How to sleep CORRECTLY and WHY

[pizza]

tape

what type of tape you use?

 

[Deleted member 9787]

Just close your eyes bro

 

[Alibaba69]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

Great guide op but too many carbs too close to sleep will blunt HGH release and turn u into a dwarf

 

[Alibaba69]

+ isometric exercises seem to tire the brain the fast before sleep, 20-30 reps of 1 leg 1 arm (opposite) rising and switch seems to help me,
Also You need to explain REM more:
-drink a glass of wine 3-4 hours before sleep,
-lucid dreaming seems to make REM longer
-meybe melatonin?
-ice shower 1hour before sleep
-65-70 temperature in US units seem to be the best for sleeping
Edit your post, REM is what you want not the overall sleep time, if you could sleep 4h rem straight you'd be as rested as normal sleep
Rem=life
Also make a box with aluminium wrapping around it and put all devices inside for the night or at least put them away, they mess up brain in the long run

no no no
alcohol is horrible for sleep and will make u shorter
stopped shotgunning beer tbh

 

[Be_ConfidentBro]

Been going to bed at 8 am and waking at 6 pm lately. Over for me

 

[Deleted member 15305]

@badg96

 

[๕ඞChick3ncu1ry]

All of these wouldn’t work since I have sleep apnea

 

[JackalY56]

I have insomnia, so it will be harder to sleep early even with sleeping pill. I usually sleep at 2 and wake up 7 or 9. Is that fine?

 

[JackalY56]

I have insomnia, so it will be harder to sleep early even with sleeping pill. I usually sleep at 2 and wake up 7 or 9. Is that fine?

 

[ascension!]

I have insomnia, so it will be harder to sleep early even with sleeping pill. I usually sleep at 2 and wake up 7 or 9. Is that fine?

No

 

[JackalY56]

11 wake up at 7?

 

[caveman]

sleep is critical and hardly anyone knows how to optimize it

 

[Looks Forever]

Just sleep bro! It will give u looks dedsrs

 

[Deleted member 1140]

i caught sleep aids when i slept next to an asian room mate back in high school (i raped him)

 

[Mr.cope]

It doesn’t matter how long you sleep the quality of sleep matters more

 

[Kroker]

I have insomnia, so it will be harder to sleep early even with sleeping pill. I usually sleep at 2 and wake up 7 or 9. Is that fine?

Name of the sleeping pill? I have insomnia too

 

[Deleted member 22191]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

dnr

 

[Deleted member 22191]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

dnr

 

[Deleted member 22191]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

dnr

 

[Deleted member 22191]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

dnr

 

[Michael15651]

It’s over for night shitcels

Working 12 hours a night 80 hours a week makes this a difficult task but could be helpful for a regular person who has time on their hands

 

[Michael15651]

It’s over for night shitcels

Working 12 hours a night 80 hours a week makes this a difficult task but could be helpful for a regular person who has time on their hands

 

[your moms dildo]

Hey I appreciate all that info, and I agree with some of it, whereas some sound completely new to me

● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!

Why would sleeping time before midnight be worth more? Are there any sources you could share?

I don't doubt it's true but I need to be 100% sure before i make huge changes to my life lol.

 

[Deleted member 15698]

Sounds nice, the problem is I have a life and be fucking hoes at night

 

[RAITEIII]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

I cant sleep properly im always awake thinking of smth it's weird af

 

[Tylermax]

huge

 

[Gravityman]

Where is sauna, cool bedroom, magnesium and red light therapy. Shit thread.

 

[Martian]

● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!

how come? What is the logic behind this?

 

[blackpilledforlife]

10 hours of sleep? In what fucking universe?

Impossible of you work

 

[blackpilledforlife]

10 hours of sleep? In what fucking universe?

Impossible of you work

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

and what the fuck do you do when you work in SHIFTS
Morning, afternoon and Night Shift changing every 1/2 weeks

 

[the_nextDavidLaid]

Impossible of you work

and what the fuck do you do when you work in SHIFTS
Morning, afternoon and Night Shift changing every 1/2 weeks

You find a better job

 

[Deleted member 53646]

Just close your eyes bro

 

[Harashii]

W thread , gj man

 

[Chadpreet_]

Agreed, sleep is extremely important especially for youngmaxxers.

 

[Jasonfedele.is_god]

after swallowing black pill I found out that i dont even know how to breath,swallow, and sleep.
good thread btw

Real

 

[Deleted member 53646]

Thanks, I already hate sleeping because I have a hard time tying to go to sleep.

 

[nigkook]

W thread , gj man

Real

 

[krylx]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

Thanks and good night I'll do this for another night

 

[1ofcyberjunk]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

any particular recommended sleep positions?

 

[EuroAscendCoper]

Kill yourself.

 

[quinfluence]

+ isometric exercises seem to tire the brain the fast before sleep, 20-30 reps of 1 leg 1 arm (opposite) rising and switch seems to help me,
Also You need to explain REM more:
-drink a glass of wine 3-4 hours before sleep,
-lucid dreaming seems to make REM longer
-meybe melatonin?
-ice shower 1hour before sleep
-65-70 temperature in US units seem to be the best for sleeping
Edit your post, REM is what you want not the overall sleep time, if you could sleep 4h rem straight you'd be as rested as normal sleep
Rem=life
Also make a box with aluminium wrapping around it and put all devices inside for the night or at least put them away, they mess up brain in the long run

The aluminum box is real, I have all of my devices in an EMF protection paper. Didn’t know that people on this forum were aware of these things.

 

[prettyboy.elyas]

Consistency>Duration. I went from sleeping from circa 2am-12pm, to now forcing my self to wake up at 5 am and to sleep at around 22:00-23:00.

all you need is 5 hours of sleep. just make it consistent

https://pubmed.ncbi.nlm.nih.gov/33054339/

 

[bleachgoon]

Same
Anyone know a cure for this? I just make myself stop breathing, seems to wake me up quicker.

I have it twice a Month but I started to enjoy it ever since I Reversed the experience. If I See something scary I think to myself that the sleep paralysis demon is Lucky because I Would kill him if i could move. Works Everytime. Also the Experience of not being able to move can be pleasant with the Sensation of the blood rushing through your Head. Sounds very weird but it works

 

[LooksMaxxingBoss]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

We all hated sleep when we were younger but now we know it’s crucial and try to get as much of it as possible

 

[PSL Les]

What's behind having sleep before midnight being worth double. Is this scientifically proven?

 

[Outerz14]

what type of tape you use?

No sleep for your face

 

[autistic_tendencies]

What's behind having sleep before midnight being worth double. Is this scientifically proven?

Our ancestors probably started sleeping once the sun went down and woke up very early at sunrise

 

[futtigo]

This post sounds ridiculous but think back. Did anyone teach you "how to sleep"? They taught you how to use a spoon or how to wipe your butt but they never taught you how to sleep. Yea you close your eyes and pretend to go to sleep but do you know what time?
In this thread, I am giving you the basics of sleeping right.

This is HUGE.​

The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin (hunger hormone), causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer.

Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however, can disrupt circadian rhythms and make it more difficult to get to sleep at night.

“If you religiously take Creatine and only sleep 5 hours a night, you’re a f*cking idiot” -Stan Efferding.

If you wake up early after inadequate sleep in order to do cardio, you’re stepping over $100 bills to pick up nickels. It’s a zero sum game.
Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve strength and performance even more!!

Greg Nuckols (Strongerbyscience.com) recent Meta-Analysis on sleep states that: “The biggest takeaway from all of these studies is that nothing beats making sure your head is on your pillow for enough hours each night. Both studies examining the effects of sleep extension (increasing time in bed to 9-10+ hours per night) found marked performance improvements in high-level athletes in a short period of time, while all other interventions had mixed results.” -Greg Nuckols

Sleep loss limits fat loss: https://www.sciencedaily.com/releases/2010/10/101004211637.htm
Sleep is also CRITICAL for learning physical and mental patterns and skills for sports and education: https://www.theatlantic.com/health/archive/2014/04/for-better-performance-athlete s-need-sleep/361042/

​

*Practicing good sleep hygiene:
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● Every hour you get to sleep before midnight is like 2 hours in the sleep bank!
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and workload. (More than 20-30 minutes and you may begin Deep or REM sleep which will make you groggy when you wake up).
● Wake up at the same time every day, 7 days a week, this helps set the clock making it easier to get to sleep at night.
● Sleep in a pitch black room with blackout blinds. Turn off ALL appliances, nightlights etc...
● Sleep in a Quiet room or use earplugs or earphones.
● Don’t take stimulants like caffeine or drink too many fluids too close to bedtime.
● Some carbohydrates in your meal about 2 hours before bed has been shown to help with the quality of sleep and helps prevent waking. The brain doesn’t sleep and doesn’t stop using glycogen all night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis).
● No TV or phone within an hour of bed (the bright light prevents melatonin secretion). Wearing blue light blocking glasses will help reduce the waking impact of electronics on the eyes.
● Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
● Children and pets should sleep in a separate bed.


Sleep Apnea - If you hold your breath or snore during sleep or wake up tired then you may need a sleep study and ultimately a CPAP. This can be an expensive and time-consuming process but it’s imperative. You may opt to buy a used CPAP on Craigslist for an immediate and affordable resolution. I use the Resmed Remstar Plus with “auto” function so the pressure auto adjusts. Masks are available on Amazon if not included.

CPAP
https://www.thecpappeople.com/Products/Respironics-System-One-REMstar-Plus -CPAP__DS260S.aspx?gclid=EAIaIQobChMIioag4vPp2QIVSJR-Ch2GmASmEAYY AyABEgKAr_D_BwE
Search for “CPAP” on Craigslist in your area and find the Remstar system one auto or a comparable “auto” set machine.

SLEEP TEST:
Go to Sleeptest.com for an at-home sleep test.
Try CPAP.com for new CPAP machines Mask - I’ve found the “Nose Pillow” to be the most comfortable. Here it is available on Amazon. https://www.amazon.com/gp/aw/d/B071FB3YRN/ref=yo_ii_img?ie=UTF8&psc=1

SLEEP AIDS:
Melatonin has not been shown to be beneficial for regular sleep and may actually cause drowsiness upon waking.
It has been shown to be helpful for resetting circadian rhythms when travelling to minimize jet lag.
Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.
I don’t recommend sleep aids or prescriptions.

*Dr Stasha Gominak MD, Neurologist and sleep specialist has some fascinating articles on her website: DrGominak.com

This interview with Dr Gominak on High-Intensity Health is packed with great information including sleeps effects on Gut Health, Repairing chronic diseases, child development, behavioural disorders and much more: Dr Gominak - High-Intensity Health YouTube.

​

High iq sleep is important if you Cant do it Right you can do Nothing

 

[Outerz14]

Honestly it's all about sleeping on your back

 

[tqmax]

Good thread e