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Deleted member 5467
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First post here:
If you don't know who Matthew Walker is, he is a legit sleep scientist and recommend you watch everything you can on his stuff
Been getting 8-10 hours sleep consistently and tracking it through my Oura ring
Most important part of getting good sleep is
1. What you do BEFORE you go to sleep
2. Supplements you take
#1. What to do BEFORE you go to BED & during the day
- Lift in the evening
I've found that lifting in the evening 2-3 hours away from bed time, my body goes to sleep MUCH faster than during the day
- Stop eating 2-3 hours before bed time
"When we eat late at night, the muscles that digest and metabolize our food have to keep working when they should be resting. This can delay your ability to fall asleep and can prevent you from getting the deep, restful stage of sleep you need to feel refreshed the next day."
.
- Eat high protein (1g/lb of BW)
Noticed a MAJOR difference when I upped my protein
.
- Wear Blue light blocking glasses once it gets dark
Talked about this in the first post, it is a MUST. Blue light at night seriously fucks up your natural rhythm. I got two different pairs of blue light blocking glasses to try out. 1 pair from Gunnar Optiks & 1 pair from True Dark.
They both work well I use the Gunnar once the sun goes down
Then 60-90 minutes before bed I switch to the True Dark (red lenses)
- NO stimulants
Should be a no brainer, don't drink coffee at night
#2. The PERFECT Sleep Stack
- Do everything above, take this stack 60 minutes before bed every night
L-Tryptophan - 1500mg
.
L-Theanine - 1000mg
.
Melatonin - 3-6mg
Would take breaks, you could build a tolerance to it if taken too much too often
Magnesium Glycinate - 400mg
Most people are deficient in Magnesium anyway, you should take regardless
Glycine - 3g
My sleep results using this stack (tracking on my Oura ring)
EXTRA
MK-677
Increases GH, would take 60-90 minutes before before bed. At two hours you will be too hungry to fall asleep as it increases Ghrelin hormone as well
.
The Importance of Sleep
Tried to be as high effort as possible. ---------------------------------------------------------------------------------------- “A lack of sleep will age a man a decade” If you haven’t seen this, awesome Ted Talk on sleep What you need is consistent quality sleep. It will give you more...
looksmax.org
If you don't know who Matthew Walker is, he is a legit sleep scientist and recommend you watch everything you can on his stuff
Been getting 8-10 hours sleep consistently and tracking it through my Oura ring
Most important part of getting good sleep is
1. What you do BEFORE you go to sleep
2. Supplements you take
--------HOW TO GET 10-HOURS SLEEP EVERY NIGHT--------
#1. What to do BEFORE you go to BED & during the day
- Lift in the evening
I've found that lifting in the evening 2-3 hours away from bed time, my body goes to sleep MUCH faster than during the day
Does exercising at night affect sleep? - Harvard Health
New research suggests that people can exercise in the evening without it affecting their sleep as long as they avoid vigorous physical activity for at least one hour before bedtime....
www.health.harvard.edu
- Stop eating 2-3 hours before bed time
"When we eat late at night, the muscles that digest and metabolize our food have to keep working when they should be resting. This can delay your ability to fall asleep and can prevent you from getting the deep, restful stage of sleep you need to feel refreshed the next day."
Late-Night Snacks and Better Sleep: How What (and When) You Eat Impacts Sleep and Health
Having trouble sleeping? Late-night snacks might be the culprit. Learn how late-night eating impacts your sleep and health, and learn how to avoid evening hunger.
www.conehealth.com
- Eat high protein (1g/lb of BW)
Noticed a MAJOR difference when I upped my protein
Higher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials
Background: Limited and inconsistent research findings exist about the effect of dietary protein intake on indexes of sleep.Objective: We assessed the effect of protein intake during dietary energy restriction on indexes of sleep in overweight and obese ...
www.ncbi.nlm.nih.gov
Can A High Protein Diet Improve Sleep Quality
Metabolic Research Center offers a holistic approach to weight loss. Our plans are easy to follow and you'll lose weight quickly.
www.emetabolic.com
- Wear Blue light blocking glasses once it gets dark
Talked about this in the first post, it is a MUST. Blue light at night seriously fucks up your natural rhythm. I got two different pairs of blue light blocking glasses to try out. 1 pair from Gunnar Optiks & 1 pair from True Dark.
They both work well I use the Gunnar once the sun goes down
GUNNAR Glasses | The Original Gaming & Computer Glasses
Try GUNNAR glasses to enhance your digital life and protect your vision. GUNNAR Optiks offers a real-world solution to keep your eyes safe while using gadgets.
gunnar.com
Twilights Classic
TrueDark Twilight sport-style glasses with full coverage foam barrier for maximum nighttime junk light blocking protection.
truedark.com
- NO stimulants
Should be a no brainer, don't drink coffee at night
#2. The PERFECT Sleep Stack
- Do everything above, take this stack 60 minutes before bed every night
L-Tryptophan - 1500mg
Health Topics A-Z
How to Use It The typical Western daily diet contains 0.5-2.0 grams of L-tryptophan. 2 Some authorities recommend taking L-tryptophan supplements with food or beverages high in carbohydrate and away from foods high in protein in order to improve absorption and uptake into the brain. 3, 4 Where...
www.peacehealth.org
L-Theanine - 1000mg
L-Theanine: Dosage, Benefits, and Side Effects
Learn about the health benefits of L-theanine.
www.healthline.com
Effect of l-theanine on glutamatergic function in patients with schizophrenia | Acta Neuropsychiatrica | Cambridge Core
Effect of l-theanine on glutamatergic function in patients with schizophrenia - Volume 27 Issue 5
www.cambridge.org
Would take breaks, you could build a tolerance to it if taken too much too often
Melatonin for Sleep: Does It Work?
Melatonin supplements promise sound, natural sleep—and are even touted as a “miracle” for people with sleep disorders. Here’s what you need to know about your body’s natural melatonin production and melatonin sleep aids.
www.hopkinsmedicine.org
The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature
A systematic review was conducted using Samueli Institute’s Rapid Evidence Assessment of the Literature (REAL[©] ) process to determine the evidence base for melatonin as an agent to optimize sleep or improve sleep quality, and generalize ...
www.ncbi.nlm.nih.gov
Most people are deficient in Magnesium anyway, you should take regardless
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial - PubMed
Supplementation of magnesium appears to improve subjective measures of insomnia such as ISI score, sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol, in...
pubmed.ncbi.nlm.nih.gov
The Benefits of Magnesium for Better Sleep - Amerisleep
Recent studies of the relationship between magnesium and sleep show it can help you get better, more undisturbed shut-eye. Read on for more.
amerisleep.com
The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus
The use of glycine as a therapeutic option for improving sleep quality is a novel and safe approach. However, despite clinical evidence of its efficacy, the details of its mechanism remain poorly understood. In this study, we investigated the site of ...
www.ncbi.nlm.nih.gov
The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers
Approximately 30% of the general population suffers from insomnia. Given that insomnia causes many problems, amelioration of the symptoms is crucial. Recently, we found that a non-essential amino acid, glycine subjectively and objectively improves sleep ...
www.ncbi.nlm.nih.gov
My sleep results using this stack (tracking on my Oura ring)
EXTRA
MK-677
Increases GH, would take 60-90 minutes before before bed. At two hours you will be too hungry to fall asleep as it increases Ghrelin hormone as well
Prolonged Oral Treatment with MK-677, a Novel Growth Hormone Secretagogue, Improves Sleep Quality in Man
Previous studies have indicated the existence of common mechanisms regulating sleep and somatotropic activity. In the present study, we investigated the effects of prolonged treatment with a novel, orally active, growth hormone secretagogue (MK-677) on sleep quality in healthy young and older...
www.karger.com
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