AlexoJeLTN
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This thread will give you tips to get better sleep
// Welcome to another low effort guide by me, i will cover why sleep is important and overall tips to sleep better. Imma go into some details here. Its very simple, most things are free cost. //
// TLDR AT END //
// Welcome to another low effort guide by me, i will cover why sleep is important and overall tips to sleep better. Imma go into some details here. Its very simple, most things are free cost. //
// TLDR AT END //
1. Why is sleep important
// I think just by telling you that less sleep = more cortisol should be enough but im gonna break it down //
- Sleeps helps with regeneration of body, its very calming and everyone enjoys sleep. Sleeping stimulates GH, Test and Melatonin, and regulates Cortisol, Ghrelin & Leptin. What does each hormone do?
- GH (Growth Hormone): Repairs tissues, builds muscle, improves skin, stimulates bone growth, better bone density, etc.
- Test (Testosterone): Builds muscle, maintains bone density, supports healthy hair and improves facial structure
- Melatonin: Sleep hormone, mainly regulates sleep cycle and circadian rhythm
- Cortisol: You want to have cortisol as low as possible. High cortisol breaks down collagen, raises blood sugar, causes dark circles etc. etc. keep it on the low
- Ghrelin: Ghrelin is a so called "hunger hormone" if its high, it signals your body to eat more and promotes fat storage. We want to keep this on the low, who wants to be hungry? After appetite it should be on the low
- Leptin: Leptin is "satiety hormone", it signals your brain that you are full, it helps control appetite. We want to keep this on the high. We want to be satieted
- Having good sleep helps regulate all of these imporant hormones for you
2. What you are doing wrong
// These are things that most people think/do wrong about sleep //
a) Not getting enough sleep
Solution: Get 7-9 hours of sleep daily. Everyone knows, but most dont utilize it
b) Not sleeping during deep sleep phase
Solution: You dont gotta just sleep enough. You need to do it at the right time. During that stage, your body stimulates all of those hormones. The deep sleep phase is occurs in the first half of the night (23:00 - 3:00). Its also known as Non-REM
c) Eating, drinking & blue light
Solution: The typical, 3 hours no food, 2 hours no drink and 1 hour no phone. I would adjust it to 3, 3 and 2. I would say the most important is the blue light. Blue light stops your body from producing melatonin which is needed for sleep, and also reduces the quality of the sleep. You can be on your phone in bed but wear blue-light glasses, or set on your phone to red coloring
3. Tips to utilize for better sleep
- Colder enviroment
- Weighted blanket
- No blue light
- Open window
- Dark room
- Eye mask
- Consistent sleeping schedule
- No caffeine
- Comfortable mattress and pillow
- Earplugs
- Supplements (Melatonin, magnesium)
Melatonin: Dont do long term, dosage is 0.5-3mg
Magnesium: Supports melatonin production, relaxes muscles & lowers stress hormones
4. Sleep cycle & Circadian rhythm
Sleep cycle: 90 minutes long, repeats around 5 times a night and is divided into No REM and REM
- No REM: Deep sleep, restores the body and energy
- REM (Rapid Eye Movement): Brain is active during REM phase, this is when dreaming happens
Circadian Rhythm: 24 hour bodys internal clock. Regulates sleep, body temperature, metabolism and hormone release based on light. Sets your alertness and energy.
- Morning: Coritsol raises // you will be wakeful //
- Night: Melatonin raises // you will be sleepy //
TLDR
- No blue light, eating and drinking 3 hours before
- Be in a cold, dark enviroment
- Sleep for 7-9 hours and in your circadian rhythm
- Sleep is fundamental for hormone balance
- No blue light, eating and drinking 3 hours before
- Be in a cold, dark enviroment
- Sleep for 7-9 hours and in your circadian rhythm
- Sleep is fundamental for hormone balance
If you liked this guide REP IT and bump it up to support me, thanks.
tags: martinez0900 jeoyw9192
