Deleted member 5187
Kraken
- Joined
- Feb 10, 2020
- Posts
- 5,675
- Reputation
- 10,236
Melatonin 0.3mg works great to readjust circadian rhythm
Follow along with the video below to see how to install our site as a web app on your home screen.
Note: this_feature_currently_requires_accessing_site_using_safari
meditation never worked for me, will have to try it againMeditate in your bed just before and go to sleep immediately after that.
You will sleep like a baby and regenerate faster and easier.
HI IQ one, congratz OP
Why is a recessed maxilla ur avi?
Could ask you the sameWhy is a recessed maxilla ur avi?
Why do you think I'm asking? I tried literally every non-meds method and still getting only 3-4 hours.Bro the whole thread is to avoid that lol
Your rhythm for sleep must be screwedWhy do you think I'm asking? I tried literally every non-meds method and still getting only 3-4 hours.
@Lorsss you should add to archive
brootal
Tried to be as high effort as possible.
----------------------------------------------------------------------------------------
“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.
View attachment 378408View attachment 378410View attachment 378413
“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.
View attachment 378431
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
View attachment 378442
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
View attachment 378417
→ Orange Lenses
View attachment 378419
→ Red Lenses (This is what you want)
View attachment 378420View attachment 378421
#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.)
View attachment 378422View attachment 378424
#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/
View attachment 378406
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/
View attachment 378429
Honorable Mentions:
Ashwagandha
CBD Oil
Magnesium Glycinate
----------EXTRAS----------Sleep Tracking: Oura Ring (Expensive but worth it)
View attachment 378534View attachment 378541View attachment 378542
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
View attachment 378668
Twilight: Blue light filter - Apps on Google Play
Filters blue light from your screen, reduces eye strain and helps you sleepplay.google.com
Computer - f.lux
View attachment 378671
f.lux
Software to warm up your computer display at night, to match your indoor lighting.justgetflux.com
Always thought Spanish was ur first language jflJaja no, no use google translate si se hablar espanol a un nivel proficiente pero no lo escribo muy bien
why every retarded ass nigga overthink this shit. don't drink caffiene and wake up early and do normal shit during the day with no naps then go to bed... if you don't fall asleep after this routine you must have sleep apnea or some shit
why every retarded ass nigga overthink this shit. don't drink caffiene and wake up early and do normal shit during the day with no naps then go to bed... if you don't fall asleep after this routine you must have sleep apnea or some shit
Tbh couldnt tell you, I know that sleep increases HGH levels, and that might improve skincan the effects of bad sleep on skin be reversed with good sleep?
Can I go to sleep at 1am and wake up at 9am?
What if I sleep 4 - 5 hours at night and then take a nap in the afternoon of about 2 hours (using eye mask and eye plug to block all light and noise), making the total sleep hours 6 -7. Would that also be good?
So ideal is to put everything away at midnight and go to sleep?You can if it become your new pattern, but you are fighting your own biological clock doing that
View attachment 386620
So ideal is to put everything away at midnight and go to sleep?
wait nvm when is ideal?
Any recommendations for comfortably blocking sound?
What is your meditation routine?Meditate in your bed just before and go to sleep immediately after that.
You will sleep like a baby and regenerate faster and easier.
Anyone know?can the effects of bad sleep on skin be reversed with good sleep?
yea, don't drink or smokeAlcohol will also wreck your sleep.
At least one time a day.What is your meditation routine?
Anyone know?
I've been using this for sleep as well, but the sleep aid is a side benefit. glycine is the most important amino acid for collagen production, and is an amino acid we actually don't get enough of so it's actually good for your health overall in the long termAdd Glycine to the list, it also gives you really crazy dreams. https://selfhacked.com/blog/glycine-little-protein/
Your looks maxing means nothing if you don't sleepCope. Chad never sleeps
The less you sleep the more your nuts shrink
bro fix it you are literally killing yourselfIs it true that the best time to start sleeping is before midnight? Even if you started sleeping every night after 4am years ago and your body is used to it?
But why? Shouldn't my body get used to it?bro fix it you are literally killing yourself
But why? Shouldn't my body get used to it?
what age is too old for hgh?just inject hgh and you will be tired and sleep like a baby
Above 19what age is too old for hgh?