D
Deleted member 5467
🤑 Get the bag 💰
- Joined
- Feb 25, 2020
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Tried to be as high effort as possible.
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“A lack of sleep will age a man a decade”
If you haven’t seen this, awesome Ted Talk on sleep
What you need is consistent quality sleep. It will give you more athletic performance. Increased mood, higher libido, sharper memory, higher testosterone
Beauty sleep isn’t a joke
Also,if you don’t sleep enough, you will look older instantly. Overnight swollen, sunken eyes; dark circles; and pale, dehydrated skin.
“Several studies of prolonged sleep deprivation also suggest breaks in skin barrier function.Rats subjected to prolonged periods of sleep loss in a study developed ulcerative lesions on their paws and tails, and susceptibility to bacterial infection.”
https://www.mdedge.com/obgyn/articl...ology/beauty-sleep-sleep-deprivation-and-skin
People are less inclined to socialize with people who “looked sleepy”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/
What happens when you don’t get enough sleep?
The less you sleep the more your nuts shrink
https://www.ncbi.nlm.nih.gov/pubmed/30353813
Study showing the effects just after 1 week of sleep reduction. Testosterone levels were decreased by 10-15% in healthy young males
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
Sleep deprivation effect on cognitive performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
Sleep deprivation triggers immune system to act as if you were under physical stress
https://www.sleepfoundation.org/art...-effect-immune-system-mirrors-physical-stress
Lack of sleep kills libido and results in erectile dysfunction
https://www.jsm.jsexmed.org/article/S1743-6095(19)30006-2/fulltext
Japanese workers who went to bed later showed more depressive symptoms than those who went to bed earlier
https://www.ncbi.nlm.nih.gov/pubmed/24162148
What keeps you from getting good sleep?
Short answer, not having a habit of going to sleep at the same time everyday. It is very easy to fall asleep when you have a natural rhythm set in place.
It’s best to follow your body’s natural circadian clock. 8 hours of sleep is the standard recommendation, 10pm to 6am is a good time to sleep and wake for most people. Obviously not possible for everyone.
What fucks up your natural rhythm?
→ Artificial light sources before bed (Blue light)
→ Working night shifts
→ Stimulants: Forcing wakefulness on your body
→ Stress: Increased cortisol
#1 Best Way: Blue Blockers
If you are not going to stop using your phone before bed, you should probably wear blue light glasses. Wear 3-4 hours before your bedtime. It’s almost impossible to fall asleep at the same time every day, but these make it so much quicker. Good article on blue blockers
https://blueblockglasses.com/blogs/news/what-type-of-blue-blocking-glasses-should-you-get
When you want to buy blue blockers you will find clear, orange, or red lenses. The darker colored lenses will filter more harmful light than the clearer versions
→ Clear Lenses
→ Orange Lenses
→ Red Lenses (This is what you want)
#2 Blackout curtains or use Eye Mask
Tip: If you are going to use the blackout curtains, use black electrical tape and cover any cracks of light coming through (bottom of door, windows, etc.)
#3 Supplements
L-Theanine
It's an amino acid extracted from green tea. It will calm you down and also reduce stress by lowering cortisol.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728665/
Phenibut HCL
Is mostly used as a social lubricant, but will give you deep levels of sleep. Careful as this can have bad withdrawals if abused.
https://delphihealthgroup.com/drugs-and-sleep/phenibut/
Honorable Mentions:
Ashwagandha
CBD Oil
Magnesium Glycinate
ouraring.com
Not important, but this is very useful. It is a fitness tracker that tracks the amount of Deep & REM sleep you get every night. This will allow you to see your baseline of sleep with your current diet, exercise, routine, etc. And you will be able to make adjustments.
Binaural Beats
Software
Will change the color of light on your device depending on the time of the day and your location
iPhone - night shift in settings
Android - Twilight App
play.google.com
Computer - f.lux
justgetflux.com
----------------------------------------------------------------------------------------
“A lack of sleep will age a man a decade”
If you haven’t seen this, awesome Ted Talk on sleep
What you need is consistent quality sleep. It will give you more athletic performance. Increased mood, higher libido, sharper memory, higher testosterone
Beauty sleep isn’t a joke
Also,if you don’t sleep enough, you will look older instantly. Overnight swollen, sunken eyes; dark circles; and pale, dehydrated skin.
“Several studies of prolonged sleep deprivation also suggest breaks in skin barrier function.Rats subjected to prolonged periods of sleep loss in a study developed ulcerative lesions on their paws and tails, and susceptibility to bacterial infection.”
https://www.mdedge.com/obgyn/articl...ology/beauty-sleep-sleep-deprivation-and-skin
People are less inclined to socialize with people who “looked sleepy”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/
What happens when you don’t get enough sleep?
The less you sleep the more your nuts shrink
https://www.ncbi.nlm.nih.gov/pubmed/30353813
Study showing the effects just after 1 week of sleep reduction. Testosterone levels were decreased by 10-15% in healthy young males
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
Sleep deprivation effect on cognitive performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
Sleep deprivation triggers immune system to act as if you were under physical stress
https://www.sleepfoundation.org/art...-effect-immune-system-mirrors-physical-stress
Lack of sleep kills libido and results in erectile dysfunction
https://www.jsm.jsexmed.org/article/S1743-6095(19)30006-2/fulltext
Japanese workers who went to bed later showed more depressive symptoms than those who went to bed earlier
https://www.ncbi.nlm.nih.gov/pubmed/24162148
What keeps you from getting good sleep?
Short answer, not having a habit of going to sleep at the same time everyday. It is very easy to fall asleep when you have a natural rhythm set in place.
It’s best to follow your body’s natural circadian clock. 8 hours of sleep is the standard recommendation, 10pm to 6am is a good time to sleep and wake for most people. Obviously not possible for everyone.
What fucks up your natural rhythm?
→ Artificial light sources before bed (Blue light)
→ Working night shifts
→ Stimulants: Forcing wakefulness on your body
→ Stress: Increased cortisol
----------SOLUTIONS----------
#1 Best Way: Blue Blockers
If you are not going to stop using your phone before bed, you should probably wear blue light glasses. Wear 3-4 hours before your bedtime. It’s almost impossible to fall asleep at the same time every day, but these make it so much quicker. Good article on blue blockers
https://blueblockglasses.com/blogs/news/what-type-of-blue-blocking-glasses-should-you-get
When you want to buy blue blockers you will find clear, orange, or red lenses. The darker colored lenses will filter more harmful light than the clearer versions
→ Clear Lenses
→ Orange Lenses
→ Red Lenses (This is what you want)
#2 Blackout curtains or use Eye Mask
Tip: If you are going to use the blackout curtains, use black electrical tape and cover any cracks of light coming through (bottom of door, windows, etc.)
#3 Supplements
L-Theanine
It's an amino acid extracted from green tea. It will calm you down and also reduce stress by lowering cortisol.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728665/
Phenibut HCL
Is mostly used as a social lubricant, but will give you deep levels of sleep. Careful as this can have bad withdrawals if abused.
https://delphihealthgroup.com/drugs-and-sleep/phenibut/
Honorable Mentions:
Ashwagandha
CBD Oil
Magnesium Glycinate
----------EXTRAS----------
Sleep Tracking: Oura Ring (Expensive but worth it)
Oura Ring: Accurate Health Information Accessible to Everyone
Oura Ring: the most accurate sleep and activity tracker is all about you: it measures the physiological signals of your body, understands your lifestyle, and guides you to make your own optimal daily choices. The ring features scientifically validated sleep tracking and personalized guidance.
ouraring.com
Not important, but this is very useful. It is a fitness tracker that tracks the amount of Deep & REM sleep you get every night. This will allow you to see your baseline of sleep with your current diet, exercise, routine, etc. And you will be able to make adjustments.
Binaural Beats
Software
Will change the color of light on your device depending on the time of the day and your location
iPhone - night shift in settings
Android - Twilight App
Twilight: Blue light filter - Apps on Google Play
Filters blue light from your screen, reduces eye strain and helps you sleep
Computer - f.lux
f.lux
Software to warm up your computer display at night, to match your indoor lighting.
justgetflux.com
Last edited:
good timing.
