The Importance of Sleep

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


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

Computer - f.lux
View attachment 378671

I have a question regarding that circadian rhytm, does it depend on when the sun rises/sets or is it biologically hardcoded and the same for everyone?
 
Does sleep matters for your iq In 1st place?
I don't think it will change your IQ, It's been shown for a fact that sleeping more will increase memory retention and help you be more focused. So more sleep wouldn't hurt
 
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Reactions: Deleted member 4123
Lol tell that to my 15 hr/day work schedule

I barely get 6 hrs of sleep a day
 
Chad sleeps well after fucking JB pussy that won’t work for me. :feelswhy: :feelsrope:
 
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Reactions: Deleted member 2729
I use flux for a long time now
 
I have a question regarding that circadian rhytm, does it depend on when the sun rises/sets or is it biologically hardcoded and the same for everyone?

Good question. I think there is some variance between people on this front. Genetics can determine your body-clock type.

Melatonin - the key hormone which helps to induce sleep, can rise in certain peoples' brains later than others, thus they don't feel tired until much later in the evening. However it's possible to adjust this somewhat with good habits like in the study I posted (by getting sunlight in the morning, forcing yourself up earlier in the morning, eating breakfast soon after waking, every day, etc).
I use flux for a long time now
very good app
 
Most shattering thing is that the best thing that can help you sleep is having someone next to you. absolutely fking brutal
 
Does it matter what time you sleep, as long as you get the 8-9 hours?
 
how about we make that sleep pattern 4 am to 12 am? still ok?
 
Do what you want, I'm not going to try and fight my body's own clock. You can get adapted to anything doesnt mean its optimal

So you're saying 11-midnight till about 8 to 9am

Is it enough sleep that hurts or sleeping too late with the lack of sleep?
 
Do what you want, I'm not going to try and fight my body's own clock. You can get adapted to anything doesnt mean its optimal
i'm not fighting it, i'm just shifting it
 
So you're saying 11-midnight till about 8 to 9am

Is it enough sleep that hurts or sleeping too late with the lack of sleep?
That works, I know the body usually starts producing when the sun goes down
https://www.sleepfoundation.org/articles/melatonin-and-sleep. This is why when you stay in front of screens inside all day, you screw yourself over.

I usually to turn everything off by like 9pm and get in bed by 10pm, then sleep to 6-8am. I got an oura ring an will probably do an experiment, maybe post it here
 
That works, I know the body usually starts producing when the sun goes down
https://www.sleepfoundation.org/articles/melatonin-and-sleep. This is why when you stay in front of screens inside all day, you screw yourself over.

I usually to turn everything off by like 9pm and get in bed by 10pm, then sleep to 6-8am. I got an oura ring an will probably do an experiment, maybe post it here

So difficult to do this man. I even take CBD oil and I find this a task. Tried it tonight in the UK at around 10.15pm and couldn't fall asleep. Now I'm up again and it's 11.32pm.

It takes a lot of effort to break the habits and rewire new brain patterns
 
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So difficult to do this man. I even take CBD oil and I find this a task. Tried it tonight in the UK at around 10.15pm and couldn't fall asleep. Now I'm up again and it's 11.32pm.

It takes a lot of effort to break the habits and rewire new brain patterns
Yea, it's hard but sleep is EVERYTHING, not just looks but physical fitness, mood, skin, brain power.

My current stack will nock you out at 12noon facing the sun

Phenibut 250-500mg 2-3x / week (first thing upon waking)

Take 9-9:30pm get in bed 10pm (should be using red light glasses as well)
Magnesium Glycinate 400mg
L-theanine 400-800mg
Glycine 3000mg
L-Tryptophan 1500mg
Tulsa Holy Basil 900mg
Passion Flower Extract 700mg
KSM66 Ashwghanda 600mg

Its a lot, but I only run it when my sleep goes out of whack
 
Last edited:
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how many hours do you need to sleep to produce HGH?
 
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I find that not eating enough protein will make me sleep less, so eating a whole chicken helps
 
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Chad has no issues with sleep, falls asleep within 5 minutes of laying down and never wakes up in the middle of the night. Watch Connor's Murphy stream for proof.
 
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Too bad I have sleep apnea:)
 
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no matter how much I sleep I still have dark circles like I havent slept
 
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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


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

Computer - f.lux
View attachment 378671

legit af
 
does it matter what time i sleep?
right now since im outa school i usually sleep around 12am-1am and wake up around 9am.
 
does it matter what time i sleep?
right now since im outa school i usually sleep around 12am-1am and wake up around 9am.
Not optimal, but it works if it's your pattern
 
All right bro good thread I will go to bed and try to get a good sleep rythm. Thanks for the motivation bro. Sleep tight.
1594070937539
1594070942717
 
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what's the optimal sleeping position? some say on the back with no or a thin pillow others say on the side.

i literally fucked up my shoulder because i always sleep on me side stretching out my arm so all the pressure lays on the joint.

Bildschirmfoto 2020 07 23 um 024659
 
Last edited:
what's the optimal sleeping position? some say on the back with no or a thin pillow others say on the side.

i literally fucked my shoulder up because i always sleep on me side stretching out my arm so all the pressure lays on the joint.

View attachment 535515
not sure, gotta look into that
 
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Reactions: Deleted member 7098
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


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

Computer - f.lux
View attachment 378671

Can someone fucking help me. everytime i try going to sleep at 10 or 11 pm I constantly wake up during the night atleast 6 times and each time tossing and turning. When I go to sleep at 6 am I sleep like a baby
 
Last edited:
Can someone fucking help me. everytime i try going to sleep at 10 or 11 pm I constantly wake up during the night atleast 6 times and each time tossing and turning. When I go to sleep at 6 am I sleep like a baby
Ur
Destined to be a basement dweller/rotter
 
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Reading this at 3:23 AM
 
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


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

Computer - f.lux
View attachment 378671

interesting, i have always had some kind of insomnia yet i look no older than 13 at 16
 
interesting, i have always had some kind of insomnia yet i look no older than 13 at 16
yea, cause your 16. Keep it up til your 25
 
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Meanwhile i’ve been awake for legit 30 hours trying to make it to 48
 
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Getting 10 hours sleep per night for a week grew back my thinned hair on two occassions
Sleep does to you
 
Can someone fucking help me. everytime i try going to sleep at 10 or 11 pm I constantly wake up during the night atleast 6 times and each time tossing and turning. When I go to sleep at 6 am I sleep like a baby
try to circadianrhytmmaxx
quoting @x30001

Don't have time to make the guide tonight bc it'd take me like 3 hours and I cba, seeing that so few people cared about the L-Arginine -> p70s6k thread. But here's bullet points. Hope they help

- Sleep for 9 hours or so, if possible.
- GET CURTAINS. Sleep in complete darkness. Any gaps in your blinds, lights outside your bedroom, street lights outside; block out that light! Get good curtains. Curtains are a far better investment than MK-677 and curtains have no side effects!
- Adjusting your circadian rhythm to match the universal Day/Night rhythm. Picture will be at the end of the post.
- Light is an inhibitor of melatonin. You must sleep in complete darkness. Supplement with melatonin to initially adjust your circadian rhythm. Short term supplementation. You don't need it. Your body will produce it. And if you take melatonin and then stay on your phone/laptop and don't aim to immediately go to sleep in the pitch black, then you're wasting time/effort/money. The melatonin wont do anything.
- Don't eat or drink within 2 hours of sleeping. Don't Consume caffeine in the PM. Including the afternoon. 1PM at the very latest if you really need to consume it. Same applies for all stimulants.
- Yohimbine will disrupt sleep. I didn't sleep at all on Monday night even though I took Yohimbine at 6AM!
- Eating chicken/turkey and drinking hot milk as your last meal of the day is really helpful. Turkey and hot milk especially have very high amounts of tryptophan. There's a supplement that aids in serotonin production called 5-hydroxytriptophan, melatonin is 5-hydroxytriptamine, serotonin aids in melatonin production. But there's no need to supplement with 5HTP. Eating foods high in tryptophan will greatly improve your chances of getting amazing sleep. tryptophan, 5HTP and serotonin are all important precursors in melatonin production.
- Unwind in the evening. Do your more stressful tasks early in the day and aim to relax in the evening.
- Universal circadian rhythm: 2AM = deepest sleep. 4:30AM = lowest body temperature. 6:45AM = sharpest blood pressure rise. 7:30AM = melatonin secretion stops. 10AM = highest alertness. 2:30PM = Best coordination. 3:30PM = fastest reaction time. 5PM = greatest cardiovascular efficiency and muscle strength. 6:30PM = highest blood pressure. 7:00PM = highest body temperature. 9PM = melatonin secretion starts.
- So, try your best to emulate that. Get out in the sun and expose yourself to blue light / UV to synthesise vitamin D and promote alertness at 10AM. Take a hot shower at 7PM. Try emulate these and mimic this circadian rhythm.
- Install blue light filters on your devices that emit red light instead of blue light in the evening/night. Blue light = 80% melatonin suppresion. Red light = 40% melatonin suppression. Fire = <2% melatonin supression. If you want to go hardcore, use candles before sleep lol.
- Getting exposure to blue light during the day is as important as avoiding exposure to it during the late evening/night. This helps your master-clock stay in sync. 10AM-2PM are the most important hours to get blue light exposure and to be active.
- Likewise 10PM-2AM should be the opposite. 2AM you should be in your deepest sleep. Growth hormone spikes between 10-11:30PM when you are asleep.
- Try fall asleep at 10PM. Or before midnight atleast.
- Supplement with magnesium 1-2 hours before bed. It helps you calm and unwind.
- Don't weight train at night. Tight muscle fascia works against helping you fall asleep.

1597261621224


Sorry this couldn't be longer. Tight for time. But TLDR: Fix your circadian rhythm. Try sleep from like 11PM - 8AM or 10PM - 7AM. Avoid blue light before bed. Avoid all light when trying to get to sleep. Any type of light inhibits melatonin secretion to one degree or another. Supplement with melatonin to kick start an optimal body clock but don't expose yourself to light after consuming it or else it's pointless. Be active during the day, it's as important to active and exposing yourself to lots of blue light in the late morning and afternoon, opposite of what you'll want 12hrs later but that activity and blue light exposure will help keep your master-clock in sync.

f.lux is a red light/ blue light display adjuster which will optimally adjust light on your PC, synchronising it with the universal circadian rhythm based on your location.
 
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Jfl if you think chad is getting his 9 hours every night. Take the gene pill
 
  • +1
Reactions: HighIQcel
How many hrs should i sleep
 
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


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

Computer - f.lux
View attachment 378671

I listen to oreoman while going To sleep helps a lot
 
  • JFL
Reactions: Deleted member 5467
I had insomnia and tried many sleep hacks for years and years.

The thing that helps me sleep the most: (I sleep great now)
* Warm Pajamas (Thermal Underwear)

Maybe different for others, but it's worth trying if you've tried everything.
 
Last edited:

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