Transform your life, one Night at a time - pubertymaxxing through perfect sleep (height focused)

Transform your life one surgery at the time.
 
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In the realm of culinary chaos, pancakes duel waffles for breakfast supremacy while bacon sizzles in the background, narrating epic tales of brunch wars. Meanwhile, a conspiracy of sentient donuts plots to overthrow the dessert hierarchy with a sugar-coated revolution.
 
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chad sleeps in math class
 
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What about if I get the full 8 hours but sleep at any time?
 
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tempelcat4 said:
For my whole puberty life, I couldn't sleep. I could not sleep.
It was not until recently that I discovered the fact that sleeping without any gaps is normal.
For me that was never the case, waking up in the middle of the night was a certainty.
Closing my eyes late after midnight was the usual pattern.
Staring at 6 am in the mirror with 4-7 hours of sleep, hoping for something to change.

(all close plate)
Dads height: 6'2 / 187cm
Mom height: 5'5 / 165cm
Sister height: 5'65 / 167cm
Brother 1: 6'3.5 / 192cm
Brother 2: 5'9 / 176cm
cousin 1: 6'2 / 190cm


(open plate both 16 yr and 9 months)
me: 5'9 / 176cm
cousin 2: 6'7 / 201cm

---

Me and my Brother 2 have one thing in common, that no one other has in the family.
Sleep problems, huge sleep problems.
So my tip for you is, if you have sleep problems, read this guide. Research yourself and see a doctor. Sleep is the most important thing for height growth.

I don't know whether this causes the height difference, but it stands to reason that it has something to do with it.
If you see anything in the info I provided here, or have idea for the reason please pm me or write it as a comment here.
I pray to god that I will ascend, pm me if you know about stacks.


Throughout my research, one thing stands out, a piece of advice that is reflected somehow again and again:
Early to bed, early to rise - That's the secret source.

if you are anything like me, you may notice: "This is the complete opposite of my sleep schedule".


Human sleep follows a cyclical pattern known as sleep architecture. A sleep cycle typically repeats every 90 to 110 minutes and consists of various sleep phases. Here is my detailed sleep schedule, which is optimal.
(I know, every human displays an unyielding twenty-four-hourpattern, the respective peak and trough points are strikingly different from one individual to the next, but you should adapt this one, it's optimal if you want to ascend in this world)

Time: 7:30 PM

  • Phase 1: Wakefulness (Before Falling Asleep)
    • Physical activity and alertness decrease.
    • The body begins to prepare for sleep.
    • The mind fluctuates between wakefulness and mild drowsiness.
Time: 8:00 PM

  • Phase 2: Light Sleep (NREM 1 and 2)
    • Transition from wakefulness to sleep begins.
    • Muscle activity continues to decrease.
    • Heart rate and breathing slow down.
    • The body becomes less responsive to external stimuli.
Time: 9:00 PM

  • Phase 3: Deep Sleep (NREM 3 and 4)
    • The body enters the Slow-Wave phase or deep sleep.
    • Muscles are relaxed, and energy is utilized for physical recovery and hormone release.
    • Growth hormone is increasingly released during this phase.
    • It is difficult to be awakened from this phase.
Time: 11:00 PM

  • Phase 4: Light Sleep and REM Sleep
    • The body returns to lighter sleep.
    • First REM sleep (Rapid Eye Movement) begins, characterized by rapid eye movements and intense dreams.
    • Heart rate and breathing become irregular.
Time: 2:00 AM

  • Phases 2 to 4 Repeat
    • The sleep cycle repeats multiple times during the night.
    • The time spent in different phases may vary.
Time: 5:30 AM

  • Last REM Sleep and Light Sleep
    • The last REM sleep occurs.
    • The body begins to prepare for waking up.
    • Muscles gradually become more active.
Time: 6:00 AM

  • Waking Up
    • The sleep cycle is complete.
    • The body returns to a wakeful state.
    • It is ideal to wake up during light sleep or just before waking up to feel refreshed.
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I am not gonna lie, I didn't really think about the structure of this guide.
Keep in mind that this is what I do.
Note: I tried to put the science smaller, but to understand everything you should read it too, there is also important info in.


Imagine yourself standing up at 6 am - the day has started and actually the foundation for sleep in exactly 13.5 hours is laid.


Sleep-enforced awakening: With the emergence of large factories, ensuring a synchronized arrival of a large workforce became crucial. The factory whistle served as an early form of an alarm clock, signaling the start of the work shift and disrupting natural sleep patterns. This invasive method of waking up, especially with the introduction of the modern-day alarm clock and the snooze button, has adverse effects on the body.
When rudely awakened by an alarm, individuals experience a spike in blood pressure and a shock acceleration in heart rate due to the fight-or-flight response. The snooze button compounds this cardiovascular assault by repeatedly inflicting it within a short span of time. Consistently waking up at the same time every day, including weekends, is recommended for maintaining a stable sleep schedule. While this often involves the use of an alarm clock, it's advised to eliminate the snooze function to avoid the repeated shock to the heart.

I will talk about how I wake up later when we come near the end.


Sleep pressure:
Even without any absence of external light from the sun, your endogenous circadian rhythm ticks.
With your first steps, your sleep pressure will rise. At this very moment, a chemical called adenosine is building up in your brain. It will continue to increase in concentration with every waking minute that elapses. The longer you are awake, the more adenosine will accumulate. Think of adenosine as a chemical barometer that continuously registers the amount of elapsed time since you woke up this morning.
  • Your body isn't the slave of the sun and has its own endogenous circadian rhythm, short said: Having an optimal sleep rhythm would be possible even in a world without light or better said, in a dark room.


Circadian rhythm:
The first thing you do after waking up, you'll go to the window of your room, open it, and simply look at the sun - even if it is hidden behind clouds, looking at the sky would be sufficient. Take a few deep breaths and get on with your life, you're back in fucking reality.

I'll include how to WAKE up mentally after waking up and the first thing for that is standing up instantly after waking up.
Please try it out one time. You'll come to consciousness and instantly, without thinking of any thought, with fast movement jump out of your bed.
Trust me, as faster you do this thing, as more strength you put in this jump, the better the coming day will be for you.
  • The circadian rhythm is a natural, internal biological clock that regulates various physiological and behavioral processes in a roughly 24-hour cycle. It is influenced by external cues, primarily light and darkness, and helps synchronize an organism's activities with the day-night cycle. Key components of the circadian rhythm include the sleep-wake cycle, hormone production, body temperature, and other bodily functions.
  • Regulating circadian rhythms: Morning sunlight contains higher levels of blue light, which reduces the production of the sleep hormone melatonin. This helps regulate circadian rhythms and prepare the body for wakefulness.
  • Blue light in your eyes = it must be day -> Serotonin (opposite of melatonin) will rise and you'll wake up more and more.
  • No blue light in your eyes = night or sunset -> Melatonin (opposite of serotonin) will rise and you'll get sleepy more and more.
  • Think of Melatonin as a hormone that just says "ITS DARK" to the brain. Melatonin has little influence on the generation of sleep itself: a mistaken assumption that many people hold. To make clear this distinction, think of sleep as the Olympic 100-meter race. Melatonin is the voice of the timing official who says “Runners, on your mark,” and then fires the starting pistol that triggers the race. That timing official (melatonin) governs when the race (sleep )begins but does not participate in the race. In this analogy, the sprinters themselves are other brain regions and processes that actively generate sleep. Melatonin corrals these sleep-generating regions of the brain to the starting line of bedtime. Melatonin simply provides the official instruction to commence the event of sleep but does not participate in the sleep race itself.
Section 1: Circadian rhythm and adenosine signaling

The two governing forces that regulate sleep—the circadian rhythm and adenosine—operate independently. They are not coupled but generally aligned. The circadian rhythm, depicted as a sine wave in Figure 4, peaks in activating energy by early afternoon. It acts like a distant marching band gradually approaching, building alertness.

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Section 2: Factors affecting sleep and wakefulness

Figure 4 illustrates the interplay of the circadian rhythm (Process-C) and adenosine (Process-S) in regulating sleep and wakefulness. In the morning, low adenosine levels, coupled with the rising circadian rhythm, create a strong sense of wakefulness. The distance between the two lines reflects the desire to sleep; a small distance indicates a weak sleep drive.

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Section 3: The urge to wake and sleep

As the day progresses, adenosine levels increase. By evening (illustrated in Figure 6), high adenosine concentration, coupled with a descending circadian rhythm, creates a strong desire for sleep. During sleep, the brain removes accumulated adenosine, lightening the sleep pressure. The meeting of reduced adenosine and rising circadian rhythm signals waking up, completing a full night of rest for another day of wakefulness.

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I guess most of you would now go to the kitchen to drink a coffee.
Stop drinking coffee, you won't even need it after reading this guide.
And if you would sleep sufficiently, you wouldn't even need it in the first place.
  • be aware that de-caffeinated does not mean non-caffeinated. One cup of decaf usually contains 15 to 30 percent of the dose of a regular cup of coffee, which is far from caffeine-free.
First, after waking up in the morning, could you fall back asleep at ten or eleven a.m.? If the answer is “yes,” you are likely not getting sufficient sleep quantity and/or quality. Second, can you function optimally without caffeine before noon? If the answer is “no,” then you are most likely self-medicating your state of chronic sleep deprivation. Both of these signs you should take seriously and seek to address sleep deficiency.

If you didn’t set an alarm clock, would you sleep past that time? (If so, you need more sleep than you are giving yourself.) Do you find yourself at your computer screen reading and then rereading (and perhaps rereading again)the same sentence? (This is often a sign of a fatigued, under-slept brain.) Do you sometimes forget what color the last few traffic lights were while driving? (Simple distraction is often the cause, but a lack of sleep is very much another culprit.)

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(source: D. J.Buysse, “Sleep Health: Can we define it? Does it matter?” SLEEP 37, no. 1 [2014]: 9–17)
Caffeine works by successfully battling with adenosine for the privilege of latching on to adenosine welcome sites—or receptors—in the brain. Once caffeine occupies these receptors, however, it does not stimulate them like adenosine, making you sleepy. Rather, caffeine blocks and effectively activates the receptors, acting as a masking agent. It’s the equivalent of sticking your fingers in your ears to shut out a sound. By hijacking and occupying these receptors, caffeine blocks the sleepiness signal normally communicated to the brain by adenosine. The upshot: caffeine tricks you into feeling alert and awake, despite the high levels of adenosine that would otherwise seduce you into sleep.

Levels of circulating caffeine peak approximately thirty minutes after oral administration. What is problematic, though, is the persistence of caffeine in your system. In pharmacology, we use the term “half-life” when discussing a drug’s efficacy. This simply refers to the length of time it takes for the body to remove 50 percent of a drug’s concentration. Caffeine has an average half-life of five to seven hours.

To impress upon you the effects of caffeine, here is research conducted in the 1980s by NASA. Their scientists exposed spiders to different drugs and then observed the webs that they constructed. Those drugs included LSD, speed (amphetamine), marijuana, and caffeine.. The researchers noted how strikingly incapable the spiders were in constructing anything resembling a normal or logical web that would be of any functional use when given caffeine, even relative to other potent drugs tested.

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It is worth pointing out that caffeine is a stimulant drug. Caffeine is also the only addictive substance that we readily give to our children and teens.

Studies on juvenile rats and cats deprived of deep sleep demonstrate that it is essential for the maturational refinement of brain connectivity. Caffeine administration disrupts deep NREM sleep in juvenile rats, delaying brain maturation and self-motivated learning measures.

Instead, drink water. This will wake you even better.
This helps hydrate your body and activate your metabolism

Next, I recommend doing a few pushups to wake up more.
After that, you can get a medium to cold shower to stimulate circulation.

To wake up the best try to manipulate yourself into feeling fucking energic, just jump and fake smile. Spin around as you jump as if you were the happiest person in the world on the way to the shower, maybe even sing or shit.


So now I skip a bit in the day and it's now approximately 15 o'clock or 3 pm.

This is the last time where you are allowed to take a nap.
If you take a nap, do it before 3 pm and also only 30-40 minutes.



Exercise and Sleep Relationship:

Exercise and sleep have a bidirectional relationship.
Scientific studies suggest that physical activity can increase total sleep time, especially deep non-rapid eye movement (NREM) sleep.
Longer-term studies indicate improvements in subjective sleep quality, total sleep time, time to fall asleep, and waking up frequency.
Exercise and Sleep Day-to-Day Relationship:

There isn't a consistent day-to-day relationship between exercise and subsequent sleep.
Sleep quality might influence the intensity and duration of exercise on the following day.
Caution Regarding Exercise Timing:

Exercising right before bed is discouraged as it can keep body temperature elevated, making it challenging to initiate sleep.

To have good sleep I encourage you to work hard the whole day. Sport is very good for your sleep.
So you don't have to work the whole day in the garden, but doing a sport or going to the gym (which I strongly don't recommend for height growth) will be beneficial for good sleep.
1. basketball
2. swimming
3. football

Dont:
gym
extreme shit that would damage anything - for example Marathon runner


Also, you shouldn't drink alcohol, consume nicotine or pretty much any other kind of similar drug.
Alcohol is often misunderstood as a sleep aid, with individuals believing it helps them fall asleep more easily or enjoy sounder sleep throughout the night. However, alcohol is a sedative that binds to receptors in the brain, preventing neurons from firing electrical impulses. While moderate doses may make individuals more sociable initially by sedating the prefrontal cortex, it eventually sedates other parts of the brain, inducing a stupefied state, more akin to anesthesia than natural sleep.
One of the major drawbacks of using alcohol as a sleep aid is that it fragments sleep, causing brief awakenings throughout the night. These interruptions, though often unnoticed by the sleeper, result in non-continuous and non-restorative sleep. Additionally, alcohol is a potent suppressor of REM sleep, blocking the brain's ability to generate this crucial phase. This REM sleep suppression is particularly evident in alcoholics, leading to a phenomenon known as "delirium tremens," where the pent-up REM sleep pressure erupts into waking consciousness, causing hallucinations, delusions, and disorientation.


Even moderate alcohol consumption in the afternoon or evening can disrupt REM sleep, and the effects go beyond a simple hangover. Studies have shown that alcohol interferes with memory consolidation during sleep. In an experiment with college students, those who consumed alcohol before bedtime, either on the first or third night after learning new material, experienced significant memory deficits compared to those who slept naturally.

Despite two full nights of natural sleep, individuals who consumed alcohol on the third night still exhibited substantial memory loss. This indicates that the brain continues processing memories during subsequent nights, and alcohol disrupts this ongoing process. Even up to three nights after learning, alcohol consumption can impair memory consolidation, emphasizing the vulnerability of memories to sleep disruption.

Given these findings, the recommendation regarding sleep and alcohol is to abstain, as alcohol's harmful effects on sleep are well-established. While many people enjoy a glass of wine or a drink with dinner, the evidence supports the idea that nightly alcohol consumption can disrupt sleep significantly. The advice, though it may sound puritanical, is to consider abstinence to preserve the quality and integrity of your sleep.


Now this should also be the time when you are out getting sunlight. Get at least 30 minutes of sunlight.
  1. Manage sunlight exposure: Spend time in natural sunlight during the day, especially in the morning (already spoke about this in the beginning). If experiencing difficulty falling asleep, get morning sunlight exposure and reduce light exposure before bedtime.


The next thing comes a bit random but we're now in the period of time where you are allowed to eat.
I saw a thread talking about the effects of intermittent fasting and hgh production in the night but I did not save it, else I would link it but it wasn't that good anyway.
So from now on you eat in this time window: 6 o'clock (6 am) - 17 o'clock (5 pm). The latest time to eat should be 18 o'clock (6 pm).
So basically you don't eat in night and approximately 2 hours before going to bed.
Keep in mind that this only goes for big dishes and drinking milk or even swallowing a raw egg is ok.
The secret yolk - Swallowing one to two raw yolks before going to sleep will increase testosterone production over the night. Eggs do contain nutrients like cholesterol, vitamins, minerals, and proteins that are important precursors and building blocks for testosterone synthesis in the body. Cholesterol in particular is needed to produce all steroid hormones. Some studies have found modest increases in testosterone levels after egg consumption. Eggs as part of a nutritious whole foods diet support optimal hormonal and physiological function, but they aren't a magic bullet by themselves.

Also boost serotonin which is good for melatonin production
But those are also the only things that are ok. We want to have stable blood sugar levels for optimal hgh production while sleeping, so do not eat any sweets or big dishes etc.

@garoupilled_ : "Have your last meal and drink 3 to 2 hours before bed - by eating and drinking right before bedtime, you increase metabolism and body temperature when it's supposed to shut down. To prevent this, concentrate your water intake and meals earlier in the day until the afternoon, to give yourself proper rest. This also reduces your chances of waking up in the middle of the night, leading to less sleep fragmentation."

----

"Severe caloric restriction and specific dietary patterns, such as high-carbohydrate, low-fat diets, may impact sleep duration and quality.
General Dietary Recommendations for Better Sleep:

While larger-scale studies haven't consistently associated specific food groups with sleep, avoiding going to bed overly full or hungry is advised.
Diets excessively biased toward carbohydrates, especially sugar, may affect sleep negatively."


So now time has passed and we're skipping to the sleep preparatory phase.
This phase should start at 18:00 (6 pm) - 18:30 (6:30 pm):

If you have one of them, see a doctor.
Being sleep-deprived is not insomnia. In the field of medicine, sleep deprivation is considered as (i) having the adequate ability to sleep; yet (ii)giving oneself an inadequate opportunity to sleep—that is, sleep-deprived individuals can sleep if only they would take the appropriate time to do so. Insomnia is the opposite: (i) suffering from an inadequate ability to generate sleep, despite (ii) allowing oneself the adequate opportunity to get sleep. People suffering from insomnia therefore cannot produce sufficient quantity/quality, even though they give themselves enough time to do so(seven to nine hours).

Before moving on, it is worth noting the condition of sleep-state misperception, also known as paradoxical insomnia. Here, patients will report having slept poorly throughout the night or even not sleeping at all. However, when these individuals have their sleep monitored objectively using electrodes or other accurate sleep-monitoring devices, there is a mismatch. The sleep recordings indicate that the patient has slept far better than they believe, and sometimes indicate that a full and healthy night of sleep occurred. Patients suffering from paradoxical insomnia therefore have an illusion, or misperception, of poor sleep that is not poor.

true insomnia, there are several different subtypes, in the same way that there are numerous different forms of cancer, for example. One distinction separates insomnia into two kinds. The first is sleep onset insomnia, which is difficulty falling asleep. The second is sleep maintenance insomnia, or difficulty staying asleep.

difficulty falling asleep, waking up in the middle of the night, waking up too early in the morning, difficulty falling back to sleep after waking up, and feeling unrefreshed throughout the waking day. If any of the characteristics of insomnia feel familiar to you and have been present for several months, I suggest you consider seeking out a sleep medicine doctor. I emphasize a sleep medicine doctor and not necessarily your GP, since GPs—superb as they often are—have surprisingly minimal sleep training during the entirety of medical and residency

The two most common triggers of chronic insomnia are psychological: (1) emotional concerns, or worry, and (2) emotional distress, or anxiety

There is no worse time to consciously do this. Little wonder that sleep becomes nearly impossible to initiate or maintain when the spinning cogs of our emotional minds start churning, anxiously worrying about things we did today, things that we forgot to do, things that we must face in the coming days, and even those far in the future.

Since psychological distress is a principal instigator of insomnia, researchers have focused on examining the biological causes that underlie emotional turmoil. One common culprit has become clear: an overactive sympathetic nervous system, which, as we have discussed in previous chapters, is the body’s aggravating fight-or-flight mechanism. The sympathetic nervous system switches on in response to threat and acute stress that, in our evolutionary past, was required to mobilize a legitimate fight-or-flight response. The physiological consequences are increased heart rate, blood flow, metabolic rate, the release of stress-negotiating chemicals such as cortisol, and increased brain activation, all of which are beneficial in the acute moment of true threat or danger. However, the fight-or-flight response is not meant to be left in the “on” position for any prolonged period. As we have already touched upon in earlier chapters, chronic activation of the flight-or-flight nervous system causes myriad health problems, one of which is now recognized to be insomnia.

Based on the results of brain-imaging studies, an analogous problem is occurring in insomnia patients. Recursive loops of emotional programs, together with retrospective and prospective memory loops, keep playing in the mind, preventing the brain from shutting down and switching into sleep mode.

Patients with insomnia have a lower quality of sleep, reflected in shallower, less powerful electrical brainwaves during deep NREM. They also have more fragmented REM sleep, peppered by brief awakenings that they are not always aware of, yet still cause a degraded quality of dream sleep. All of this means that insomnia patients wake up not feeling refreshed. Consequentially, patients are unable to function well during the day, cognitively and/or emotionally. In this way, insomnia is a 24/7 disorder: as much a disorder of the day as of the night.
Medically, narcolepsy is considered to be a neurological disorder, meaning that its origins are within the central nervous system, specifically the brain.e condition usually emerges between ages ten and twenty years. There is some genetic basis to narcolepsy, but it is not inherited. Instead, the genetic cause appears to be a mutation, so the disorder is not passed from parent to child. However, gene mutations, at least as we currently understand them in the context of this disorder, do not explain all incidences of narcolepsy. Other triggers remain to be identified. Narcolepsy is also not unique to humans, with numerous other mammals expressing the disorder. There are at least three core symptoms that make up the disorder: (1)excessive daytime sleepiness, (2) sleep paralysis, and (3) cataplexy.The first symptom of excessive daytime sleepiness is often the most disruptive and problematic to the quality of day-to-day life for narcoleptic patients.
It involves daytime sleep attacks: overwhelming, utterly irresistible urges to sleep at times when you want to be awake, such as working at your desk, driving, or eating a meal with family or friends.

The second symptom of narcolepsy is sleep paralysis: the frightening loss of ability to talk or move when waking up from sleep. In essence, you become temporarily locked in your body
Around one in four healthy individuals will experience sleep paralysis, which is to say that it is as common as hiccups.

The third and most astonishing core symptom of narcolepsy is called cataplexy. e word comes from the Greek kata, meaning down, and plexis, meaning a stroke or seizure—that is, a falling-down seizure. However, a cataplectic attack is not a seizure at all, but rather a sudden loss of muscle control. This can range from slight weakness wherein the head droops, the face sags, the jaw drops, and speech becomes slurred to a buckling of knees or a sudden and immediate loss of all muscle tone, resulting in total collapse on the spot.

Put on blue light-blocking glasses:
Studies have shown that using electronic devices enriched with blue LED light, such as iPads, before bedtime can suppress melatonin release by over 50%. This delayed the rise of melatonin and disrupted the natural onset of sleep. Individuals experienced changes in sleep quantity and quality, including significant reductions in REM sleep, increased sleepiness during the day, and delayed melatonin levels even after discontinuing device use.

Given the omnipresence of artificial evening light, solutions for limiting exposure are challenging. Creating dimly lit environments in the evening, avoiding powerful overhead lights, using mood lighting, wearing yellow-tinted glasses, maintaining complete darkness with blackout curtains, and using software to reduce blue LED light emission on electronic devices are some strategies to mitigate the impact on sleep. The societal and public health implications of widespread exposure to artificial evening light are significant, especially among young children who frequently use electronic devices.

Software I use:

f.lux
justgetflux.com

f.lux

Software to warm up your computer display at night, to match your indoor lighting.
justgetflux.com justgetflux.com

Blue light-blocking glasses I use:

View attachment 2724565

(If it's already 19 o'clock (7 pm) put your phone on airplane mode. You're not going to look at any screen from now on nor hear any music.)
Next, go to the bathroom and ideally take a hot bath - if you don't have one or the time take a hot shower and end off with a cold phase.
Trust me, if you do a bath, do not put on the light in the bath room. Light up a candle as you know it from movies, this combination will make you fucking sleepy and relaxed. Trust me, this is fucking important.
  • Experiment with brief exposure to cold, like a cool shower before bedtime, as it may impact the production of growth hormones.

The thermal environment, including ambient room temperature, bedding, and nightclothes, significantly influences the ease of falling asleep and sleep quality. Modern sleeping practices, characterized by controlled indoor temperatures, differ sharply from those of pre-industrial cultures and animals. To initiate sleep, your core temperature needs to decrease by 2 to 3 degrees Fahrenheit, or about 1 degree Celsius, making it easier to fall asleep in a colder room.

Thermosensitive cells in the hypothalamus detect the decrease in core temperature and signal the suprachiasmatic nucleus to initiate the release of melatonin, facilitating the timed onset of sleep. The skin's surface, especially the hands, feet, and head, actively participates in controlling core body temperature by radiating heat before sleep onset.

The coupling of sleep and body cooling is evolutionarily linked to the natural daily temperature fluctuations. While pre-industrial cultures adapt to ambient temperature changes, modern lifestyles with climate-controlled homes and constant thermal conditions in bedrooms disrupt this relationship.

An ideal bedroom temperature for most people is around 65 degrees Fahrenheit (18.3°C), assuming standard bedding and clothing. Lower temperatures can be harmful, and higher temperatures, often set by individuals, may contribute to lower sleep quantity and quality. Sleep clinicians often advise lowering the thermostat by 3 to 5 degrees for insomnia patients.

Studies have demonstrated the influence of temperature on sleep, with experiments such as selectively warming hands and feet leading to faster sleep onset. In a more complex experiment involving a thermal sleeping suit, participants, including older adults and insomniacs, experienced faster sleep onset, increased time spent in stable sleep, and improved sleep quality.

Temperature manipulation, such as taking a hot bath before bedtime, can also aid sleep. While the hot bath may give the impression of warmth, it actually induces blood flow to the skin's surface, facilitating heat dissipation and causing a drop in core body temperature. Hot baths can result in quicker sleep onset and increased deep NREM sleep in healthy adults.

In summary, paying attention to the nighttime thermal environment, including room temperature and personal habits, can significantly impact the ease of falling asleep and the overall quality of sleep.


We're coming closer to the time when you actually lying in bed, but for now, we have to first put off all devices.
No EMF Exposure While Sleeping.
This includes putting off the router.

The perfect room for sleep:
  • dark room:
    • Dark curtains
    • Roof window rollow
    • Turn off the power to the TV, radio, alarm clock, etc
    • Turn off the lights in the hallway
    • If you are poor just buy a sleeping mask for like 10$ for life
  • quiet room:
    • invest in reusable ear plugs from Amazon like 10$ for life
  • optimal bed:
    • keep your bed linen clean
    • invest in a temperature-regulating mattress
    • invest in a weighted blanket
      • close to 10% of your total body weight for better sleep: study
    • invest in a high-quality pillow with:
      • maybe a silk pillowcase
      • Ultra pain relief cooling pad
      • maybe use a spray for the pillow like that;

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@garoupilled_ :"
3) The correct sleeping position

● Overall, the best sleeping position to be in is by your side, more specifically on the left side. This is due to a series of advantages this position renders to the body during nighttime, such as improved glymphatic system cleansing (brain metabolical waste by neuron activity byproduct removal), enhanced stomachal and pancreatic function, better lymphatic drainage, slower resting heart rate and blood flow, and most importantly, reduced gravity of sleep apnea and airway obstruction.

● The only two main downsides of sleeping by your side are hip and spine misalignment, which can be solved by positioning a small pillow (or your own arm) supporting your neck and a body pillow between your legs to create hip balance. Other than that, the friction and pressure of your face onto the pillow may cause wrinkles and age your skin a bit faster than usual in the long run. Albeit there isn't really an effective way to counter this of which I personally know rather than getting a pillow with a soft surface.

● Interestingly enough, we can also confirm this is the most natural and correct sleep position by observing other primates"

He's right, but it would be better to sleep at the back for facial symmetry the spine, and spine decompression.


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Other sleep positions for height growth:
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Personally, I do a stretching routine before sleeping.

Hanging is also beneficial:
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(yes this is me)
We come nearer to the phase where we lay in bed..
Now to supplementation:
L-Arginine: L-Arginine has been shown to increase growth hormone levels in a handful of studies.In one study the researchers gave their subjects a mixture of L-arginine and L-leucine, surprisingly their growth hormone levels increased by 700%

Melatonin: Melatonin is a hormone in the brain that is called the “sleep hormone” or “night hormone”, as it improves sleep quality drastically.Recently one study found out that melatonin supplementation before bedtime increased growth hormone levels by 157%.One way to naturally increase your melatonin production during the night is to sleep in a completely dark room. By this I mean completely dark, as it has been studied that even a single led light in a microwave oven or similar is able to interfere with the pineal glands ability to produce melatonin throughout the night

- L-Leucine: L-Leucine was very effective in a study where the researchers combined it with L-Arginine, with a huge 700% increase in growth hormone levels those two amino acids might be the best growth hormone boosters discovered so far.Also it has been shown in dozens of studies, that L-Leucine improve bone growth, protein synthesis, helps with weight loss, and helps to build lean muscle mass, all of which are very clear signs of increased HGH levels

L-Ornithine: Japanese researchers found out that 8 grams of L-Ornithine before sleep, consumed by a man who weights 80 kilograms, will lead to a 300% increase in HGH production.Polish researchers also took a study where the researchers gave their subjects 10 grams of L-Ornithine before a weight lifting session. The results were of significant growth hormone increase in all of their subjects

GABA: GaBA or Gamma-Butyric acid, is a neurotransmitter that’s found primarily in the human brain. The human body derives GaBa from glutamine.GaBa has been shown in studies to increase growth hormone levels. The increase is always quite significant, as the subjects HGH levels quadrupled.

Mucuna Pruriens: This is one hell of an amazing testosterone and dopamine booster, however recent studies show that this testosterone booster is also a potential growth hormone booster. Mucuna pruriens boost growth hormone levels because it contains high levels of L-Dopa, a precursor of dopamine which has been scientifically proven to help your pituitary gland release more human growth hormone

Water: Surprised too see water on this list? – Well it’s one of the most important ones. Although technically it isn’t a food, but it really can increase Human Growth Hormone levels naturally, along with other hormones like testosterone. When you’re drinking a lot of water, you’re constantly hydrated which helps your hormonal system to operate at it’s peak 24/7.To maximize the anabolic effect of natural growth hormone, you should also boost your testosterone levels naturally. As you can see by all this, Human Growth Hormone levels are quite easy to manipulate, so if you ever were thinking about going in for a HGH treatment to receive injections.
Also do this.

Other relaxing supplements:
  • L-Theanine: Take 100mg before bed.
  • Magnesium Glycinate: makes your dreams wild and vivid; increases your sleep time and sleep quality. Probably the most impactful supplement from this stack. Take 400mg before bed.
Also drink raw milk and a raw egg with those supplements.

Dosage for melatonin: 0,5 - 1 mg

sleep pills (doesnt apply for metioned sleep pills like GABA or melatonin):
  1. Memory Effects:
    • Natural deep sleep helps strengthen connections between synapses, crucial for memory consolidation.
    • Animal studies revealed that Ambien-induced sleep weakened brain-cell connections formed during learning by 50%, acting as a memory eraser rather than enhancer.
    • If similar findings emerge in humans, users of sleeping pills might experience reduced memory benefits from sleep.
  2. Health Risks and Mortality:
    • Dr. Daniel Kripke's research at the University of California, San Diego, found that individuals using prescription sleep medications are significantly more likely to die and develop cancer than non-users.
    • The mortality risk associated with sleeping pill use scaled with the frequency of use.
    • In a well-controlled comparison, individuals taking sleeping pills were 4.6 times more likely to die over a two-and-a-half-year period than non-users.
    • Heavy users (more than 132 pills per year) were 5.3 times more likely to die.
    • Even occasional users (just eighteen pills per year) were 3.6 times more likely to die.
  3. Causes of Mortality:
    • Higher rates of infection were observed in individuals taking sleeping pills, potentially due to a lack of the immune system benefits seen in natural sleep.
    • Increased risk of fatal car accidents was linked to non-restorative sleep induced by sleeping pills.
    • Higher rates of falls at night, particularly in the elderly, were another factor contributing to mortality.
    • Additional adverse associations included higher rates of heart disease and stroke.
  4. Cancer Risk:
    • Individuals taking sleeping pills were 30 to 40 percent more likely to develop cancer within a two-and-a-half-year period compared to non-users.
    • Older sleeping medications had a stronger association, with mild to moderate doses linked to over a 60 percent increased cancer risk.
  5. Conclusions:
    • The passage questions whether sleeping pills cause death and cancer, emphasizing the need for dedicated clinical trials to provide definitive answers.
    • The author suggests that drug companies should be more transparent about the risks associated with sleeping pill use.
    • The overall conclusion is that no study to date has shown that sleeping pills save lives, and there is a need for more transparent medical education for patients considering these medications.
So before going to bed you also need to put on your sleep tracker!
I looked a bit into sleep trackers and I must say the best one is from Fitbit.
Just buy a FitBit watch for like 70$ and your able to see everything, your sleep phases, temperature and stuff.
Buy one it will help you, also this is the way how you will awake in future. Through a gentle vibration, you'll wake up without heart risks.
It's the best way to wake up.

Other way would be having a light that goes on at a specific time, but idk if you would really wake up from that. Also, the advantage of the watch is that its able to awaking you in an optimal sleep phase. This is huge and if you don't give 70$ for such an advantage you're actually dumb and I dont know why you still read this guide.

Fitbit inspire 3 what I use.


Keep your hands and feet warm. Scientific studies have shown that warm hands and feet will help induce REM (rapid eye movement) deep sleep. Cold hands and feet will keep you from deep sleep.


Now meditate. Yes meditate. Please meditate.
It will make you so fucking calm in combination with everything I listed so far, you'll sleep like a baby actually.
Practice total relaxation and deep breathing for a few minutes before you go to bed.


Snoring is very unhealthy in many different ways. You breathe through your mouth and as a blackpilled gay you should know that this is death.
You may don't know it, but you're probably doing it.

You would know it, if you had already bought that sleep tracker I talked about. But you haven't, so go buy that tracker and be sure to buy mouth tape with it.

View attachment 2724791

Also for optimal air intake, wear those as you sleep.
Nasal strips work by physically widening the nasal passages and improving airflow. They can be used in order to help with sleep apnea, snoring, congestion and exercise, but are also a great sleep quality improver in general since your oxygenation levels will improve, making you wake up feeling better.

View attachment 2724795

Also don't forget to open your window and let air come in.


If you still lay in bed and you cant sleep:
  1. Don't lie in bed awake: If unable to sleep after twenty minutes or feeling anxious, engage in a relaxing activity until sleepiness returns. Worrying about sleep can hinder the ability to fall asleep.


If you wake up in the middle of the night, stay calm.
If you have to piss, have a glass or a bucket next to you, so you can piss in it without standing up.
You can clean it the next day, dont worry - it doesn't stink. Not even a bit, in the form of a glass or a bucket you could let it stand for days without smelling it a bit.

90% of the cell division (with special relation to bodily restoration) occurs during sleep.
After 5 hours, red blood cells start eating each other because there's no circulating protein.
Have 1 or 2 eggs and/or half a cup of milk when waking up in the middle of the night.
Understand the Importance of Sleep for Height Growth:

  • Quality sleep is crucial for maximizing natural height potential during puberty.
  • Consistent and adequate sleep promotes the secretion of growth hormone, essential for growth and development.
  • Lack of sleep or poor sleep quality will negatively impact growth hormone production and overall height potential.
  • Prioritize a healthy sleep routine to ensure proper growth during puberty.
Note:
Dreaming was not discussed in this guide, but I plan to elaborate on it in a future post.

Read my other posts:

How I depend my voice from 114hz to 95hz, bass, vocal fry 1% in under 1 week day​

Discussing new height growth techniques​

Click to expand...
I love you bro.
 
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great thread but going to bed at 7:30 is crazy. Why cant I achieve the same results by doing all of this at 11:00 pm instead?
 
no way i´m going to sleep at 7.30pm :lul: :lul:
 
good thread greycel boyo
 
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aestheticsrespecter said:
great thread but going to bed at 7:30 is crazy. Why cant I achieve the same results by doing all of this at 11:00 pm instead?
Click to expand...
The sleep before midnight is the most important, I know 7:30 is very early but its best. Try to aim for 10pm at least
 
LooksThinker said:
Warum ist frühes Aufstehen schlecht? Als würde ich um 21 Uhr schlafen gehen und um 7 Uhr aufwachen
Click to expand...
when did I said that waking up early is bad?
 
Last edited:
LooksThinker said:
i meant late
Click to expand...
Its only bad if you want to climb the social letter and become someone
If you don't care just continue sleeping but ig you arent tired if you have slept 9 hours+ already right
 
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tempelcat4 said:
Its only bad if you want to climb the social letter and become someone
If you don't care just continue sleeping but ig you arent tired if you have slept 9 hours+ already right
Click to expand...
is 8hours too little because i usually sleep that amount?
 
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awesome thread love you
 
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tempelcat4 said:
For my whole puberty life, I couldn't sleep. I could not sleep.
It was not until recently that I discovered the fact that sleeping without any gaps is normal.
For me that was never the case, waking up in the middle of the night was a certainty.
Closing my eyes late after midnight was the usual pattern.
Staring at 6 am in the mirror with 4-7 hours of sleep, hoping for something to change.

(all close plate)
Dads height: 6'2 / 187cm
Mom height: 5'5 / 165cm
Sister height: 5'65 / 167cm
Brother 1: 6'3.5 / 192cm
Brother 2: 5'9 / 176cm
cousin 1: 6'2 / 190cm


(open plate both 16 yr and 9 months)
me: 5'9 / 176cm
cousin 2: 6'7 / 201cm

---

Me and my Brother 2 have one thing in common, that no one other has in the family.
Sleep problems, huge sleep problems.
So my tip for you is, if you have sleep problems, read this guide. Research yourself and see a doctor. Sleep is the most important thing for height growth.

I don't know whether this causes the height difference, but it stands to reason that it has something to do with it.
If you see anything in the info I provided here, or have idea for the reason please pm me or write it as a comment here.
I pray to god that I will ascend, pm me if you know about stacks.


Throughout my research, one thing stands out, a piece of advice that is reflected somehow again and again:
Early to bed, early to rise - That's the secret source.

if you are anything like me, you may notice: "This is the complete opposite of my sleep schedule".


Human sleep follows a cyclical pattern known as sleep architecture. A sleep cycle typically repeats every 90 to 110 minutes and consists of various sleep phases. Here is my detailed sleep schedule, which is optimal.
(I know, every human displays an unyielding twenty-four-hourpattern, the respective peak and trough points are strikingly different from one individual to the next, but you should adapt this one, it's optimal if you want to ascend in this world)

Time: 7:30 PM

  • Phase 1: Wakefulness (Before Falling Asleep)
    • Physical activity and alertness decrease.
    • The body begins to prepare for sleep.
    • The mind fluctuates between wakefulness and mild drowsiness.
Time: 8:00 PM

  • Phase 2: Light Sleep (NREM 1 and 2)
    • Transition from wakefulness to sleep begins.
    • Muscle activity continues to decrease.
    • Heart rate and breathing slow down.
    • The body becomes less responsive to external stimuli.
Time: 9:00 PM

  • Phase 3: Deep Sleep (NREM 3 and 4)
    • The body enters the Slow-Wave phase or deep sleep.
    • Muscles are relaxed, and energy is utilized for physical recovery and hormone release.
    • Growth hormone is increasingly released during this phase.
    • It is difficult to be awakened from this phase.
Time: 11:00 PM

  • Phase 4: Light Sleep and REM Sleep
    • The body returns to lighter sleep.
    • First REM sleep (Rapid Eye Movement) begins, characterized by rapid eye movements and intense dreams.
    • Heart rate and breathing become irregular.
Time: 2:00 AM

  • Phases 2 to 4 Repeat
    • The sleep cycle repeats multiple times during the night.
    • The time spent in different phases may vary.
Time: 5:30 AM

  • Last REM Sleep and Light Sleep
    • The last REM sleep occurs.
    • The body begins to prepare for waking up.
    • Muscles gradually become more active.
Time: 6:00 AM

  • Waking Up
    • The sleep cycle is complete.
    • The body returns to a wakeful state.
    • It is ideal to wake up during light sleep or just before waking up to feel refreshed.
View attachment 2720168
I am not gonna lie, I didn't really think about the structure of this guide.
Keep in mind that this is what I do.
Note: I tried to put the science smaller, but to understand everything you should read it too, there is also important info in.


Imagine yourself standing up at 6 am - the day has started and actually the foundation for sleep in exactly 13.5 hours is laid.


Sleep-enforced awakening: With the emergence of large factories, ensuring a synchronized arrival of a large workforce became crucial. The factory whistle served as an early form of an alarm clock, signaling the start of the work shift and disrupting natural sleep patterns. This invasive method of waking up, especially with the introduction of the modern-day alarm clock and the snooze button, has adverse effects on the body.
When rudely awakened by an alarm, individuals experience a spike in blood pressure and a shock acceleration in heart rate due to the fight-or-flight response. The snooze button compounds this cardiovascular assault by repeatedly inflicting it within a short span of time. Consistently waking up at the same time every day, including weekends, is recommended for maintaining a stable sleep schedule. While this often involves the use of an alarm clock, it's advised to eliminate the snooze function to avoid the repeated shock to the heart.

I will talk about how I wake up later when we come near the end.


Sleep pressure:
Even without any absence of external light from the sun, your endogenous circadian rhythm ticks.
With your first steps, your sleep pressure will rise. At this very moment, a chemical called adenosine is building up in your brain. It will continue to increase in concentration with every waking minute that elapses. The longer you are awake, the more adenosine will accumulate. Think of adenosine as a chemical barometer that continuously registers the amount of elapsed time since you woke up this morning.
  • Your body isn't the slave of the sun and has its own endogenous circadian rhythm, short said: Having an optimal sleep rhythm would be possible even in a world without light or better said, in a dark room.


Circadian rhythm:
The first thing you do after waking up, you'll go to the window of your room, open it, and simply look at the sun - even if it is hidden behind clouds, looking at the sky would be sufficient. Take a few deep breaths and get on with your life, you're back in fucking reality.

I'll include how to WAKE up mentally after waking up and the first thing for that is standing up instantly after waking up.
Please try it out one time. You'll come to consciousness and instantly, without thinking of any thought, with fast movement jump out of your bed.
Trust me, as faster you do this thing, as more strength you put in this jump, the better the coming day will be for you.
  • The circadian rhythm is a natural, internal biological clock that regulates various physiological and behavioral processes in a roughly 24-hour cycle. It is influenced by external cues, primarily light and darkness, and helps synchronize an organism's activities with the day-night cycle. Key components of the circadian rhythm include the sleep-wake cycle, hormone production, body temperature, and other bodily functions.
  • Regulating circadian rhythms: Morning sunlight contains higher levels of blue light, which reduces the production of the sleep hormone melatonin. This helps regulate circadian rhythms and prepare the body for wakefulness.
  • Blue light in your eyes = it must be day -> Serotonin (opposite of melatonin) will rise and you'll wake up more and more.
  • No blue light in your eyes = night or sunset -> Melatonin (opposite of serotonin) will rise and you'll get sleepy more and more.
  • Think of Melatonin as a hormone that just says "ITS DARK" to the brain. Melatonin has little influence on the generation of sleep itself: a mistaken assumption that many people hold. To make clear this distinction, think of sleep as the Olympic 100-meter race. Melatonin is the voice of the timing official who says “Runners, on your mark,” and then fires the starting pistol that triggers the race. That timing official (melatonin) governs when the race (sleep )begins but does not participate in the race. In this analogy, the sprinters themselves are other brain regions and processes that actively generate sleep. Melatonin corrals these sleep-generating regions of the brain to the starting line of bedtime. Melatonin simply provides the official instruction to commence the event of sleep but does not participate in the sleep race itself.
Section 1: Circadian rhythm and adenosine signaling

The two governing forces that regulate sleep—the circadian rhythm and adenosine—operate independently. They are not coupled but generally aligned. The circadian rhythm, depicted as a sine wave in Figure 4, peaks in activating energy by early afternoon. It acts like a distant marching band gradually approaching, building alertness.

View attachment 2720096

Section 2: Factors affecting sleep and wakefulness

Figure 4 illustrates the interplay of the circadian rhythm (Process-C) and adenosine (Process-S) in regulating sleep and wakefulness. In the morning, low adenosine levels, coupled with the rising circadian rhythm, create a strong sense of wakefulness. The distance between the two lines reflects the desire to sleep; a small distance indicates a weak sleep drive.

View attachment 2720097

Section 3: The urge to wake and sleep

As the day progresses, adenosine levels increase. By evening (illustrated in Figure 6), high adenosine concentration, coupled with a descending circadian rhythm, creates a strong desire for sleep. During sleep, the brain removes accumulated adenosine, lightening the sleep pressure. The meeting of reduced adenosine and rising circadian rhythm signals waking up, completing a full night of rest for another day of wakefulness.

View attachment 2720098


I guess most of you would now go to the kitchen to drink a coffee.
Stop drinking coffee, you won't even need it after reading this guide.
And if you would sleep sufficiently, you wouldn't even need it in the first place.
  • be aware that de-caffeinated does not mean non-caffeinated. One cup of decaf usually contains 15 to 30 percent of the dose of a regular cup of coffee, which is far from caffeine-free.
First, after waking up in the morning, could you fall back asleep at ten or eleven a.m.? If the answer is “yes,” you are likely not getting sufficient sleep quantity and/or quality. Second, can you function optimally without caffeine before noon? If the answer is “no,” then you are most likely self-medicating your state of chronic sleep deprivation. Both of these signs you should take seriously and seek to address sleep deficiency.

If you didn’t set an alarm clock, would you sleep past that time? (If so, you need more sleep than you are giving yourself.) Do you find yourself at your computer screen reading and then rereading (and perhaps rereading again)the same sentence? (This is often a sign of a fatigued, under-slept brain.) Do you sometimes forget what color the last few traffic lights were while driving? (Simple distraction is often the cause, but a lack of sleep is very much another culprit.)

View attachment 2720129
(source: D. J.Buysse, “Sleep Health: Can we define it? Does it matter?” SLEEP 37, no. 1 [2014]: 9–17)
Caffeine works by successfully battling with adenosine for the privilege of latching on to adenosine welcome sites—or receptors—in the brain. Once caffeine occupies these receptors, however, it does not stimulate them like adenosine, making you sleepy. Rather, caffeine blocks and effectively activates the receptors, acting as a masking agent. It’s the equivalent of sticking your fingers in your ears to shut out a sound. By hijacking and occupying these receptors, caffeine blocks the sleepiness signal normally communicated to the brain by adenosine. The upshot: caffeine tricks you into feeling alert and awake, despite the high levels of adenosine that would otherwise seduce you into sleep.

Levels of circulating caffeine peak approximately thirty minutes after oral administration. What is problematic, though, is the persistence of caffeine in your system. In pharmacology, we use the term “half-life” when discussing a drug’s efficacy. This simply refers to the length of time it takes for the body to remove 50 percent of a drug’s concentration. Caffeine has an average half-life of five to seven hours.

To impress upon you the effects of caffeine, here is research conducted in the 1980s by NASA. Their scientists exposed spiders to different drugs and then observed the webs that they constructed. Those drugs included LSD, speed (amphetamine), marijuana, and caffeine.. The researchers noted how strikingly incapable the spiders were in constructing anything resembling a normal or logical web that would be of any functional use when given caffeine, even relative to other potent drugs tested.

View attachment 2720067

It is worth pointing out that caffeine is a stimulant drug. Caffeine is also the only addictive substance that we readily give to our children and teens.

Studies on juvenile rats and cats deprived of deep sleep demonstrate that it is essential for the maturational refinement of brain connectivity. Caffeine administration disrupts deep NREM sleep in juvenile rats, delaying brain maturation and self-motivated learning measures.

Instead, drink water. This will wake you even better.
This helps hydrate your body and activate your metabolism

Next, I recommend doing a few pushups to wake up more.
After that, you can get a medium to cold shower to stimulate circulation.

To wake up the best try to manipulate yourself into feeling fucking energic, just jump and fake smile. Spin around as you jump as if you were the happiest person in the world on the way to the shower, maybe even sing or shit.


So now I skip a bit in the day and it's now approximately 15 o'clock or 3 pm.

This is the last time where you are allowed to take a nap.
If you take a nap, do it before 3 pm and also only 30-40 minutes.



Exercise and Sleep Relationship:

Exercise and sleep have a bidirectional relationship.
Scientific studies suggest that physical activity can increase total sleep time, especially deep non-rapid eye movement (NREM) sleep.
Longer-term studies indicate improvements in subjective sleep quality, total sleep time, time to fall asleep, and waking up frequency.
Exercise and Sleep Day-to-Day Relationship:

There isn't a consistent day-to-day relationship between exercise and subsequent sleep.
Sleep quality might influence the intensity and duration of exercise on the following day.
Caution Regarding Exercise Timing:

Exercising right before bed is discouraged as it can keep body temperature elevated, making it challenging to initiate sleep.

To have good sleep I encourage you to work hard the whole day. Sport is very good for your sleep.
So you don't have to work the whole day in the garden, but doing a sport or going to the gym (which I strongly don't recommend for height growth) will be beneficial for good sleep.
1. basketball
2. swimming
3. football

Dont:
gym
extreme shit that would damage anything - for example Marathon runner


Also, you shouldn't drink alcohol, consume nicotine or pretty much any other kind of similar drug.
Alcohol is often misunderstood as a sleep aid, with individuals believing it helps them fall asleep more easily or enjoy sounder sleep throughout the night. However, alcohol is a sedative that binds to receptors in the brain, preventing neurons from firing electrical impulses. While moderate doses may make individuals more sociable initially by sedating the prefrontal cortex, it eventually sedates other parts of the brain, inducing a stupefied state, more akin to anesthesia than natural sleep.
One of the major drawbacks of using alcohol as a sleep aid is that it fragments sleep, causing brief awakenings throughout the night. These interruptions, though often unnoticed by the sleeper, result in non-continuous and non-restorative sleep. Additionally, alcohol is a potent suppressor of REM sleep, blocking the brain's ability to generate this crucial phase. This REM sleep suppression is particularly evident in alcoholics, leading to a phenomenon known as "delirium tremens," where the pent-up REM sleep pressure erupts into waking consciousness, causing hallucinations, delusions, and disorientation.


Even moderate alcohol consumption in the afternoon or evening can disrupt REM sleep, and the effects go beyond a simple hangover. Studies have shown that alcohol interferes with memory consolidation during sleep. In an experiment with college students, those who consumed alcohol before bedtime, either on the first or third night after learning new material, experienced significant memory deficits compared to those who slept naturally.

Despite two full nights of natural sleep, individuals who consumed alcohol on the third night still exhibited substantial memory loss. This indicates that the brain continues processing memories during subsequent nights, and alcohol disrupts this ongoing process. Even up to three nights after learning, alcohol consumption can impair memory consolidation, emphasizing the vulnerability of memories to sleep disruption.

Given these findings, the recommendation regarding sleep and alcohol is to abstain, as alcohol's harmful effects on sleep are well-established. While many people enjoy a glass of wine or a drink with dinner, the evidence supports the idea that nightly alcohol consumption can disrupt sleep significantly. The advice, though it may sound puritanical, is to consider abstinence to preserve the quality and integrity of your sleep.


Now this should also be the time when you are out getting sunlight. Get at least 30 minutes of sunlight.
  1. Manage sunlight exposure: Spend time in natural sunlight during the day, especially in the morning (already spoke about this in the beginning). If experiencing difficulty falling asleep, get morning sunlight exposure and reduce light exposure before bedtime.


The next thing comes a bit random but we're now in the period of time where you are allowed to eat.
I saw a thread talking about the effects of intermittent fasting and hgh production in the night but I did not save it, else I would link it but it wasn't that good anyway.
So from now on you eat in this time window: 6 o'clock (6 am) - 17 o'clock (5 pm). The latest time to eat should be 18 o'clock (6 pm).
So basically you don't eat in night and approximately 2 hours before going to bed.
Keep in mind that this only goes for big dishes and drinking milk or even swallowing a raw egg is ok.
The secret yolk - Swallowing one to two raw yolks before going to sleep will increase testosterone production over the night. Eggs do contain nutrients like cholesterol, vitamins, minerals, and proteins that are important precursors and building blocks for testosterone synthesis in the body. Cholesterol in particular is needed to produce all steroid hormones. Some studies have found modest increases in testosterone levels after egg consumption. Eggs as part of a nutritious whole foods diet support optimal hormonal and physiological function, but they aren't a magic bullet by themselves.

Also boost serotonin which is good for melatonin production
But those are also the only things that are ok. We want to have stable blood sugar levels for optimal hgh production while sleeping, so do not eat any sweets or big dishes etc.

@garoupilled_ : "Have your last meal and drink 3 to 2 hours before bed - by eating and drinking right before bedtime, you increase metabolism and body temperature when it's supposed to shut down. To prevent this, concentrate your water intake and meals earlier in the day until the afternoon, to give yourself proper rest. This also reduces your chances of waking up in the middle of the night, leading to less sleep fragmentation."

----

"Severe caloric restriction and specific dietary patterns, such as high-carbohydrate, low-fat diets, may impact sleep duration and quality.
General Dietary Recommendations for Better Sleep:

While larger-scale studies haven't consistently associated specific food groups with sleep, avoiding going to bed overly full or hungry is advised.
Diets excessively biased toward carbohydrates, especially sugar, may affect sleep negatively."


So now time has passed and we're skipping to the sleep preparatory phase.
This phase should start at 18:00 (6 pm) - 18:30 (6:30 pm):

If you have one of them, see a doctor.
Being sleep-deprived is not insomnia. In the field of medicine, sleep deprivation is considered as (i) having the adequate ability to sleep; yet (ii)giving oneself an inadequate opportunity to sleep—that is, sleep-deprived individuals can sleep if only they would take the appropriate time to do so. Insomnia is the opposite: (i) suffering from an inadequate ability to generate sleep, despite (ii) allowing oneself the adequate opportunity to get sleep. People suffering from insomnia therefore cannot produce sufficient quantity/quality, even though they give themselves enough time to do so(seven to nine hours).

Before moving on, it is worth noting the condition of sleep-state misperception, also known as paradoxical insomnia. Here, patients will report having slept poorly throughout the night or even not sleeping at all. However, when these individuals have their sleep monitored objectively using electrodes or other accurate sleep-monitoring devices, there is a mismatch. The sleep recordings indicate that the patient has slept far better than they believe, and sometimes indicate that a full and healthy night of sleep occurred. Patients suffering from paradoxical insomnia therefore have an illusion, or misperception, of poor sleep that is not poor.

true insomnia, there are several different subtypes, in the same way that there are numerous different forms of cancer, for example. One distinction separates insomnia into two kinds. The first is sleep onset insomnia, which is difficulty falling asleep. The second is sleep maintenance insomnia, or difficulty staying asleep.

difficulty falling asleep, waking up in the middle of the night, waking up too early in the morning, difficulty falling back to sleep after waking up, and feeling unrefreshed throughout the waking day. If any of the characteristics of insomnia feel familiar to you and have been present for several months, I suggest you consider seeking out a sleep medicine doctor. I emphasize a sleep medicine doctor and not necessarily your GP, since GPs—superb as they often are—have surprisingly minimal sleep training during the entirety of medical and residency

The two most common triggers of chronic insomnia are psychological: (1) emotional concerns, or worry, and (2) emotional distress, or anxiety

There is no worse time to consciously do this. Little wonder that sleep becomes nearly impossible to initiate or maintain when the spinning cogs of our emotional minds start churning, anxiously worrying about things we did today, things that we forgot to do, things that we must face in the coming days, and even those far in the future.

Since psychological distress is a principal instigator of insomnia, researchers have focused on examining the biological causes that underlie emotional turmoil. One common culprit has become clear: an overactive sympathetic nervous system, which, as we have discussed in previous chapters, is the body’s aggravating fight-or-flight mechanism. The sympathetic nervous system switches on in response to threat and acute stress that, in our evolutionary past, was required to mobilize a legitimate fight-or-flight response. The physiological consequences are increased heart rate, blood flow, metabolic rate, the release of stress-negotiating chemicals such as cortisol, and increased brain activation, all of which are beneficial in the acute moment of true threat or danger. However, the fight-or-flight response is not meant to be left in the “on” position for any prolonged period. As we have already touched upon in earlier chapters, chronic activation of the flight-or-flight nervous system causes myriad health problems, one of which is now recognized to be insomnia.

Based on the results of brain-imaging studies, an analogous problem is occurring in insomnia patients. Recursive loops of emotional programs, together with retrospective and prospective memory loops, keep playing in the mind, preventing the brain from shutting down and switching into sleep mode.

Patients with insomnia have a lower quality of sleep, reflected in shallower, less powerful electrical brainwaves during deep NREM. They also have more fragmented REM sleep, peppered by brief awakenings that they are not always aware of, yet still cause a degraded quality of dream sleep. All of this means that insomnia patients wake up not feeling refreshed. Consequentially, patients are unable to function well during the day, cognitively and/or emotionally. In this way, insomnia is a 24/7 disorder: as much a disorder of the day as of the night.
Medically, narcolepsy is considered to be a neurological disorder, meaning that its origins are within the central nervous system, specifically the brain.e condition usually emerges between ages ten and twenty years. There is some genetic basis to narcolepsy, but it is not inherited. Instead, the genetic cause appears to be a mutation, so the disorder is not passed from parent to child. However, gene mutations, at least as we currently understand them in the context of this disorder, do not explain all incidences of narcolepsy. Other triggers remain to be identified. Narcolepsy is also not unique to humans, with numerous other mammals expressing the disorder. There are at least three core symptoms that make up the disorder: (1)excessive daytime sleepiness, (2) sleep paralysis, and (3) cataplexy.The first symptom of excessive daytime sleepiness is often the most disruptive and problematic to the quality of day-to-day life for narcoleptic patients.
It involves daytime sleep attacks: overwhelming, utterly irresistible urges to sleep at times when you want to be awake, such as working at your desk, driving, or eating a meal with family or friends.

The second symptom of narcolepsy is sleep paralysis: the frightening loss of ability to talk or move when waking up from sleep. In essence, you become temporarily locked in your body
Around one in four healthy individuals will experience sleep paralysis, which is to say that it is as common as hiccups.

The third and most astonishing core symptom of narcolepsy is called cataplexy. e word comes from the Greek kata, meaning down, and plexis, meaning a stroke or seizure—that is, a falling-down seizure. However, a cataplectic attack is not a seizure at all, but rather a sudden loss of muscle control. This can range from slight weakness wherein the head droops, the face sags, the jaw drops, and speech becomes slurred to a buckling of knees or a sudden and immediate loss of all muscle tone, resulting in total collapse on the spot.

Put on blue light-blocking glasses:
Studies have shown that using electronic devices enriched with blue LED light, such as iPads, before bedtime can suppress melatonin release by over 50%. This delayed the rise of melatonin and disrupted the natural onset of sleep. Individuals experienced changes in sleep quantity and quality, including significant reductions in REM sleep, increased sleepiness during the day, and delayed melatonin levels even after discontinuing device use.

Given the omnipresence of artificial evening light, solutions for limiting exposure are challenging. Creating dimly lit environments in the evening, avoiding powerful overhead lights, using mood lighting, wearing yellow-tinted glasses, maintaining complete darkness with blackout curtains, and using software to reduce blue LED light emission on electronic devices are some strategies to mitigate the impact on sleep. The societal and public health implications of widespread exposure to artificial evening light are significant, especially among young children who frequently use electronic devices.

Software I use:

f.lux
justgetflux.com

f.lux

Software to warm up your computer display at night, to match your indoor lighting.
justgetflux.com justgetflux.com

Blue light-blocking glasses I use:

View attachment 2724565

(If it's already 19 o'clock (7 pm) put your phone on airplane mode. You're not going to look at any screen from now on nor hear any music.)
Next, go to the bathroom and ideally take a hot bath - if you don't have one or the time take a hot shower and end off with a cold phase.
Trust me, if you do a bath, do not put on the light in the bath room. Light up a candle as you know it from movies, this combination will make you fucking sleepy and relaxed. Trust me, this is fucking important.
  • Experiment with brief exposure to cold, like a cool shower before bedtime, as it may impact the production of growth hormones.

The thermal environment, including ambient room temperature, bedding, and nightclothes, significantly influences the ease of falling asleep and sleep quality. Modern sleeping practices, characterized by controlled indoor temperatures, differ sharply from those of pre-industrial cultures and animals. To initiate sleep, your core temperature needs to decrease by 2 to 3 degrees Fahrenheit, or about 1 degree Celsius, making it easier to fall asleep in a colder room.

Thermosensitive cells in the hypothalamus detect the decrease in core temperature and signal the suprachiasmatic nucleus to initiate the release of melatonin, facilitating the timed onset of sleep. The skin's surface, especially the hands, feet, and head, actively participates in controlling core body temperature by radiating heat before sleep onset.

The coupling of sleep and body cooling is evolutionarily linked to the natural daily temperature fluctuations. While pre-industrial cultures adapt to ambient temperature changes, modern lifestyles with climate-controlled homes and constant thermal conditions in bedrooms disrupt this relationship.

An ideal bedroom temperature for most people is around 65 degrees Fahrenheit (18.3°C), assuming standard bedding and clothing. Lower temperatures can be harmful, and higher temperatures, often set by individuals, may contribute to lower sleep quantity and quality. Sleep clinicians often advise lowering the thermostat by 3 to 5 degrees for insomnia patients.

Studies have demonstrated the influence of temperature on sleep, with experiments such as selectively warming hands and feet leading to faster sleep onset. In a more complex experiment involving a thermal sleeping suit, participants, including older adults and insomniacs, experienced faster sleep onset, increased time spent in stable sleep, and improved sleep quality.

Temperature manipulation, such as taking a hot bath before bedtime, can also aid sleep. While the hot bath may give the impression of warmth, it actually induces blood flow to the skin's surface, facilitating heat dissipation and causing a drop in core body temperature. Hot baths can result in quicker sleep onset and increased deep NREM sleep in healthy adults.

In summary, paying attention to the nighttime thermal environment, including room temperature and personal habits, can significantly impact the ease of falling asleep and the overall quality of sleep.


We're coming closer to the time when you actually lying in bed, but for now, we have to first put off all devices.
No EMF Exposure While Sleeping.
This includes putting off the router.

The perfect room for sleep:
  • dark room:
    • Dark curtains
    • Roof window rollow
    • Turn off the power to the TV, radio, alarm clock, etc
    • Turn off the lights in the hallway
    • If you are poor just buy a sleeping mask for like 10$ for life
  • quiet room:
    • invest in reusable ear plugs from Amazon like 10$ for life
  • optimal bed:
    • keep your bed linen clean
    • invest in a temperature-regulating mattress
    • invest in a weighted blanket
      • close to 10% of your total body weight for better sleep: study
    • invest in a high-quality pillow with:
      • maybe a silk pillowcase
      • Ultra pain relief cooling pad
      • maybe use a spray for the pillow like that;

View attachment 2724815
View attachment 2724665View attachment 2724666
@garoupilled_ :"
3) The correct sleeping position

● Overall, the best sleeping position to be in is by your side, more specifically on the left side. This is due to a series of advantages this position renders to the body during nighttime, such as improved glymphatic system cleansing (brain metabolical waste by neuron activity byproduct removal), enhanced stomachal and pancreatic function, better lymphatic drainage, slower resting heart rate and blood flow, and most importantly, reduced gravity of sleep apnea and airway obstruction.

● The only two main downsides of sleeping by your side are hip and spine misalignment, which can be solved by positioning a small pillow (or your own arm) supporting your neck and a body pillow between your legs to create hip balance. Other than that, the friction and pressure of your face onto the pillow may cause wrinkles and age your skin a bit faster than usual in the long run. Albeit there isn't really an effective way to counter this of which I personally know rather than getting a pillow with a soft surface.

● Interestingly enough, we can also confirm this is the most natural and correct sleep position by observing other primates"

He's right, but it would be better to sleep at the back for facial symmetry the spine, and spine decompression.


View attachment 2724675
View attachment 2724720

Other sleep positions for height growth:
View attachment 2724733

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Personally, I do a stretching routine before sleeping.

Hanging is also beneficial:
View attachment 2724744
(yes this is me)
We come nearer to the phase where we lay in bed..
Now to supplementation:
L-Arginine: L-Arginine has been shown to increase growth hormone levels in a handful of studies.In one study the researchers gave their subjects a mixture of L-arginine and L-leucine, surprisingly their growth hormone levels increased by 700%

Melatonin: Melatonin is a hormone in the brain that is called the “sleep hormone” or “night hormone”, as it improves sleep quality drastically.Recently one study found out that melatonin supplementation before bedtime increased growth hormone levels by 157%.One way to naturally increase your melatonin production during the night is to sleep in a completely dark room. By this I mean completely dark, as it has been studied that even a single led light in a microwave oven or similar is able to interfere with the pineal glands ability to produce melatonin throughout the night

- L-Leucine: L-Leucine was very effective in a study where the researchers combined it with L-Arginine, with a huge 700% increase in growth hormone levels those two amino acids might be the best growth hormone boosters discovered so far.Also it has been shown in dozens of studies, that L-Leucine improve bone growth, protein synthesis, helps with weight loss, and helps to build lean muscle mass, all of which are very clear signs of increased HGH levels

L-Ornithine: Japanese researchers found out that 8 grams of L-Ornithine before sleep, consumed by a man who weights 80 kilograms, will lead to a 300% increase in HGH production.Polish researchers also took a study where the researchers gave their subjects 10 grams of L-Ornithine before a weight lifting session. The results were of significant growth hormone increase in all of their subjects

GABA: GaBA or Gamma-Butyric acid, is a neurotransmitter that’s found primarily in the human brain. The human body derives GaBa from glutamine.GaBa has been shown in studies to increase growth hormone levels. The increase is always quite significant, as the subjects HGH levels quadrupled.

Mucuna Pruriens: This is one hell of an amazing testosterone and dopamine booster, however recent studies show that this testosterone booster is also a potential growth hormone booster. Mucuna pruriens boost growth hormone levels because it contains high levels of L-Dopa, a precursor of dopamine which has been scientifically proven to help your pituitary gland release more human growth hormone

Water: Surprised too see water on this list? – Well it’s one of the most important ones. Although technically it isn’t a food, but it really can increase Human Growth Hormone levels naturally, along with other hormones like testosterone. When you’re drinking a lot of water, you’re constantly hydrated which helps your hormonal system to operate at it’s peak 24/7.To maximize the anabolic effect of natural growth hormone, you should also boost your testosterone levels naturally. As you can see by all this, Human Growth Hormone levels are quite easy to manipulate, so if you ever were thinking about going in for a HGH treatment to receive injections.
Also do this.

Other relaxing supplements:
  • L-Theanine: Take 100mg before bed.
  • Magnesium Glycinate: makes your dreams wild and vivid; increases your sleep time and sleep quality. Probably the most impactful supplement from this stack. Take 400mg before bed.
Also drink raw milk and a raw egg with those supplements.

Dosage for melatonin: 0,5 - 1 mg

sleep pills (doesnt apply for metioned sleep pills like GABA or melatonin):
  1. Memory Effects:
    • Natural deep sleep helps strengthen connections between synapses, crucial for memory consolidation.
    • Animal studies revealed that Ambien-induced sleep weakened brain-cell connections formed during learning by 50%, acting as a memory eraser rather than enhancer.
    • If similar findings emerge in humans, users of sleeping pills might experience reduced memory benefits from sleep.
  2. Health Risks and Mortality:
    • Dr. Daniel Kripke's research at the University of California, San Diego, found that individuals using prescription sleep medications are significantly more likely to die and develop cancer than non-users.
    • The mortality risk associated with sleeping pill use scaled with the frequency of use.
    • In a well-controlled comparison, individuals taking sleeping pills were 4.6 times more likely to die over a two-and-a-half-year period than non-users.
    • Heavy users (more than 132 pills per year) were 5.3 times more likely to die.
    • Even occasional users (just eighteen pills per year) were 3.6 times more likely to die.
  3. Causes of Mortality:
    • Higher rates of infection were observed in individuals taking sleeping pills, potentially due to a lack of the immune system benefits seen in natural sleep.
    • Increased risk of fatal car accidents was linked to non-restorative sleep induced by sleeping pills.
    • Higher rates of falls at night, particularly in the elderly, were another factor contributing to mortality.
    • Additional adverse associations included higher rates of heart disease and stroke.
  4. Cancer Risk:
    • Individuals taking sleeping pills were 30 to 40 percent more likely to develop cancer within a two-and-a-half-year period compared to non-users.
    • Older sleeping medications had a stronger association, with mild to moderate doses linked to over a 60 percent increased cancer risk.
  5. Conclusions:
    • The passage questions whether sleeping pills cause death and cancer, emphasizing the need for dedicated clinical trials to provide definitive answers.
    • The author suggests that drug companies should be more transparent about the risks associated with sleeping pill use.
    • The overall conclusion is that no study to date has shown that sleeping pills save lives, and there is a need for more transparent medical education for patients considering these medications.
So before going to bed you also need to put on your sleep tracker!
I looked a bit into sleep trackers and I must say the best one is from Fitbit.
Just buy a FitBit watch for like 70$ and your able to see everything, your sleep phases, temperature and stuff.
Buy one it will help you, also this is the way how you will awake in future. Through a gentle vibration, you'll wake up without heart risks.
It's the best way to wake up.

Other way would be having a light that goes on at a specific time, but idk if you would really wake up from that. Also, the advantage of the watch is that its able to awaking you in an optimal sleep phase. This is huge and if you don't give 70$ for such an advantage you're actually dumb and I dont know why you still read this guide.

Fitbit inspire 3 what I use.


Keep your hands and feet warm. Scientific studies have shown that warm hands and feet will help induce REM (rapid eye movement) deep sleep. Cold hands and feet will keep you from deep sleep.


Now meditate. Yes meditate. Please meditate.
It will make you so fucking calm in combination with everything I listed so far, you'll sleep like a baby actually.
Practice total relaxation and deep breathing for a few minutes before you go to bed.


Snoring is very unhealthy in many different ways. You breathe through your mouth and as a blackpilled gay you should know that this is death.
You may don't know it, but you're probably doing it.

You would know it, if you had already bought that sleep tracker I talked about. But you haven't, so go buy that tracker and be sure to buy mouth tape with it.

View attachment 2724791

Also for optimal air intake, wear those as you sleep.
Nasal strips work by physically widening the nasal passages and improving airflow. They can be used in order to help with sleep apnea, snoring, congestion and exercise, but are also a great sleep quality improver in general since your oxygenation levels will improve, making you wake up feeling better.

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Also don't forget to open your window and let air come in.


If you still lay in bed and you cant sleep:
  1. Don't lie in bed awake: If unable to sleep after twenty minutes or feeling anxious, engage in a relaxing activity until sleepiness returns. Worrying about sleep can hinder the ability to fall asleep.


If you wake up in the middle of the night, stay calm.
If you have to piss, have a glass or a bucket next to you, so you can piss in it without standing up.
You can clean it the next day, dont worry - it doesn't stink. Not even a bit, in the form of a glass or a bucket you could let it stand for days without smelling it a bit.

90% of the cell division (with special relation to bodily restoration) occurs during sleep.
After 5 hours, red blood cells start eating each other because there's no circulating protein.
Have 1 or 2 eggs and/or half a cup of milk when waking up in the middle of the night.
Understand the Importance of Sleep for Height Growth:

  • Quality sleep is crucial for maximizing natural height potential during puberty.
  • Consistent and adequate sleep promotes the secretion of growth hormone, essential for growth and development.
  • Lack of sleep or poor sleep quality will negatively impact growth hormone production and overall height potential.
  • Prioritize a healthy sleep routine to ensure proper growth during puberty.
Note:
Dreaming was not discussed in this guide, but I plan to elaborate on it in a future post.

Read my other posts:

How I depend my voice from 114hz to 95hz, bass, vocal fry 1% in under 1 week day​

Discussing new height growth techniques​

Click to expand...
Does this matter if my growth plates are closed jfl
 
looks>books said:
Does this matter if my growth plates are closed jfl
Click to expand...
For natural height growth rather not (although there are some exceptions), but nethertheless good sleep remains important.
 
  • +1
Reactions: looks>books
tempelcat4 said:
For my whole puberty life, I couldn't sleep. I could not sleep.
It was not until recently that I discovered the fact that sleeping without any gaps is normal.
For me that was never the case, waking up in the middle of the night was a certainty.
Closing my eyes late after midnight was the usual pattern.
Staring at 6 am in the mirror with 4-7 hours of sleep, hoping for something to change.

(all close plate)
Dads height: 6'2 / 187cm
Mom height: 5'5 / 165cm
Sister height: 5'65 / 167cm
Brother 1: 6'3.5 / 192cm
Brother 2: 5'9 / 176cm
cousin 1: 6'2 / 190cm


(open plate both 16 yr and 9 months)
me: 5'9 / 176cm
cousin 2: 6'7 / 201cm

---

Me and my Brother 2 have one thing in common, that no one other has in the family.
Sleep problems, huge sleep problems.
So my tip for you is, if you have sleep problems, read this guide. Research yourself and see a doctor. Sleep is the most important thing for height growth.

I don't know whether this causes the height difference, but it stands to reason that it has something to do with it.
If you see anything in the info I provided here, or have idea for the reason please pm me or write it as a comment here.
I pray to god that I will ascend, pm me if you know about stacks.


Throughout my research, one thing stands out, a piece of advice that is reflected somehow again and again:
Early to bed, early to rise - That's the secret source.

if you are anything like me, you may notice: "This is the complete opposite of my sleep schedule".


Human sleep follows a cyclical pattern known as sleep architecture. A sleep cycle typically repeats every 90 to 110 minutes and consists of various sleep phases. Here is my detailed sleep schedule, which is optimal.
(I know, every human displays an unyielding twenty-four-hourpattern, the respective peak and trough points are strikingly different from one individual to the next, but you should adapt this one, it's optimal if you want to ascend in this world)

Time: 7:30 PM

  • Phase 1: Wakefulness (Before Falling Asleep)
    • Physical activity and alertness decrease.
    • The body begins to prepare for sleep.
    • The mind fluctuates between wakefulness and mild drowsiness.
Time: 8:00 PM

  • Phase 2: Light Sleep (NREM 1 and 2)
    • Transition from wakefulness to sleep begins.
    • Muscle activity continues to decrease.
    • Heart rate and breathing slow down.
    • The body becomes less responsive to external stimuli.
Time: 9:00 PM

  • Phase 3: Deep Sleep (NREM 3 and 4)
    • The body enters the Slow-Wave phase or deep sleep.
    • Muscles are relaxed, and energy is utilized for physical recovery and hormone release.
    • Growth hormone is increasingly released during this phase.
    • It is difficult to be awakened from this phase.
Time: 11:00 PM

  • Phase 4: Light Sleep and REM Sleep
    • The body returns to lighter sleep.
    • First REM sleep (Rapid Eye Movement) begins, characterized by rapid eye movements and intense dreams.
    • Heart rate and breathing become irregular.
Time: 2:00 AM

  • Phases 2 to 4 Repeat
    • The sleep cycle repeats multiple times during the night.
    • The time spent in different phases may vary.
Time: 5:30 AM

  • Last REM Sleep and Light Sleep
    • The last REM sleep occurs.
    • The body begins to prepare for waking up.
    • Muscles gradually become more active.
Time: 6:00 AM

  • Waking Up
    • The sleep cycle is complete.
    • The body returns to a wakeful state.
    • It is ideal to wake up during light sleep or just before waking up to feel refreshed.
View attachment 2720168
I am not gonna lie, I didn't really think about the structure of this guide.
Keep in mind that this is what I do.
Note: I tried to put the science smaller, but to understand everything you should read it too, there is also important info in.


Imagine yourself standing up at 6 am - the day has started and actually the foundation for sleep in exactly 13.5 hours is laid.


Sleep-enforced awakening: With the emergence of large factories, ensuring a synchronized arrival of a large workforce became crucial. The factory whistle served as an early form of an alarm clock, signaling the start of the work shift and disrupting natural sleep patterns. This invasive method of waking up, especially with the introduction of the modern-day alarm clock and the snooze button, has adverse effects on the body.
When rudely awakened by an alarm, individuals experience a spike in blood pressure and a shock acceleration in heart rate due to the fight-or-flight response. The snooze button compounds this cardiovascular assault by repeatedly inflicting it within a short span of time. Consistently waking up at the same time every day, including weekends, is recommended for maintaining a stable sleep schedule. While this often involves the use of an alarm clock, it's advised to eliminate the snooze function to avoid the repeated shock to the heart.

I will talk about how I wake up later when we come near the end.


Sleep pressure:
Even without any absence of external light from the sun, your endogenous circadian rhythm ticks.
With your first steps, your sleep pressure will rise. At this very moment, a chemical called adenosine is building up in your brain. It will continue to increase in concentration with every waking minute that elapses. The longer you are awake, the more adenosine will accumulate. Think of adenosine as a chemical barometer that continuously registers the amount of elapsed time since you woke up this morning.
  • Your body isn't the slave of the sun and has its own endogenous circadian rhythm, short said: Having an optimal sleep rhythm would be possible even in a world without light or better said, in a dark room.


Circadian rhythm:
The first thing you do after waking up, you'll go to the window of your room, open it, and simply look at the sun - even if it is hidden behind clouds, looking at the sky would be sufficient. Take a few deep breaths and get on with your life, you're back in fucking reality.

I'll include how to WAKE up mentally after waking up and the first thing for that is standing up instantly after waking up.
Please try it out one time. You'll come to consciousness and instantly, without thinking of any thought, with fast movement jump out of your bed.
Trust me, as faster you do this thing, as more strength you put in this jump, the better the coming day will be for you.
  • The circadian rhythm is a natural, internal biological clock that regulates various physiological and behavioral processes in a roughly 24-hour cycle. It is influenced by external cues, primarily light and darkness, and helps synchronize an organism's activities with the day-night cycle. Key components of the circadian rhythm include the sleep-wake cycle, hormone production, body temperature, and other bodily functions.
  • Regulating circadian rhythms: Morning sunlight contains higher levels of blue light, which reduces the production of the sleep hormone melatonin. This helps regulate circadian rhythms and prepare the body for wakefulness.
  • Blue light in your eyes = it must be day -> Serotonin (opposite of melatonin) will rise and you'll wake up more and more.
  • No blue light in your eyes = night or sunset -> Melatonin (opposite of serotonin) will rise and you'll get sleepy more and more.
  • Think of Melatonin as a hormone that just says "ITS DARK" to the brain. Melatonin has little influence on the generation of sleep itself: a mistaken assumption that many people hold. To make clear this distinction, think of sleep as the Olympic 100-meter race. Melatonin is the voice of the timing official who says “Runners, on your mark,” and then fires the starting pistol that triggers the race. That timing official (melatonin) governs when the race (sleep )begins but does not participate in the race. In this analogy, the sprinters themselves are other brain regions and processes that actively generate sleep. Melatonin corrals these sleep-generating regions of the brain to the starting line of bedtime. Melatonin simply provides the official instruction to commence the event of sleep but does not participate in the sleep race itself.
Section 1: Circadian rhythm and adenosine signaling

The two governing forces that regulate sleep—the circadian rhythm and adenosine—operate independently. They are not coupled but generally aligned. The circadian rhythm, depicted as a sine wave in Figure 4, peaks in activating energy by early afternoon. It acts like a distant marching band gradually approaching, building alertness.

View attachment 2720096

Section 2: Factors affecting sleep and wakefulness

Figure 4 illustrates the interplay of the circadian rhythm (Process-C) and adenosine (Process-S) in regulating sleep and wakefulness. In the morning, low adenosine levels, coupled with the rising circadian rhythm, create a strong sense of wakefulness. The distance between the two lines reflects the desire to sleep; a small distance indicates a weak sleep drive.

View attachment 2720097

Section 3: The urge to wake and sleep

As the day progresses, adenosine levels increase. By evening (illustrated in Figure 6), high adenosine concentration, coupled with a descending circadian rhythm, creates a strong desire for sleep. During sleep, the brain removes accumulated adenosine, lightening the sleep pressure. The meeting of reduced adenosine and rising circadian rhythm signals waking up, completing a full night of rest for another day of wakefulness.

View attachment 2720098


I guess most of you would now go to the kitchen to drink a coffee.
Stop drinking coffee, you won't even need it after reading this guide.
And if you would sleep sufficiently, you wouldn't even need it in the first place.
  • be aware that de-caffeinated does not mean non-caffeinated. One cup of decaf usually contains 15 to 30 percent of the dose of a regular cup of coffee, which is far from caffeine-free.
First, after waking up in the morning, could you fall back asleep at ten or eleven a.m.? If the answer is “yes,” you are likely not getting sufficient sleep quantity and/or quality. Second, can you function optimally without caffeine before noon? If the answer is “no,” then you are most likely self-medicating your state of chronic sleep deprivation. Both of these signs you should take seriously and seek to address sleep deficiency.

If you didn’t set an alarm clock, would you sleep past that time? (If so, you need more sleep than you are giving yourself.) Do you find yourself at your computer screen reading and then rereading (and perhaps rereading again)the same sentence? (This is often a sign of a fatigued, under-slept brain.) Do you sometimes forget what color the last few traffic lights were while driving? (Simple distraction is often the cause, but a lack of sleep is very much another culprit.)

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(source: D. J.Buysse, “Sleep Health: Can we define it? Does it matter?” SLEEP 37, no. 1 [2014]: 9–17)
Caffeine works by successfully battling with adenosine for the privilege of latching on to adenosine welcome sites—or receptors—in the brain. Once caffeine occupies these receptors, however, it does not stimulate them like adenosine, making you sleepy. Rather, caffeine blocks and effectively activates the receptors, acting as a masking agent. It’s the equivalent of sticking your fingers in your ears to shut out a sound. By hijacking and occupying these receptors, caffeine blocks the sleepiness signal normally communicated to the brain by adenosine. The upshot: caffeine tricks you into feeling alert and awake, despite the high levels of adenosine that would otherwise seduce you into sleep.

Levels of circulating caffeine peak approximately thirty minutes after oral administration. What is problematic, though, is the persistence of caffeine in your system. In pharmacology, we use the term “half-life” when discussing a drug’s efficacy. This simply refers to the length of time it takes for the body to remove 50 percent of a drug’s concentration. Caffeine has an average half-life of five to seven hours.

To impress upon you the effects of caffeine, here is research conducted in the 1980s by NASA. Their scientists exposed spiders to different drugs and then observed the webs that they constructed. Those drugs included LSD, speed (amphetamine), marijuana, and caffeine.. The researchers noted how strikingly incapable the spiders were in constructing anything resembling a normal or logical web that would be of any functional use when given caffeine, even relative to other potent drugs tested.

View attachment 2720067

It is worth pointing out that caffeine is a stimulant drug. Caffeine is also the only addictive substance that we readily give to our children and teens.

Studies on juvenile rats and cats deprived of deep sleep demonstrate that it is essential for the maturational refinement of brain connectivity. Caffeine administration disrupts deep NREM sleep in juvenile rats, delaying brain maturation and self-motivated learning measures.

Instead, drink water. This will wake you even better.
This helps hydrate your body and activate your metabolism

Next, I recommend doing a few pushups to wake up more.
After that, you can get a medium to cold shower to stimulate circulation.

To wake up the best try to manipulate yourself into feeling fucking energic, just jump and fake smile. Spin around as you jump as if you were the happiest person in the world on the way to the shower, maybe even sing or shit.


So now I skip a bit in the day and it's now approximately 15 o'clock or 3 pm.

This is the last time where you are allowed to take a nap.
If you take a nap, do it before 3 pm and also only 30-40 minutes.



Exercise and Sleep Relationship:

Exercise and sleep have a bidirectional relationship.
Scientific studies suggest that physical activity can increase total sleep time, especially deep non-rapid eye movement (NREM) sleep.
Longer-term studies indicate improvements in subjective sleep quality, total sleep time, time to fall asleep, and waking up frequency.
Exercise and Sleep Day-to-Day Relationship:

There isn't a consistent day-to-day relationship between exercise and subsequent sleep.
Sleep quality might influence the intensity and duration of exercise on the following day.
Caution Regarding Exercise Timing:

Exercising right before bed is discouraged as it can keep body temperature elevated, making it challenging to initiate sleep.

To have good sleep I encourage you to work hard the whole day. Sport is very good for your sleep.
So you don't have to work the whole day in the garden, but doing a sport or going to the gym (which I strongly don't recommend for height growth) will be beneficial for good sleep.
1. basketball
2. swimming
3. football

Dont:
gym
extreme shit that would damage anything - for example Marathon runner


Also, you shouldn't drink alcohol, consume nicotine or pretty much any other kind of similar drug.
Alcohol is often misunderstood as a sleep aid, with individuals believing it helps them fall asleep more easily or enjoy sounder sleep throughout the night. However, alcohol is a sedative that binds to receptors in the brain, preventing neurons from firing electrical impulses. While moderate doses may make individuals more sociable initially by sedating the prefrontal cortex, it eventually sedates other parts of the brain, inducing a stupefied state, more akin to anesthesia than natural sleep.
One of the major drawbacks of using alcohol as a sleep aid is that it fragments sleep, causing brief awakenings throughout the night. These interruptions, though often unnoticed by the sleeper, result in non-continuous and non-restorative sleep. Additionally, alcohol is a potent suppressor of REM sleep, blocking the brain's ability to generate this crucial phase. This REM sleep suppression is particularly evident in alcoholics, leading to a phenomenon known as "delirium tremens," where the pent-up REM sleep pressure erupts into waking consciousness, causing hallucinations, delusions, and disorientation.


Even moderate alcohol consumption in the afternoon or evening can disrupt REM sleep, and the effects go beyond a simple hangover. Studies have shown that alcohol interferes with memory consolidation during sleep. In an experiment with college students, those who consumed alcohol before bedtime, either on the first or third night after learning new material, experienced significant memory deficits compared to those who slept naturally.

Despite two full nights of natural sleep, individuals who consumed alcohol on the third night still exhibited substantial memory loss. This indicates that the brain continues processing memories during subsequent nights, and alcohol disrupts this ongoing process. Even up to three nights after learning, alcohol consumption can impair memory consolidation, emphasizing the vulnerability of memories to sleep disruption.

Given these findings, the recommendation regarding sleep and alcohol is to abstain, as alcohol's harmful effects on sleep are well-established. While many people enjoy a glass of wine or a drink with dinner, the evidence supports the idea that nightly alcohol consumption can disrupt sleep significantly. The advice, though it may sound puritanical, is to consider abstinence to preserve the quality and integrity of your sleep.


Now this should also be the time when you are out getting sunlight. Get at least 30 minutes of sunlight.
  1. Manage sunlight exposure: Spend time in natural sunlight during the day, especially in the morning (already spoke about this in the beginning). If experiencing difficulty falling asleep, get morning sunlight exposure and reduce light exposure before bedtime.


The next thing comes a bit random but we're now in the period of time where you are allowed to eat.
I saw a thread talking about the effects of intermittent fasting and hgh production in the night but I did not save it, else I would link it but it wasn't that good anyway.
So from now on you eat in this time window: 6 o'clock (6 am) - 17 o'clock (5 pm). The latest time to eat should be 18 o'clock (6 pm).
So basically you don't eat in night and approximately 2 hours before going to bed.
Keep in mind that this only goes for big dishes and drinking milk or even swallowing a raw egg is ok.
The secret yolk - Swallowing one to two raw yolks before going to sleep will increase testosterone production over the night. Eggs do contain nutrients like cholesterol, vitamins, minerals, and proteins that are important precursors and building blocks for testosterone synthesis in the body. Cholesterol in particular is needed to produce all steroid hormones. Some studies have found modest increases in testosterone levels after egg consumption. Eggs as part of a nutritious whole foods diet support optimal hormonal and physiological function, but they aren't a magic bullet by themselves.

Also boost serotonin which is good for melatonin production
But those are also the only things that are ok. We want to have stable blood sugar levels for optimal hgh production while sleeping, so do not eat any sweets or big dishes etc.

@garoupilled_ : "Have your last meal and drink 3 to 2 hours before bed - by eating and drinking right before bedtime, you increase metabolism and body temperature when it's supposed to shut down. To prevent this, concentrate your water intake and meals earlier in the day until the afternoon, to give yourself proper rest. This also reduces your chances of waking up in the middle of the night, leading to less sleep fragmentation."

----

"Severe caloric restriction and specific dietary patterns, such as high-carbohydrate, low-fat diets, may impact sleep duration and quality.
General Dietary Recommendations for Better Sleep:

While larger-scale studies haven't consistently associated specific food groups with sleep, avoiding going to bed overly full or hungry is advised.
Diets excessively biased toward carbohydrates, especially sugar, may affect sleep negatively."


So now time has passed and we're skipping to the sleep preparatory phase.
This phase should start at 18:00 (6 pm) - 18:30 (6:30 pm):

If you have one of them, see a doctor.
Being sleep-deprived is not insomnia. In the field of medicine, sleep deprivation is considered as (i) having the adequate ability to sleep; yet (ii)giving oneself an inadequate opportunity to sleep—that is, sleep-deprived individuals can sleep if only they would take the appropriate time to do so. Insomnia is the opposite: (i) suffering from an inadequate ability to generate sleep, despite (ii) allowing oneself the adequate opportunity to get sleep. People suffering from insomnia therefore cannot produce sufficient quantity/quality, even though they give themselves enough time to do so(seven to nine hours).

Before moving on, it is worth noting the condition of sleep-state misperception, also known as paradoxical insomnia. Here, patients will report having slept poorly throughout the night or even not sleeping at all. However, when these individuals have their sleep monitored objectively using electrodes or other accurate sleep-monitoring devices, there is a mismatch. The sleep recordings indicate that the patient has slept far better than they believe, and sometimes indicate that a full and healthy night of sleep occurred. Patients suffering from paradoxical insomnia therefore have an illusion, or misperception, of poor sleep that is not poor.

true insomnia, there are several different subtypes, in the same way that there are numerous different forms of cancer, for example. One distinction separates insomnia into two kinds. The first is sleep onset insomnia, which is difficulty falling asleep. The second is sleep maintenance insomnia, or difficulty staying asleep.

difficulty falling asleep, waking up in the middle of the night, waking up too early in the morning, difficulty falling back to sleep after waking up, and feeling unrefreshed throughout the waking day. If any of the characteristics of insomnia feel familiar to you and have been present for several months, I suggest you consider seeking out a sleep medicine doctor. I emphasize a sleep medicine doctor and not necessarily your GP, since GPs—superb as they often are—have surprisingly minimal sleep training during the entirety of medical and residency

The two most common triggers of chronic insomnia are psychological: (1) emotional concerns, or worry, and (2) emotional distress, or anxiety

There is no worse time to consciously do this. Little wonder that sleep becomes nearly impossible to initiate or maintain when the spinning cogs of our emotional minds start churning, anxiously worrying about things we did today, things that we forgot to do, things that we must face in the coming days, and even those far in the future.

Since psychological distress is a principal instigator of insomnia, researchers have focused on examining the biological causes that underlie emotional turmoil. One common culprit has become clear: an overactive sympathetic nervous system, which, as we have discussed in previous chapters, is the body’s aggravating fight-or-flight mechanism. The sympathetic nervous system switches on in response to threat and acute stress that, in our evolutionary past, was required to mobilize a legitimate fight-or-flight response. The physiological consequences are increased heart rate, blood flow, metabolic rate, the release of stress-negotiating chemicals such as cortisol, and increased brain activation, all of which are beneficial in the acute moment of true threat or danger. However, the fight-or-flight response is not meant to be left in the “on” position for any prolonged period. As we have already touched upon in earlier chapters, chronic activation of the flight-or-flight nervous system causes myriad health problems, one of which is now recognized to be insomnia.

Based on the results of brain-imaging studies, an analogous problem is occurring in insomnia patients. Recursive loops of emotional programs, together with retrospective and prospective memory loops, keep playing in the mind, preventing the brain from shutting down and switching into sleep mode.

Patients with insomnia have a lower quality of sleep, reflected in shallower, less powerful electrical brainwaves during deep NREM. They also have more fragmented REM sleep, peppered by brief awakenings that they are not always aware of, yet still cause a degraded quality of dream sleep. All of this means that insomnia patients wake up not feeling refreshed. Consequentially, patients are unable to function well during the day, cognitively and/or emotionally. In this way, insomnia is a 24/7 disorder: as much a disorder of the day as of the night.
Medically, narcolepsy is considered to be a neurological disorder, meaning that its origins are within the central nervous system, specifically the brain.e condition usually emerges between ages ten and twenty years. There is some genetic basis to narcolepsy, but it is not inherited. Instead, the genetic cause appears to be a mutation, so the disorder is not passed from parent to child. However, gene mutations, at least as we currently understand them in the context of this disorder, do not explain all incidences of narcolepsy. Other triggers remain to be identified. Narcolepsy is also not unique to humans, with numerous other mammals expressing the disorder. There are at least three core symptoms that make up the disorder: (1)excessive daytime sleepiness, (2) sleep paralysis, and (3) cataplexy.The first symptom of excessive daytime sleepiness is often the most disruptive and problematic to the quality of day-to-day life for narcoleptic patients.
It involves daytime sleep attacks: overwhelming, utterly irresistible urges to sleep at times when you want to be awake, such as working at your desk, driving, or eating a meal with family or friends.

The second symptom of narcolepsy is sleep paralysis: the frightening loss of ability to talk or move when waking up from sleep. In essence, you become temporarily locked in your body
Around one in four healthy individuals will experience sleep paralysis, which is to say that it is as common as hiccups.

The third and most astonishing core symptom of narcolepsy is called cataplexy. e word comes from the Greek kata, meaning down, and plexis, meaning a stroke or seizure—that is, a falling-down seizure. However, a cataplectic attack is not a seizure at all, but rather a sudden loss of muscle control. This can range from slight weakness wherein the head droops, the face sags, the jaw drops, and speech becomes slurred to a buckling of knees or a sudden and immediate loss of all muscle tone, resulting in total collapse on the spot.

Put on blue light-blocking glasses:
Studies have shown that using electronic devices enriched with blue LED light, such as iPads, before bedtime can suppress melatonin release by over 50%. This delayed the rise of melatonin and disrupted the natural onset of sleep. Individuals experienced changes in sleep quantity and quality, including significant reductions in REM sleep, increased sleepiness during the day, and delayed melatonin levels even after discontinuing device use.

Given the omnipresence of artificial evening light, solutions for limiting exposure are challenging. Creating dimly lit environments in the evening, avoiding powerful overhead lights, using mood lighting, wearing yellow-tinted glasses, maintaining complete darkness with blackout curtains, and using software to reduce blue LED light emission on electronic devices are some strategies to mitigate the impact on sleep. The societal and public health implications of widespread exposure to artificial evening light are significant, especially among young children who frequently use electronic devices.

Software I use:

f.lux
justgetflux.com

f.lux

Software to warm up your computer display at night, to match your indoor lighting.
justgetflux.com justgetflux.com

Blue light-blocking glasses I use:

View attachment 2724565

(If it's already 19 o'clock (7 pm) put your phone on airplane mode. You're not going to look at any screen from now on nor hear any music.)
Next, go to the bathroom and ideally take a hot bath - if you don't have one or the time take a hot shower and end off with a cold phase.
Trust me, if you do a bath, do not put on the light in the bath room. Light up a candle as you know it from movies, this combination will make you fucking sleepy and relaxed. Trust me, this is fucking important.
  • Experiment with brief exposure to cold, like a cool shower before bedtime, as it may impact the production of growth hormones.

The thermal environment, including ambient room temperature, bedding, and nightclothes, significantly influences the ease of falling asleep and sleep quality. Modern sleeping practices, characterized by controlled indoor temperatures, differ sharply from those of pre-industrial cultures and animals. To initiate sleep, your core temperature needs to decrease by 2 to 3 degrees Fahrenheit, or about 1 degree Celsius, making it easier to fall asleep in a colder room.

Thermosensitive cells in the hypothalamus detect the decrease in core temperature and signal the suprachiasmatic nucleus to initiate the release of melatonin, facilitating the timed onset of sleep. The skin's surface, especially the hands, feet, and head, actively participates in controlling core body temperature by radiating heat before sleep onset.

The coupling of sleep and body cooling is evolutionarily linked to the natural daily temperature fluctuations. While pre-industrial cultures adapt to ambient temperature changes, modern lifestyles with climate-controlled homes and constant thermal conditions in bedrooms disrupt this relationship.

An ideal bedroom temperature for most people is around 65 degrees Fahrenheit (18.3°C), assuming standard bedding and clothing. Lower temperatures can be harmful, and higher temperatures, often set by individuals, may contribute to lower sleep quantity and quality. Sleep clinicians often advise lowering the thermostat by 3 to 5 degrees for insomnia patients.

Studies have demonstrated the influence of temperature on sleep, with experiments such as selectively warming hands and feet leading to faster sleep onset. In a more complex experiment involving a thermal sleeping suit, participants, including older adults and insomniacs, experienced faster sleep onset, increased time spent in stable sleep, and improved sleep quality.

Temperature manipulation, such as taking a hot bath before bedtime, can also aid sleep. While the hot bath may give the impression of warmth, it actually induces blood flow to the skin's surface, facilitating heat dissipation and causing a drop in core body temperature. Hot baths can result in quicker sleep onset and increased deep NREM sleep in healthy adults.

In summary, paying attention to the nighttime thermal environment, including room temperature and personal habits, can significantly impact the ease of falling asleep and the overall quality of sleep.


We're coming closer to the time when you actually lying in bed, but for now, we have to first put off all devices.
No EMF Exposure While Sleeping.
This includes putting off the router.

The perfect room for sleep:
  • dark room:
    • Dark curtains
    • Roof window rollow
    • Turn off the power to the TV, radio, alarm clock, etc
    • Turn off the lights in the hallway
    • If you are poor just buy a sleeping mask for like 10$ for life
  • quiet room:
    • invest in reusable ear plugs from Amazon like 10$ for life
  • optimal bed:
    • keep your bed linen clean
    • invest in a temperature-regulating mattress
    • invest in a weighted blanket
      • close to 10% of your total body weight for better sleep: study
    • invest in a high-quality pillow with:
      • maybe a silk pillowcase
      • Ultra pain relief cooling pad
      • maybe use a spray for the pillow like that;

View attachment 2724815
View attachment 2724665View attachment 2724666
@garoupilled_ :"
3) The correct sleeping position

● Overall, the best sleeping position to be in is by your side, more specifically on the left side. This is due to a series of advantages this position renders to the body during nighttime, such as improved glymphatic system cleansing (brain metabolical waste by neuron activity byproduct removal), enhanced stomachal and pancreatic function, better lymphatic drainage, slower resting heart rate and blood flow, and most importantly, reduced gravity of sleep apnea and airway obstruction.

● The only two main downsides of sleeping by your side are hip and spine misalignment, which can be solved by positioning a small pillow (or your own arm) supporting your neck and a body pillow between your legs to create hip balance. Other than that, the friction and pressure of your face onto the pillow may cause wrinkles and age your skin a bit faster than usual in the long run. Albeit there isn't really an effective way to counter this of which I personally know rather than getting a pillow with a soft surface.

● Interestingly enough, we can also confirm this is the most natural and correct sleep position by observing other primates"

He's right, but it would be better to sleep at the back for facial symmetry the spine, and spine decompression.


View attachment 2724675
View attachment 2724720

Other sleep positions for height growth:
View attachment 2724733

View attachment 2724736
Personally, I do a stretching routine before sleeping.

Hanging is also beneficial:
View attachment 2724744
(yes this is me)
We come nearer to the phase where we lay in bed..
Now to supplementation:
L-Arginine: L-Arginine has been shown to increase growth hormone levels in a handful of studies.In one study the researchers gave their subjects a mixture of L-arginine and L-leucine, surprisingly their growth hormone levels increased by 700%

Melatonin: Melatonin is a hormone in the brain that is called the “sleep hormone” or “night hormone”, as it improves sleep quality drastically.Recently one study found out that melatonin supplementation before bedtime increased growth hormone levels by 157%.One way to naturally increase your melatonin production during the night is to sleep in a completely dark room. By this I mean completely dark, as it has been studied that even a single led light in a microwave oven or similar is able to interfere with the pineal glands ability to produce melatonin throughout the night

- L-Leucine: L-Leucine was very effective in a study where the researchers combined it with L-Arginine, with a huge 700% increase in growth hormone levels those two amino acids might be the best growth hormone boosters discovered so far.Also it has been shown in dozens of studies, that L-Leucine improve bone growth, protein synthesis, helps with weight loss, and helps to build lean muscle mass, all of which are very clear signs of increased HGH levels

L-Ornithine: Japanese researchers found out that 8 grams of L-Ornithine before sleep, consumed by a man who weights 80 kilograms, will lead to a 300% increase in HGH production.Polish researchers also took a study where the researchers gave their subjects 10 grams of L-Ornithine before a weight lifting session. The results were of significant growth hormone increase in all of their subjects

GABA: GaBA or Gamma-Butyric acid, is a neurotransmitter that’s found primarily in the human brain. The human body derives GaBa from glutamine.GaBa has been shown in studies to increase growth hormone levels. The increase is always quite significant, as the subjects HGH levels quadrupled.

Mucuna Pruriens: This is one hell of an amazing testosterone and dopamine booster, however recent studies show that this testosterone booster is also a potential growth hormone booster. Mucuna pruriens boost growth hormone levels because it contains high levels of L-Dopa, a precursor of dopamine which has been scientifically proven to help your pituitary gland release more human growth hormone

Water: Surprised too see water on this list? – Well it’s one of the most important ones. Although technically it isn’t a food, but it really can increase Human Growth Hormone levels naturally, along with other hormones like testosterone. When you’re drinking a lot of water, you’re constantly hydrated which helps your hormonal system to operate at it’s peak 24/7.To maximize the anabolic effect of natural growth hormone, you should also boost your testosterone levels naturally. As you can see by all this, Human Growth Hormone levels are quite easy to manipulate, so if you ever were thinking about going in for a HGH treatment to receive injections.
Also do this.

Other relaxing supplements:
  • L-Theanine: Take 100mg before bed.
  • Magnesium Glycinate: makes your dreams wild and vivid; increases your sleep time and sleep quality. Probably the most impactful supplement from this stack. Take 400mg before bed.
Also drink raw milk and a raw egg with those supplements.

Dosage for melatonin: 0,5 - 1 mg

sleep pills (doesnt apply for metioned sleep pills like GABA or melatonin):
  1. Memory Effects:
    • Natural deep sleep helps strengthen connections between synapses, crucial for memory consolidation.
    • Animal studies revealed that Ambien-induced sleep weakened brain-cell connections formed during learning by 50%, acting as a memory eraser rather than enhancer.
    • If similar findings emerge in humans, users of sleeping pills might experience reduced memory benefits from sleep.
  2. Health Risks and Mortality:
    • Dr. Daniel Kripke's research at the University of California, San Diego, found that individuals using prescription sleep medications are significantly more likely to die and develop cancer than non-users.
    • The mortality risk associated with sleeping pill use scaled with the frequency of use.
    • In a well-controlled comparison, individuals taking sleeping pills were 4.6 times more likely to die over a two-and-a-half-year period than non-users.
    • Heavy users (more than 132 pills per year) were 5.3 times more likely to die.
    • Even occasional users (just eighteen pills per year) were 3.6 times more likely to die.
  3. Causes of Mortality:
    • Higher rates of infection were observed in individuals taking sleeping pills, potentially due to a lack of the immune system benefits seen in natural sleep.
    • Increased risk of fatal car accidents was linked to non-restorative sleep induced by sleeping pills.
    • Higher rates of falls at night, particularly in the elderly, were another factor contributing to mortality.
    • Additional adverse associations included higher rates of heart disease and stroke.
  4. Cancer Risk:
    • Individuals taking sleeping pills were 30 to 40 percent more likely to develop cancer within a two-and-a-half-year period compared to non-users.
    • Older sleeping medications had a stronger association, with mild to moderate doses linked to over a 60 percent increased cancer risk.
  5. Conclusions:
    • The passage questions whether sleeping pills cause death and cancer, emphasizing the need for dedicated clinical trials to provide definitive answers.
    • The author suggests that drug companies should be more transparent about the risks associated with sleeping pill use.
    • The overall conclusion is that no study to date has shown that sleeping pills save lives, and there is a need for more transparent medical education for patients considering these medications.
So before going to bed you also need to put on your sleep tracker!
I looked a bit into sleep trackers and I must say the best one is from Fitbit.
Just buy a FitBit watch for like 70$ and your able to see everything, your sleep phases, temperature and stuff.
Buy one it will help you, also this is the way how you will awake in future. Through a gentle vibration, you'll wake up without heart risks.
It's the best way to wake up.

Other way would be having a light that goes on at a specific time, but idk if you would really wake up from that. Also, the advantage of the watch is that its able to awaking you in an optimal sleep phase. This is huge and if you don't give 70$ for such an advantage you're actually dumb and I dont know why you still read this guide.

Fitbit inspire 3 what I use.


Keep your hands and feet warm. Scientific studies have shown that warm hands and feet will help induce REM (rapid eye movement) deep sleep. Cold hands and feet will keep you from deep sleep.


Now meditate. Yes meditate. Please meditate.
It will make you so fucking calm in combination with everything I listed so far, you'll sleep like a baby actually.
Practice total relaxation and deep breathing for a few minutes before you go to bed.


Snoring is very unhealthy in many different ways. You breathe through your mouth and as a blackpilled gay you should know that this is death.
You may don't know it, but you're probably doing it.

You would know it, if you had already bought that sleep tracker I talked about. But you haven't, so go buy that tracker and be sure to buy mouth tape with it.

View attachment 2724791

Also for optimal air intake, wear those as you sleep.
Nasal strips work by physically widening the nasal passages and improving airflow. They can be used in order to help with sleep apnea, snoring, congestion and exercise, but are also a great sleep quality improver in general since your oxygenation levels will improve, making you wake up feeling better.

View attachment 2724795

Also don't forget to open your window and let air come in.


If you still lay in bed and you cant sleep:
  1. Don't lie in bed awake: If unable to sleep after twenty minutes or feeling anxious, engage in a relaxing activity until sleepiness returns. Worrying about sleep can hinder the ability to fall asleep.


If you wake up in the middle of the night, stay calm.
If you have to piss, have a glass or a bucket next to you, so you can piss in it without standing up.
You can clean it the next day, dont worry - it doesn't stink. Not even a bit, in the form of a glass or a bucket you could let it stand for days without smelling it a bit.

90% of the cell division (with special relation to bodily restoration) occurs during sleep.
After 5 hours, red blood cells start eating each other because there's no circulating protein.
Have 1 or 2 eggs and/or half a cup of milk when waking up in the middle of the night.
Understand the Importance of Sleep for Height Growth:

  • Quality sleep is crucial for maximizing natural height potential during puberty.
  • Consistent and adequate sleep promotes the secretion of growth hormone, essential for growth and development.
  • Lack of sleep or poor sleep quality will negatively impact growth hormone production and overall height potential.
  • Prioritize a healthy sleep routine to ensure proper growth during puberty.
Note:
Dreaming was not discussed in this guide, but I plan to elaborate on it in a future post.

Read my other posts:

How I depend my voice from 114hz to 95hz, bass, vocal fry 1% in under 1 week day​

Discussing new height growth techniques​

Click to expand...
How important is consistency? I still want to have a social life on the weekend JFL, is it bad to do this like 4-5/7 days a week?
 
SEAmaxxer said:
How important is consistency? I still want to have a social life on the weekend JFL, is it bad to do this like 4-5/7 days a week?
Click to expand...
We have to draw a line between reality and theory.
It would be perfect to stay 100% consistent on bed times etc. but it's simply not possible with a active social life.

I personally think that you should try to stick to your sleep schedule.
I would choose sleep rhythm (especially the time you go to bed) over school etc., over time you will adapt to it, just go like a robot to a cetain time to bed, even if your not finished with your work.
But on weekends, if you go to a party, go there and have fun. On weekdays when you do nothing, you should continue to stick to your sleep rhythm.
 
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