Biohacker Bryan Johnson calls irregular sleep as harmful as insufficient sleep; cites study linking it to liver and metabolic disorders

In an era where wearables track everything from heart rate to sleep patterns, biohacker and entrepreneur Bryan Johnson is shining a light on a lesser-discussed but equally harmful habit: irregular sleep. Citing a landmark study, Johnson warns that erratic sleep schedules can pose health risks as severe as getting too little sleep. “Irregular sleep is just as bad as getting less sleep,” Johnson wrote on X (formerly Twitter), linking it to 172 diseases, including liver disease and metabolic disorders.

The Silent Health Saboteur

Johnson’s thread refers to a recent study titled Phenome-wide Analysis of Diseases in Relation to Objectively Measured Sleep Traits and Comparison with Subjective Sleep Traits in 88,461 Adults, which tracked sleep patterns through wearable devices over nearly seven years. Researchers found that inconsistent bedtimes, late-night habits, and disrupted circadian rhythms significantly increased the risk of serious conditions.

The study noted that delaying bedtime by over 60 to 90 minutes was linked to a 1.5 times higher risk of liver disease. Almost half of the 172 diseases associated with sleep were tied specifically to irregular patterns rather than short sleep duration.

0/ The study:
88,461 adults with both wearable and self-reported sleep data were studied over an average 6.8-year follow-up.

The goal was to reassess sleep-related disease risks and identify the sleep parameters driving the risk.

The study analyzed circadian rhythm consistency… pic.twitter.com/nio2rfClTY

— Bryan Johnson (@bryan_johnson) September 16, 2025

Why Wearables Make the Difference

Unlike traditional studies that rely on self-reported sleep data, this research used accelerometers to objectively measure sleep traits. Johnson emphasized that wearable data corrects misconceptions, revealing how poor sleep timing and rhythm—not just duration—impact health.

“People often overemphasize sleep quantity while neglecting consistency,” Johnson pointed out, advocating for data-driven sleep tracking as a preventive tool. The study found that up to 52% of some diseases could be attributed to unhealthy sleep traits like fragmented sleep or inconsistent rhythms.

What This Means for Everyday Life

The study’s findings challenge the common assumption that “more sleep is always better.” It turns the spotlight on daily routines—like staying up late, inconsistent schedules, or binge-watching content at odd hours—as silent contributors to serious health risks. Experts recommend setting consistent sleep and wake times, reducing blue light exposure before bed, and keeping meal times steady to safeguard biological rhythms.

Bryan Johnson is no stranger to health optimization. He founded Kernel, a neurotechnology company, and OS Fund, a venture capital firm backing science innovations. His entrepreneurial ventures also include Braintree, a payments company acquired by PayPal.

Johnson is a well-known advocate for longevity, constantly experimenting with lifestyle interventions to optimize aging through what he calls " Project Blueprint." His recent post on irregular sleep aligns with his broader mission: to decode and hack the biological factors that determine health and lifespan.

Sleep, Science, and Society

Experts believe that embracing sleep consistency could become as crucial as maintaining a balanced diet or exercising regularly.

As we move toward a world dominated by tech-driven wellness solutions, Johnson’s wake-up call is a reminder that something as simple as bedtime habits could be quietly influencing our health outcomes—and perhaps, it’s time we take our sleep schedules as seriously as our fitness routines.