1blameclavicular
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I’m making this thread because sleep is one of the most important things in puberty and some ppl seem to not realise that especially those asking "potential?" and proceed to eat like shit, sleep 4h a day and etc.
If you’re trying to maximize your genetic potential, sleep should genuinely be one of your main priorities.
This thread is water but it still has to be said because a lot of people ruin their sleep with bullshit so yeah.
The main reason sleep matters for looksmaxxing during puberty is growth hormone (HGH).
Growth hormone affects things like:
Key Part To This Shit:
Most growth hormone is released during deep sleep.
Research shows that growth hormone is mainly secreted during deep sleep (slow-wave sleep), especially soon after you fall asleep.
www.sleepadvisor.org
A large portion of daily growth hormone release happens in the first part of the night, during the first deep sleep cycles.
So when you're sleeping, your body literally enters a repair and "re"grow mode.
This is especially important during puberty because that’s when the body is going through major physical and hormonal development, which requires a lot of sleep.
If you're constantly sleeping 5–6 hours or staying up until 3–4am every night, you're basically limiting the time your body has to release growth hormone.
If you have school and need to wake up around 6–7am, the realistic ideal bedtime is:
9 PM.
Yes, it sounds childish.
Yes, it sounds dumb.
But biologically it's actually very good for you.
Why?
Because:
Growth hormone peaks about 60 90 minutes after falling asleep, which corresponds with the first deep sleep stage.
So if you fall asleep at 9–10 PM, your body is already entering those deep sleep cycles earlier in the night.
THE ACTUAL TUTORIAL DONT SAY DNR NIGGER:
Your room should be pitch black.
Not:
Pitch black.
Darkness helps your brain produce melatonin, which is the hormone that tells your body it's time to sleep.
Melatonin helps you fall asleep faster and improves sleep depth.
Deeper sleep = better growth hormone release.
How to do it:
Your body runs on a circadian rhythm (internal clock).
If you sleep:
your body never stabilizes.
Try to:
Consistency helps your body enter deep sleep faster.
Which again means better growth hormone release.
Your body temperature naturally drops when preparing for sleep.
If your room is too warm it becomes harder to reach deep sleep.
Ideal range:
18–21°C
Cooler environments generally improve sleep depth.
Deep sleep = more growth hormone pulses.
Phones and screens mess with sleep.
Blue light tells your brain it’s daytime and delays melatonin production.
That makes it harder to enter deep sleep.
Try to stop using screens 30–60 minutes before bed.
Getting sunlight within 10–20 minutes after waking up helps reset your circadian rhythm.
This makes it easier to fall asleep the next night and improves sleep quality.
Better sleep quality = deeper sleep = better hormone release.
How I personally do this: I go out with my dog before school for abt 15 mins just to get the sunlight and vitamin D ( also helps me be energized )
THE END
Already waiting for the "dnr water" replies under this but its okay
Also chatjewpt was used for info, but it kept telling me bullshit so I researched with my friend on other sites which I put in the post.
If you’re trying to maximize your genetic potential, sleep should genuinely be one of your main priorities.
This thread is water but it still has to be said because a lot of people ruin their sleep with bullshit so yeah.
Why sleep matters (growth hormone)
The main reason sleep matters for looksmaxxing during puberty is growth hormone (HGH).
Growth hormone affects things like:
- bone growth
- facial development
- muscle growth
- tissue repair
- fat metabolism
- skin regeneration
Key Part To This Shit:
Most growth hormone is released during deep sleep.
Research shows that growth hormone is mainly secreted during deep sleep (slow-wave sleep), especially soon after you fall asleep.
The Relationship Between Sleep and HGH (Human Growth Hormone) - Sleep Advisor
Sleep and HGH are intricately tied. Getting enough sleep is essential for healthy levels of HGH, and with it, athletic performance through cellular growth and repair.
www.sleepadvisor.org
So when you're sleeping, your body literally enters a repair and "re"grow mode.
This is especially important during puberty because that’s when the body is going through major physical and hormonal development, which requires a lot of sleep.
If you're constantly sleeping 5–6 hours or staying up until 3–4am every night, you're basically limiting the time your body has to release growth hormone.
Ideal sleep time (if you're in school)
If you have school and need to wake up around 6–7am, the realistic ideal bedtime is:
9 PM.
Yes, it sounds childish.
Yes, it sounds dumb.
But biologically it's actually very good for you.
Why?
Because:
- the first 1–3 hours after falling asleep are when the biggest growth hormone pulses happen
- deep sleep cycles happen early in the night
- going to sleep earlier helps maximize those deep sleep phases
Growth hormone peaks about 60 90 minutes after falling asleep, which corresponds with the first deep sleep stage.
So if you fall asleep at 9–10 PM, your body is already entering those deep sleep cycles earlier in the night.
THE ACTUAL TUTORIAL DONT SAY DNR NIGGER:
1. Complete darkness (very important)
Your room should be pitch black.
Not:
- “kinda dark”
- streetlight through the window
- LED lights everywhere
Pitch black.
Darkness helps your brain produce melatonin, which is the hormone that tells your body it's time to sleep.
Melatonin helps you fall asleep faster and improves sleep depth.
Deeper sleep = better growth hormone release.
How to do it:
- blackout curtains
- cover LEDs with tape if u have sum
- turn off monitors
- no glowing chargers facing you
- sleep mask if necessary
2. Consistent sleep schedule
Your body runs on a circadian rhythm (internal clock).
If you sleep:
- 10pm one day
- 3am the next
- midnight another day
your body never stabilizes.
Try to:
- sleep at the same time every night
- wake up at the same time every morning
Consistency helps your body enter deep sleep faster.
Which again means better growth hormone release.
3. Cool room
Your body temperature naturally drops when preparing for sleep.
If your room is too warm it becomes harder to reach deep sleep.
Ideal range:
18–21°C
Cooler environments generally improve sleep depth.
Deep sleep = more growth hormone pulses.
4. No phone before bed
Phones and screens mess with sleep.
Blue light tells your brain it’s daytime and delays melatonin production.
That makes it harder to enter deep sleep.
Try to stop using screens 30–60 minutes before bed.
5. Morning sunlight
Getting sunlight within 10–20 minutes after waking up helps reset your circadian rhythm.
This makes it easier to fall asleep the next night and improves sleep quality.
Better sleep quality = deeper sleep = better hormone release.
How I personally do this: I go out with my dog before school for abt 15 mins just to get the sunlight and vitamin D ( also helps me be energized )
THE END
Already waiting for the "dnr water" replies under this but its okay
Also chatjewpt was used for info, but it kept telling me bullshit so I researched with my friend on other sites which I put in the post.
