How to get optimal sleep

[primal141]

First of all i would like to say that this is my first guide post. If i make any mistakes please correct me in the replys and dont judge too hard

Anyways lets get started
So first of all this is mostly targeted for adolescence-young adults
As you can see in this picture the circhadian rythm in teens is diffrent from the adults
Meaning that teens is most alert at about 11pm. This is obviously bad since thats when most attempt to sleep. To counteract this we will try to change the circhadian rythm by exsposing our eyes to ligth preferbly the sun. If you live in countris unaccessible to the sun in winter time you can buy ligth therapy glasses. These go for about 200$ on amazon. Or just use your phone screen which wouldnt be optimal but better then nothing just make sure its covering your whole eye area. Then after school or work do high intensity training. About one hour before sleep open your window and let the cold air enter your room, at the same time dont use any screens or intensive stuff also dont eat 3 hours before sleep. Then before you go to sleep take a hot shower and dont fap cuz that lowers sleep performance after that make sure your room is totally dark and silent and then get your beuty sleep

 

[looks_minimizing]

First of all i would like to say that this is my first guide post. If i make any mistakes please correct me in the replys and dont judge too hard

Anyways lets get started
So first of all this is mostly targeted for adolescence-young adults
As you can see in this picture the circhadian rythm in teens is diffrent from the adults
Meaning that teens is most alert at about 11pm. This is obviously bad since thats when most attempt to sleep. To counteract this we will try to change the circhadian rythm by exsposing our eyes to ligth preferbly the sun. If you live in countris unaccessible to the sun in winter time you can buy ligth therapy glasses. These go for about 200$ on amazon. Or just use your phone screen which wouldnt be optimal but better then nothing just make sure its covering your whole eye area. Then after school or work do high intensity training. About one hour before sleep open your window and let the cold air enter your room, at the same time dont use any screens or intensive stuff also dont eat 3 hours before sleep. Then before you go to sleep take a hot shower and dont fap cuz that lowers sleep performance after that make sure your room is totally dark and silent and then get your beuty sleep
View attachment 4939431

w formatting bro

 

[primal141]

w formatting bro

Is that ironic

 

[normanx]

First of all i would like to say that this is my first guide post. If i make any mistakes please correct me in the replys and dont judge too hard

Anyways lets get started
So first of all this is mostly targeted for adolescence-young adults
As you can see in this picture the circhadian rythm in teens is diffrent from the adults
Meaning that teens is most alert at about 11pm. This is obviously bad since thats when most attempt to sleep. To counteract this we will try to change the circhadian rythm by exsposing our eyes to ligth preferbly the sun. If you live in countris unaccessible to the sun in winter time you can buy ligth therapy glasses. These go for about 200$ on amazon. Or just use your phone screen which wouldnt be optimal but better then nothing just make sure its covering your whole eye area. Then after school or work do high intensity training. About one hour before sleep open your window and let the cold air enter your room, at the same time dont use any screens or intensive stuff also dont eat 3 hours before sleep. Then before you go to sleep take a hot shower and dont fap cuz that lowers sleep performance after that make sure your room is totally dark and silent and then get your beuty sleep
View attachment 4939431

mirin do the triple tap red screen method on ur phone unless ur an androidcel

 

[polarpop]

hot showers contribute very much to good sleep, been doing it for a while, and i thought fapping makes you sleep easier because of the prolactin spike oxytocin and vasopressin increase aswel

 

[iamnotgrayipromise]

hot showers contribute very much to good sleep, been doing it for a while, and i thought fapping makes you sleep easier because of the prolactin spike oxytocin and vasopressin increase aswel

opposite for me for some reason

 

[primal141]

hot showers contribute very much to good sleep, been doing it for a while, and i thought fapping makes you sleep easier because of the prolactin spike oxytocin and vasopressin increase aswel

I mean that is true but studies also show it makes sleep quality worse but i mean overall it wont do a big diffrence

 

[primal141]

mirin do the triple tap red screen method on ur phone unless ur an androidcel

I am

 

[normanx]

this might sound retarded ash but i be doing my oral care and skincare w just the light from the phone pointing at the sink some ppl rlly be doing their night routine in full bathroom light

 

[looks_minimizing]

Is that ironic

absolutely not

 

[Lincoln_d07]

Since washing your face is better with cold water do you recommend doing it before you shower? Cause I feel like doing it after would reduce the sleep benefits of a warm shower by waking you back up.