THE ONLY SLEEP GUIDE YOU NEED FROM @FACELESS

[Faceless.]

The most important things about sleep:

1. Sleep schedule, here is the important thing, most people think you should go to sleep and wake up at the same time, or go to sleep same time. Yes going to sleep the same and waking up the same time is very good, but the only thing that truly matters is waking up at the same time everyday. Your body will release melatonin 14-16 hours after you wake up. So even if you go to sleep same time everyday it won't help. You should always wake up at the same time.
2. Deep sleep, you should maximize your quality of sleep:
Your room should be fully dark
Sleeping naked helps you sleep deeper
No noise, buy some noiseblockers for your esrs
If you are on your phone/pc before sleep, put a blue light blocker on your screen. You can put it with your devices blue light blocker, or download an app if you want a better blocker
No exercises 3 hours before sleep
No food 3-4 hours before sleep
No water 2 hours before sleep (small amounts are okay)
Heavy blankets
Mouth tapping to not nose breathe

3. How active you are during the day:
Most people struggle with sleep because they are not tired, for the best effect walk 15+k everyday. Exercise a lot. Study. Do anything to get tired.

THE ONLY SUPPLEMENTS FOR SLEEP THAT YOU NEED:

1. Magnesium glycinate 400mg if you dont workout, 800 mg if you workout (you get more stressed because of working out)
2. Melatonin 3mg, take 1 hour exactly before bed.
REMEMBER TO GO TO Pharmacist for a recipe to not get scammed.

WHAT IS THE IDEAL TIME OF SLEEP AND WHEN TO GO
If you are still growing: 9 hours, 22-23 to 7-8.
If you are grown: 7.5 hours, 22-23 to 5:30, 6:30.

Thanks for reading.