200 per window)
3. Eye mask: Backup solution. Manta Sleep Mask ships to CH (~CHF 40, 100% light blocking)
4. Light leaks: Use black gaffer tape (Digitec.ch, ~CHF 15) to cover LED lights from electronics

Sleep Tracking in Switzerland

Bryan Johnson uses the Oura Ring. Here's what's available in Switzerland:

Device	Price (CHF)	Where to Buy	Metrics Tracked
Oura Ring	350-450	ouraring.com (ships to CH)	HRV, deep sleep, REM, body temp, readiness
Apple Watch	400-800	Apple Store Switzerland	Sleep stages, HRV, respiratory rate
WHOOP Band	30/month	whoop.com (ships to CH)	HRV, sleep stages, strain, recovery
Garmin Watches	300-700	Galaxus.ch	Sleep stages, HRV, body battery

Recommendation: Oura Ring for sleep-focused tracking, or Apple Watch if you want general health + fitness combined.

Bryan Johnson's Pre-Sleep Routine (Adapted)

Here's the 2-hour wind-down protocol, with Swiss modifications:

6:30 PM — Last Meal

• No food after this time (2 hours before 8:30 PM bedtime)
• Swiss meal idea: Salmon with steamed vegetables and quinoa
• Avoid heavy dairy (Swiss cheese/fondue disrupts sleep for many people)

7:00 PM — Blue Light Blocking

• Put on blue-blocking glasses (available on Amazon.de, ~CHF 20-40)
• Enable Night Shift (iOS) or Night Light (Android/Windows)
• Dim all lights in your apartment

8:00 PM — Pre-Sleep Supplements

Bryan Johnson's sleep stack (all available in Switzerland):

• Magnesium Glycinate: 400mg (nu3.ch or iHerb, ~CHF 15-25)
• L-Theanine: 200mg (iHerb, ~CHF 20)
• Glycine: 2g (MyProtein.ch, ~CHF 15)
• Melatonin: 0.3mg (NOT 3mg+! Lower dose is better. Available at Swiss pharmacies, ~CHF 10)

8:15 PM — Final Preparation

• Cool shower or bath
• Brush teeth, skincare routine
• Set room to 17-19°C (open window or adjust heating)
• Put phone on airplane mode, place across the room

8:30 PM — Lights Out

• Complete darkness
• Earplugs if needed (Swiss cities can be noisy)
• Target: Asleep within 15 minutes

Common Swiss Sleep Challenges

1. Street Noise (Zurich, Geneva, Basel)

Solutions:

• White noise machine (available on Galaxus.ch, ~CHF 50)
• Earplugs: Loop Quiet or Flare Calmer (Amazon.de, ~CHF 20-30)
• Double-glazed windows (Minergie standard in new Swiss buildings)

2. Church Bells

Swiss churches ring bells at night in some villages. If this disrupts sleep:

• Earplugs + white noise machine combo
• Petition local government (some towns have reduced nighttime bell ringing)

3. Summer Daylight (Sunset at 9+ PM)

Solutions:

• Blackout curtains (mandatory for Bryan Johnson-level sleep)
• Eye mask as backup
• Blue-blocking glasses starting at 7 PM to signal melatonin production

How to Measure Success

Track these metrics weekly (use Oura Ring or Apple Watch):

• Total Sleep Time: Target 8+ hours
• Deep Sleep: Target 15-20% of total sleep (~75-100 min)
• REM Sleep: Target 20-25% of total sleep (~90-120 min)
• HRV (Heart Rate Variability): Higher is better. Track trend over time.
• Resting Heart Rate: Should decrease as sleep quality improves
• Sleep Onset: Target: Fall asleep in <15 min

The 30-Day Swiss Sleep Challenge

Implement this protocol for 30 days and track your results:

Week 1: Environment Setup

• Buy blackout curtains
• Set bedroom to 17-19°C
• Remove electronics from bedroom

Week 2: Routine Building

• Set consistent 8:30 PM bedtime
• Add pre-sleep supplements
• Blue light blocking after 7 PM

Week 3: Optimization

• Track sleep with Oura Ring / Apple Watch
• Adjust supplement doses based on how you feel
• Fine-tune room temperature

Week 4: Refinement

• Review data: Are you hitting 8+ hours? Deep sleep %?
• Adjust bedtime if needed (some people need 9 hours)
• Lock in your routine

Swiss Sleep Supplement Sources

Supplement	Dose	Where to Buy (Switzerland)	Price
Magnesium Glycinate	400mg	iHerb, nu3.ch, Vitaminexpress.ch	CHF 15-25
L-Theanine	200mg	iHerb, MyProtein.ch	CHF 20
Glycine	2g	MyProtein.ch, Bulk.com	CHF 15
Melatonin (0.3mg)	0.3mg	Swiss pharmacies, iHerb	CHF 10

Key Takeaways

• ✅ 8+ hours of sleep is non-negotiable for longevity
• ✅ Swiss winters make temperature control easy; summers require fans or cooling systems
• ✅ Blackout curtains from IKEA or Hornbach solve the late-sunset problem
• ✅ Oura Ring is the gold standard for sleep tracking (ships to Switzerland)
• ✅ Pre-sleep supplements available at nu3.ch, iHerb, or Swiss pharmacies
• ✅ Track HRV, deep sleep %, and REM % weekly