Matthew Walker

5 habits
Follow

Neuroscientist, author of Why We Sleep and host of the Matt Walker Podcast, and famously obsessive about his own sleep. He keeps a fixed sleep window every day including weekends, a cool dark bedroom, morning-only caffeine, and a deliberate wind-down, treating an eight-hour sleep opportunity as non-negotiable.

Morning

Caffeine cutoff by noon

Limits coffee to the morning so sleep pressure can build.

Add to my routine
Evening

Wind-down routine

Descends into sleep with a consistent low-light wind-down hour.

Add to my routine

Avoid alcohol

Avoids evening alcohol, citing its effect on REM sleep.

Add to my routine
Nighttime

Fixed sleep window

Keeps the same bed and wake times every day, weekends included.

Add to my routine

Cool bedroom

Keeps the bedroom around eighteen degrees and fully dark.

Add to my routine

Routines similar to Matthew Walker's

Peter AttiaPhysician and author of Outlive, focused on the science of longevity, what he calls Medicine 3.0. His own regimen centers on zone 2 cardio, strength and stability work, protected sleep, and relentless metabolic monitoring, all aimed at training for the "centenarian decathlon." He discusses emerging therapies, including peptides, with clinical caution on his podcast The Drive.
Bryan JohnsonTech founder (sold Braintree to PayPal) turned full-time longevity subject. His Blueprint protocol spends seven figures a year measuring every organ system and holds him to a fixed schedule of sleep, plant-heavy meals finished by late morning, daily exercise and an intensively tracked supplement stack, all in service of his "Don't Die" thesis that aging is an engineering problem.
Mark CubanEntrepreneur, Shark Tank investor, and founder of Cost Plus Drugs, which sells medications at transparent prices. His routine is deliberately simple and durable: an hour of cardio nearly every day, relentless reading, minimal meetings, and no alcohol, consistency over optimization.
Kayla Barnes-LentzBiohacker and co-owner of LYV wellness clinics who documents her protocol publicly on the Longevity Optimization podcast. Her days are structured around circadian light, morning sun, evening blue-light blocking, sauna and cold contrast, red-light therapy, a whole-food organic diet, no alcohol, and clinician-supervised therapies she discusses openly.
Explore all biohackers

For information only.

These habits are compiled from public statements and are not medical advice or endorsed by Matthew Walker. Consult a qualified professional before changing your routine, supplements, or therapies.