How should I sleep max

[Brayden betz]

Sleeping maxxing

 

[Troo_]

8-9 hrs is gud. no fruits before bed. don't go to bed hungry but not too full either. sleep in fetal position or variant where legs not so tucked in. be consistent.

 

[nothysteria]

drink raw milk for melatonin production before bed, sleep with window open and blinds open if you have a screen, get rid of all sources of blue light exposure and never use alarms you should be able to fix circadian rhythm in a few weeks.

 

[insignia_]

Sleeping maxxing

Basics

> Just go to sleep at a consistent time every single night and sleep for 8-9 hours. If you can only go to bed at 10pm, you should ideally be waking up at 6am.

> Get bright light exposure (either from sunlight or from artificial blue-enriched 10,000 lux light therapy lamps within 5 minutes of waking) to signal to your SCN that you're awake, which aligns your circadian rhythm and makes it so 1) you suppress melatonin in the morning and don't feel groggy, 2) get more energy, and 3) are capable of feeling tired at 9-10pm. It's a whole cycle. Every time you mess up that cycle by sleeping at inconsistent times, you mess up your sleep further.

> No extreme bright light exposure 8-9 hours before your desired bed time. Avoid all sources of blue-enriched light 1-2 hours before bedtime. No source of stimulation 1 hour before bed. No caffeine 6-9 hours before bed.

> Keep your room relatively cold, ideally 18–19°C (65–67°F).

> Stop eating entirely 2-3 hours before bed.

Supplements

> Magnesium glycinate is a great form of magnesium for sleep/relaxation. Take 200-300mg 1 hour before bed.

> Glycine is also great for sleep for a number of reasons. You can look into it. Take 3g 1 hour before bed.

> Take 0.3-0.5mg (300-500mcg) of melatonin 4-5 hours before desired sleep onset.

> Now, if you have severe insomnia or other issues, there are medications for it.

> For example, Daridorexant. Daridorexant is an interesting drug because it blocks the wakefulness signal (a neuropeptide called orexin, AKA hypocretin, which serves as the main wakefulness signal) instead of sedating you. But it's expensive so make sure your insurance covers it JFL.


This is basically as good as sleep can get lol. If I had the money for all of this, I'd sleep like a baby every night.

I typed this out in like 4 minutes so I might've forgotten something.

Mark as solution pls

 

[insignia_]

Bumping because I lowk want other niggas to see this

 

[Brayden betz]

8-9 hrs is gud. no fruits before bed. don't go to bed hungry but not too full either. sleep in fetal position or variant where legs not so tucked in. be consist

Bumping because I lowk want other niggas to see this

Thanks btw really good explanation