Good sleep is not just a luxury. It’s the foundation for a happier, clearer day. If you’ve ever tossed and turned, feeling frustrated and tired, you’re not alone, and today, you’re going to get a unique look at how biohackers and wellness celebrities like Bryan Johnson and Kayla Barnes make sleep a priority.
For those curious about the science behind these wellness leaders’ routines, you can dive deeper into Bryan Johnson’s daily routine and his supplement stack, both of which highlight his strict commitment to optimizing sleep and recovery. He even incorporates a vagus nerve stimulation device to increase HRV, showing how nervous system balance supports rest. Similarly, Kayla Barnes’ longevity-focused supplement routine emphasizes the role of nutrients and recovery practices in building better sleep hygiene.
Why Bedtime Routines Matter (and Why Most Adults Struggle)
Did you know that almost 60% of adults do not regularly get the recommended amount of sleep suggested by sleep experts? Recent data shows that up to 70% of adults struggle to stay asleep, and 68% have trouble falling asleep at least some of the time. This isn’t just about tired mornings. Health experts point out that poor sleep leads to more sick days, lower mood, and weaker immune systems.
Quick Sleep Facts:
If you’re searching for better sleep, you’re in good company,and the methods here could help you create change and feel refreshed.
The Science Behind Pulsetto: Sleep, Calm, and Well-Being
Pulsetto is a wearable vagus nerve stimulator trusted by biohackers, wellness experts, and forward-thinking sleep clinics. The vagus nerve plays a central role in regulating your body’s relaxation response. By delivering gentle, non-invasive stimulation, Pulsetto helps activate the “rest and digest” state, making it easier to unwind, fall asleep, and stay asleep through the night.
Pulsetto Fit: Wellness, Upgraded
Description (Pulsetto Fit):
Key Features of Pulsetto Fit
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Custom Fit: Comes with two removable magnetic paddings for different neck sizes, ensuring a snug, comfortable fit.
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New Pulsating Mode: A rhythmic, wave-like stimulation that syncs with your breath for deeper nervous system relaxation.
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20% Longer Battery Life: Offers about 1.2 weeks of daily use per charge.
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Enhanced Durability: Reinforced materials make it built to last through daily wear.
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Same Great App: Includes the same 5 programs and 30-day Premium trial as Lite, with identical sound library and add-ons.
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What’s Included: Device, two paddings, 60g gel tube, USB-C cable, user guide.
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Safety: FCC-certified, same ULRE tech as Lite. Consult a doctor if you have implantable devices.
Pulsetto - Your Peace & Better Sleep Partner
The Science Behind Vagus Nerve Stimulation
Pulsetto is a wearable device that uses vagus nerve stimulation (VNS) to promote relaxation and reduce stress and anxiety. By targeting the vagus nerve with gentle electrical impulses, Pulsetto can help induce a state of calm, making it easier to fall asleep and stay asleep.
Advantages of Pulsetto:
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Stress Reduction: Experience significant relief from daily stress by activating your vagus nerve and shifting your body into a "rest and digest" state.
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Improved Sleep: Pulsetto supports restful sleep by calming your nervous system, helping you wake up refreshed and energized.
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Enhanced Mental Clarity: By promoting relaxation, Pulsetto aids in sharpening focus and reducing brain fog.
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Boosted Heart Rate Variability (HRV): This device helps improve HRV, an important marker of heart health and resilience to stress.
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Digestive Health Support: Vagus nerve stimulation positively impacts the gut-brain connection, aiding digestion and reducing bloating.
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Chronic Health Support: Pulsetto offers support for individuals managing chronic stress, anxiety, and fatigue, helping to improve their quality of life.
What's Included:
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Pulsetto Vagus Nerve Stimulation Device
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USB-C Charging Cable
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User Manual
How Pulsetto Works:
Using Pulsetto is simple and takes just 4 minutes to start feeling the effects. Here's how it works:
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Apply a generous amount of gel to your neck or directly onto the electrodes.
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Place the device on your neck.
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Pair it with the Pulsetto app on your smartphone.
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Choose your desired program and start the device through the app.
The device creates a gentle, pleasant vibration or tingling sensation in your neck area. This stimulation helps activate your parasympathetic nervous system, leading to a calmer, less stressed state.
Bryan Johnson: Pro Biohacker’s Evening Routine
Bryan Johnson is well known for his Blueprint protocol, with more than 200 daily health steps. Yet, his evening routine is surprisingly simple and rooted in science. Every night, he goes to bed at exactly 8:30 PM, a strict schedule that keeps his circadian rhythm aligned and ensures he wakes up rested.
Key elements of Bryan Johnson’s sleep routine:
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Consistent bedtime: 8:30 PM sharp, every night.
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Darkened room: blackout environment to support melatonin production.
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Temperature-controlled mattress: keeps the body cool for deeper sleep.
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Non-invasive vagus nerve stimulation: a short session before sleep, and sometimes if he wakes during the night, to calm the nervous system.
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Sleep supplements: Melatonin plays a role in his regimen.
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Optimized pillow setup: designed for neck support and circulation.
Bryan has shared that when nighttime anxiety disrupts his rest, gentle vagus nerve stimulation helps him settle back to sleep quickly. His methodical approach, supported by tools like Pulsetto, highlights that consistency, not complexity, is the real key to restorative sleep.
For an in-depth guide to Bryan’s protocols, read our Blueprint Sleep Hacks article.
Kayla Barnes: Longevity Guru’s Favorite Bedtime Habits
Kayla Barnes, co-owner of LYV The Wellness Space, makes sleep the foundation of her health routine. She aims for 7–9 hours of restorative rest and follows these simple but powerful habits:
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Avoid food 3–4 hours before bedtime
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Keep the room dark and cool; use a sleep mask
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Stick to a consistent sleep schedule, even on weekends
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Add a Pulsetto session before bed to gently stimulate the vagus nerve and ease into relaxation
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Take magnesium to support deeper rest
Kayla also tracks her cycle, aligning workouts and nutrition with her body’s natural rhythms to strengthen both hormonal health and sleep quality.
Her typical evening routine includes:
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Light therapy session
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Pulsetto app-guided relaxation with meditations or ambient sound
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Sleep supplements
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An evening walk for light cardio and unwinding
She notes that combining Pulsetto with simple changes like blackout blinds and a cooler room reliably improves her sleep quality. Kayla’s approach blends cutting-edge biohacking tools with accessible habits—making better sleep achievable for anyone.
Learn more about her full routine in our Kayla Barnes Wellness Blog.
Bedtime Biohackers: What Sets Them Apart
Bryan Johnson and Kayla Barnes combine:
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Tech tools: Pulsetto for vagus nerve stimulation.
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Supplements: Melatonin, magnesium, and omega-3.
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Circadian discipline: Fixed bedtimes, wake-up times, and light exposure.
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Environmental biohacks: Blackout blinds, temperature control, and sleep masks.
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Avoiding stress triggers: No phones or fear-inducing shows before sleep.
Their routines are easy to copy, even if you’re just starting.
How You Can Build Your Own Bedtime Routine
Pulling it all together is easier than it looks.
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Stick to a regular bedtime
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Wind down with Pulsetto (4-10 min)
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Add guided audio (relaxation, stories, or breathing)
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Keep your room cool, dark, and quiet
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Avoid phone or TV for 30 minutes before bed
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Track your progress with sleep journals or apps
If you want to boost your own sleep, visit our Pulsetto Sleep Optimization Guide.
