Ultimate Sleepmaxing Guide

First off lets start with why sleep is that important:
theres a few perspectives from where we can look at sleep, whether its performance, muscle growth, general growth, appearance or just ur feeling.
we create a lot of stress and micro damages while working out which gets repaired while were sleeping due to the growth hormone (HGH) spikes, increased muscle protein synthesis, testosterone production. Nervous system also recovers which plays a big role as well. If not slept well for a few days ur literally going to have burnout because ur body simply cant repair and recover. Speaking from experience as an amateur kickboxer.
Next is fat loss or general body composition:
Poor sleep increases Ghrelin (hunger hormone) and cortisol (stress hormone). It decreases leptin (satiety hormone) and insulin sensitivity. This results in:

• more cravings
• more water retention
• harder fat loss
• easier muscle loss for exp in a cut.

Basically increases appetite, reduces metabolic efficiency and makes u look more bloated.
Next is brain performance:
Sleep is critical for:

• memory consolidation,
• skill learning,
• reaction time and decision making.

Especially rem is important for motor skill improvements, pattern recognition and emotional regulation.
Lack of sleep = slower processing + worse decisions etc.

Okay so u probabaly now know why sleep is really important for ur health.

Now lets try to actually understand sleep:
sleep is divided into 4 sleep phases.

• N1 (light sleep)
• N2 (deeper light sleep)
• N3 (Deep Sleep)
• REM (Dream Sleep)

now deeper:

n1:

• brain waves slow from alert beta → relaxed alpha → theta waves
• muscles relax
• heart rate slows
• u can wake up easily

duration about 1-5 minutes.
you may have experienced that "falling" in your dreams. yea that happens in that phase.

n2:

• body temperature drops
• heart rate slows further
• brain produces sleep spindles
• memory processing begins
• u can still wake up pretty easy in that phase

duration about 45-55% of total sleep.

n3:

• brain produces large delta waves
• growth hormone spikes
• tissue repair happens
• immune system strengthens
• muscles recover
• energy stores refill
• u are the hardest to wake up in that phase

If you wake up during deep sleep, you feel groggy
Deep sleep is highest in the first half of the night.
duration usually 1-2h.

REM Sleep:

• rapid eye movements
• dreaming
• emotional processing
• memory consolidation
• motor skill integration

rem is crucial for:

• reaction time
• learning techniques
• tactical thinking
• creativity

Also good to know:
each full cycle is about 90 minutes.

What does sleep mean in terms of looksmaxing:

so first of sleep plays a big role in your appearance.

• deep sleep (N3) = skin cell repair, collagen production, inflammation reduction
• poor sleep → cortisol gets higher → more breakouts, redness & fluid retention
• dark circles = blood pooling under eyes due to sleep loss
• sleep optimizes hydration → less “puffy” / bloated face
• sleep deprivation = temporary face bloating + tired look
• hormone imbalance → cravings → extra fat in the face
• leptin/Ghrelin balance = better appetite control → healthier body fat distribution
  

sleep is also really important for ur growth and testosterone. and for the short kings: sleeping not enough in puberty may lead to not reaching your full height potential and i mean nobody wants that lol.

Now the part u all have been waiting for - how to actually improve sleep:
some guys feel good with less sleep but for a "normal person" u need to aim for about 8 hours minimum of quality sleep.

1. Fixed sleep schedule
Rhythm is a really important part. try to wake up and go to sleep the same time every day (±30 min).

2. Morning sunlight
within 10-30 min after waking up, try to get some natural light in your eyes. This helps the circadian rhythm as mentioned before. It improves the melatonin release at night and the energy during the day.

3. Reduce light at night
60-90 min before bed:
dim ur lights, put ur phone about 30 min before going to sleep away, this promotes melatonin production.

4. Sleep conditions
aim for a cool room temperature. ideal is 16-19°C
try to get your room to the darkest possible. No leds etc.

5. No heavy eating right before bed
avoid big meals before bed. eat them 2-3h before bed. Those usually lead to higher body temperature due to your gut need to needing to process that food.
small snacks are fine but keep it small lol. i know yall get some heavy ass meals in before going to bed cause your "still hungry", most of the time if u have already eaten something, ur just missing some water so try to drink some glasses before acutally eating such a big meal again.

6. Caffeine
pretty self explanatory but try to avoid caffeine 8 hours before going to bed.

7. right before bed
do some light stretching some ahhh breathing exercises which actually help or read a book. dont do some intense shit like gaming or watching intense series.

8. Workouts
avoid hard workout sessions before bed. Gets ur nervous system going and ur adrenalin up. also self explanatory that this is bad for sleep lol.

Supplements which improve your sleep:
supplements which can actually improve your sleep are:
magnesium (200-400mg in the evening)
glycine (3g before bed)
melatonin (use a low dose and use it carefully - doesnt lead to long term good sleep quality so i usually do not use melatonin)
L-Theanine (100-200mg)
Ashwagandha (depends from where u got it from but usually 1 capsule per day)


This is probably the longest and most detailed sleepmaxing guide you'll ever find. Shit took almost 3 hours of my live with research so i hope u appreciate it lol.

 

[negativ_canthalshit]

First off lets start with why sleep is that important:
theres a few perspectives from where we can look at sleep, whether its performance, muscle growth, general growth, appearance or just ur feeling.
we create a lot of stress and micro damages while working out which gets repaired while were sleeping due to the growth hormone (HGH) spikes, increased muscle protein synthesis, testosterone production. Nervous system also recovers which plays a big role as well. If not slept well for a few days ur literally going to have burnout because ur body simply cant repair and recover. Speaking from experience as an amateur kickboxer.
Next is fat loss or general body composition:
Poor sleep increases Ghrelin (hunger hormone) and cortisol (stress hormone). It decreases leptin (satiety hormone) and insulin sensitivity. This results in:

• more cravings
• more water retention
• harder fat loss
• easier muscle loss for exp in a cut.

Basically increases appetite, reduces metabolic efficiency and makes u look more bloated.
Next is brain performance:
Sleep is critical for:

• memory consolidation,
• skill learning,
• reaction time and decision making.

Especially rem is important for motor skill improvements, pattern recognition and emotional regulation.
Lack of sleep = slower processing + worse decisions etc.

Okay so u probabaly now know why sleep is really important for ur health.

Now lets try to actually understand sleep:
sleep is divided into 4 sleep phases.

• N1 (light sleep)
• N2 (deeper light sleep)
• N3 (Deep Sleep)
• REM (Dream Sleep)

now deeper:

n1:

• brain waves slow from alert beta → relaxed alpha → theta waves
• muscles relax
• heart rate slows
• u can wake up easily

duration about 1-5 minutes.
you may have experienced that "falling" in your dreams. yea that happens in that phase.

n2:

• body temperature drops
• heart rate slows further
• brain produces sleep spindles
• memory processing begins
• u can still wake up pretty easy in that phase

duration about 45-55% of total sleep.

n3:

• brain produces large delta waves
• growth hormone spikes
• tissue repair happens
• immune system strengthens
• muscles recover
• energy stores refill
• u are the hardest to wake up in that phase

If you wake up during deep sleep, you feel groggy
Deep sleep is highest in the first half of the night.
duration usually 1-2h.

REM Sleep:

• rapid eye movements
• dreaming
• emotional processing
• memory consolidation
• motor skill integration

rem is crucial for:

• reaction time
• learning techniques
• tactical thinking
• creativity

Also good to know:
each full cycle is about 90 minutes.

What does sleep mean in terms of looksmaxing:

so first of sleep plays a big role in your appearance.

• deep sleep (N3) = skin cell repair, collagen production, inflammation reduction
• poor sleep → cortisol gets higher → more breakouts, redness & fluid retention
• dark circles = blood pooling under eyes due to sleep loss
• sleep optimizes hydration → less “puffy” / bloated face
• sleep deprivation = temporary face bloating + tired look
• hormone imbalance → cravings → extra fat in the face
• leptin/Ghrelin balance = better appetite control → healthier body fat distribution

sleep is also really important for ur growth and testosterone. and for the short kings: sleeping not enough in puberty may lead to not reaching your full height potential and i mean nobody wants that lol.

Now the part u all have been waiting for - how to actually improve sleep:
some guys feel good with less sleep but for a "normal person" u need to aim for about 8 hours minimum of quality sleep.

1. Fixed sleep schedule
Rhythm is a really important part. try to wake up and go to sleep the same time every day (±30 min).

2. Morning sunlight
within 10-30 min after waking up, try to get some natural light in your eyes. This helps the circadian rhythm as mentioned before. It improves the melatonin release at night and the energy during the day.

3. Reduce light at night
60-90 min before bed:
dim ur lights, put ur phone about 30 min before going to sleep away, this promotes melatonin production.

4. Sleep conditions
aim for a cool room temperature. ideal is 16-19°C
try to get your room to the darkest possible. No leds etc.

5. No heavy eating right before bed
avoid big meals before bed. eat them 2-3h before bed. Those usually lead to higher body temperature due to your gut need to needing to process that food.
small snacks are fine but keep it small lol. i know yall get some heavy ass meals in before going to bed cause your "still hungry", most of the time if u have already eaten something, ur just missing some water so try to drink some glasses before acutally eating such a big meal again.

6. Caffeine
pretty self explanatory but try to avoid caffeine 8 hours before going to bed.

7. right before bed
do some light stretching some ahhh breathing exercises which actually help or read a book. dont do some intense shit like gaming or watching intense series.

8. Workouts
avoid hard workout sessions before bed. Gets ur nervous system going and ur adrenalin up. also self explanatory that this is bad for sleep lol.

Supplements which improve your sleep:
supplements which can actually improve your sleep are:
magnesium (200-400mg in the evening)
glycine (3g before bed)
melatonin (use a low dose and use it carefully - doesnt lead to long term good sleep quality so i usually do not use melatonin)
L-Theanine (100-200mg)
Ashwagandha (depends from where u got it from but usually 1 capsule per day)


This is probably the longest and most detailed sleepmaxing guide you'll ever find. Shit took almost 3 hours of my live with research so i hope u appreciate it lol.

Bump

 

[negativ_canthalshit]

First off lets start with why sleep is that important:
theres a few perspectives from where we can look at sleep, whether its performance, muscle growth, general growth, appearance or just ur feeling.
we create a lot of stress and micro damages while working out which gets repaired while were sleeping due to the growth hormone (HGH) spikes, increased muscle protein synthesis, testosterone production. Nervous system also recovers which plays a big role as well. If not slept well for a few days ur literally going to have burnout because ur body simply cant repair and recover. Speaking from experience as an amateur kickboxer.
Next is fat loss or general body composition:
Poor sleep increases Ghrelin (hunger hormone) and cortisol (stress hormone). It decreases leptin (satiety hormone) and insulin sensitivity. This results in:

• more cravings
• more water retention
• harder fat loss
• easier muscle loss for exp in a cut.

Basically increases appetite, reduces metabolic efficiency and makes u look more bloated.
Next is brain performance:
Sleep is critical for:

• memory consolidation,
• skill learning,
• reaction time and decision making.

Especially rem is important for motor skill improvements, pattern recognition and emotional regulation.
Lack of sleep = slower processing + worse decisions etc.

Okay so u probabaly now know why sleep is really important for ur health.

Now lets try to actually understand sleep:
sleep is divided into 4 sleep phases.

• N1 (light sleep)
• N2 (deeper light sleep)
• N3 (Deep Sleep)
• REM (Dream Sleep)

now deeper:

n1:

• brain waves slow from alert beta → relaxed alpha → theta waves
• muscles relax
• heart rate slows
• u can wake up easily

duration about 1-5 minutes.
you may have experienced that "falling" in your dreams. yea that happens in that phase.

n2:

• body temperature drops
• heart rate slows further
• brain produces sleep spindles
• memory processing begins
• u can still wake up pretty easy in that phase

duration about 45-55% of total sleep.

n3:

• brain produces large delta waves
• growth hormone spikes
• tissue repair happens
• immune system strengthens
• muscles recover
• energy stores refill
• u are the hardest to wake up in that phase

If you wake up during deep sleep, you feel groggy
Deep sleep is highest in the first half of the night.
duration usually 1-2h.

REM Sleep:

• rapid eye movements
• dreaming
• emotional processing
• memory consolidation
• motor skill integration

rem is crucial for:

• reaction time
• learning techniques
• tactical thinking
• creativity

Also good to know:
each full cycle is about 90 minutes.

What does sleep mean in terms of looksmaxing:

so first of sleep plays a big role in your appearance.

• deep sleep (N3) = skin cell repair, collagen production, inflammation reduction
• poor sleep → cortisol gets higher → more breakouts, redness & fluid retention
• dark circles = blood pooling under eyes due to sleep loss
• sleep optimizes hydration → less “puffy” / bloated face
• sleep deprivation = temporary face bloating + tired look
• hormone imbalance → cravings → extra fat in the face
• leptin/Ghrelin balance = better appetite control → healthier body fat distribution

sleep is also really important for ur growth and testosterone. and for the short kings: sleeping not enough in puberty may lead to not reaching your full height potential and i mean nobody wants that lol.

Now the part u all have been waiting for - how to actually improve sleep:
some guys feel good with less sleep but for a "normal person" u need to aim for about 8 hours minimum of quality sleep.

1. Fixed sleep schedule
Rhythm is a really important part. try to wake up and go to sleep the same time every day (±30 min).

2. Morning sunlight
within 10-30 min after waking up, try to get some natural light in your eyes. This helps the circadian rhythm as mentioned before. It improves the melatonin release at night and the energy during the day.

3. Reduce light at night
60-90 min before bed:
dim ur lights, put ur phone about 30 min before going to sleep away, this promotes melatonin production.

4. Sleep conditions
aim for a cool room temperature. ideal is 16-19°C
try to get your room to the darkest possible. No leds etc.

5. No heavy eating right before bed
avoid big meals before bed. eat them 2-3h before bed. Those usually lead to higher body temperature due to your gut need to needing to process that food.
small snacks are fine but keep it small lol. i know yall get some heavy ass meals in before going to bed cause your "still hungry", most of the time if u have already eaten something, ur just missing some water so try to drink some glasses before acutally eating such a big meal again.

6. Caffeine
pretty self explanatory but try to avoid caffeine 8 hours before going to bed.

7. right before bed
do some light stretching some ahhh breathing exercises which actually help or read a book. dont do some intense shit like gaming or watching intense series.

8. Workouts
avoid hard workout sessions before bed. Gets ur nervous system going and ur adrenalin up. also self explanatory that this is bad for sleep lol.

Supplements which improve your sleep:
supplements which can actually improve your sleep are:
magnesium (200-400mg in the evening)
glycine (3g before bed)
melatonin (use a low dose and use it carefully - doesnt lead to long term good sleep quality so i usually do not use melatonin)
L-Theanine (100-200mg)
Ashwagandha (depends from where u got it from but usually 1 capsule per day)


This is probably the longest and most detailed sleepmaxing guide you'll ever find. Shit took almost 3 hours of my live with research so i hope u appreciate it lol.

Mirin this guide bro genuinely BOTB

 

[magnus3773]

mirin, simple and good

 

[Deroga]

Great thread, actually working on something similar so I have some things to add.

With your theanine, glycine, and magnesium (specifically the liquid nano form) I would add taurine as they all work together for better sleep. Red light glasses and being in a dark environment + cut out blue light before bed should be added. I would also recommend 1. taking a hot shower 90 minutes before bed to regulate your body temp and 2. sleep in a cold enviorment (60-64 degrees optimally).

 

[Sxmon210]

Great thread, actually working on something similar so I have some things to add.

With your theanine, glycine, and magnesium (specifically the liquid nano form) I would add taurine as they all work together for better sleep. Red light glasses and being in a dark environment + cut out blue light before bed should be added. I would also recommend 1. taking a hot shower 90 minutes before bed to regulate your body temp and 2. sleep in a cold enviorment (60-64 degrees optimally).

well yea thank u first, with putting your phone away i meant cutting out any blue lights may could have defined that a little bit better. I also mentioned to sleep in an cold and dark environment. But yea you could add the hot shower and taurine as u say they all work pretty good together

 

[cleanrs]

nice post, I also use a red color filter as my night light. Could say it helps a lot!

 

[Sxmon210]

nice post, I also use a red color filter as my night light. Could say it helps a lot!

could have added that aswell but its not as necessary as cutting out any blue lights before going to bed but its a nice to have! thank u for ur feedback tho

 

[baunew]

First off lets start with why sleep is that important:
theres a few perspectives from where we can look at sleep, whether its performance, muscle growth, general growth, appearance or just ur feeling.
we create a lot of stress and micro damages while working out which gets repaired while were sleeping due to the growth hormone (HGH) spikes, increased muscle protein synthesis, testosterone production. Nervous system also recovers which plays a big role as well. If not slept well for a few days ur literally going to have burnout because ur body simply cant repair and recover. Speaking from experience as an amateur kickboxer.
Next is fat loss or general body composition:
Poor sleep increases Ghrelin (hunger hormone) and cortisol (stress hormone). It decreases leptin (satiety hormone) and insulin sensitivity. This results in:

• more cravings
• more water retention
• harder fat loss
• easier muscle loss for exp in a cut.

Basically increases appetite, reduces metabolic efficiency and makes u look more bloated.
Next is brain performance:
Sleep is critical for:

• memory consolidation,
• skill learning,
• reaction time and decision making.

Especially rem is important for motor skill improvements, pattern recognition and emotional regulation.
Lack of sleep = slower processing + worse decisions etc.

Okay so u probabaly now know why sleep is really important for ur health.

Now lets try to actually understand sleep:
sleep is divided into 4 sleep phases.

• N1 (light sleep)
• N2 (deeper light sleep)
• N3 (Deep Sleep)
• REM (Dream Sleep)

now deeper:

n1:

• brain waves slow from alert beta → relaxed alpha → theta waves
• muscles relax
• heart rate slows
• u can wake up easily

duration about 1-5 minutes.
you may have experienced that "falling" in your dreams. yea that happens in that phase.

n2:

• body temperature drops
• heart rate slows further
• brain produces sleep spindles
• memory processing begins
• u can still wake up pretty easy in that phase

duration about 45-55% of total sleep.

n3:

• brain produces large delta waves
• growth hormone spikes
• tissue repair happens
• immune system strengthens
• muscles recover
• energy stores refill
• u are the hardest to wake up in that phase

If you wake up during deep sleep, you feel groggy
Deep sleep is highest in the first half of the night.
duration usually 1-2h.

REM Sleep:

• rapid eye movements
• dreaming
• emotional processing
• memory consolidation
• motor skill integration

rem is crucial for:

• reaction time
• learning techniques
• tactical thinking
• creativity

Also good to know:
each full cycle is about 90 minutes.

What does sleep mean in terms of looksmaxing:

so first of sleep plays a big role in your appearance.

• deep sleep (N3) = skin cell repair, collagen production, inflammation reduction
• poor sleep → cortisol gets higher → more breakouts, redness & fluid retention
• dark circles = blood pooling under eyes due to sleep loss
• sleep optimizes hydration → less “puffy” / bloated face
• sleep deprivation = temporary face bloating + tired look
• hormone imbalance → cravings → extra fat in the face
• leptin/Ghrelin balance = better appetite control → healthier body fat distribution

sleep is also really important for ur growth and testosterone. and for the short kings: sleeping not enough in puberty may lead to not reaching your full height potential and i mean nobody wants that lol.

Now the part u all have been waiting for - how to actually improve sleep:
some guys feel good with less sleep but for a "normal person" u need to aim for about 8 hours minimum of quality sleep.

1. Fixed sleep schedule
Rhythm is a really important part. try to wake up and go to sleep the same time every day (±30 min).

2. Morning sunlight
within 10-30 min after waking up, try to get some natural light in your eyes. This helps the circadian rhythm as mentioned before. It improves the melatonin release at night and the energy during the day.

3. Reduce light at night
60-90 min before bed:
dim ur lights, put ur phone about 30 min before going to sleep away, this promotes melatonin production.

4. Sleep conditions
aim for a cool room temperature. ideal is 16-19°C
try to get your room to the darkest possible. No leds etc.

5. No heavy eating right before bed
avoid big meals before bed. eat them 2-3h before bed. Those usually lead to higher body temperature due to your gut need to needing to process that food.
small snacks are fine but keep it small lol. i know yall get some heavy ass meals in before going to bed cause your "still hungry", most of the time if u have already eaten something, ur just missing some water so try to drink some glasses before acutally eating such a big meal again.

6. Caffeine
pretty self explanatory but try to avoid caffeine 8 hours before going to bed.

7. right before bed
do some light stretching some ahhh breathing exercises which actually help or read a book. dont do some intense shit like gaming or watching intense series.

8. Workouts
avoid hard workout sessions before bed. Gets ur nervous system going and ur adrenalin up. also self explanatory that this is bad for sleep lol.

Supplements which improve your sleep:
supplements which can actually improve your sleep are:
magnesium (200-400mg in the evening)
glycine (3g before bed)
melatonin (use a low dose and use it carefully - doesnt lead to long term good sleep quality so i usually do not use melatonin)
L-Theanine (100-200mg)
Ashwagandha (depends from where u got it from but usually 1 capsule per day)


This is probably the longest and most detailed sleepmaxing guide you'll ever find. Shit took almost 3 hours of my live with research so i hope u appreciate it lol.

helpful Thread Boyo good stuff

 

[Sxmon210]

helpful Thread Boyo good stuff

yo ty ma man

 

[CramL]

First off lets start with why sleep is that important:
theres a few perspectives from where we can look at sleep, whether its performance, muscle growth, general growth, appearance or just ur feeling.
we create a lot of stress and micro damages while working out which gets repaired while were sleeping due to the growth hormone (HGH) spikes, increased muscle protein synthesis, testosterone production. Nervous system also recovers which plays a big role as well. If not slept well for a few days ur literally going to have burnout because ur body simply cant repair and recover. Speaking from experience as an amateur kickboxer.
Next is fat loss or general body composition:
Poor sleep increases Ghrelin (hunger hormone) and cortisol (stress hormone). It decreases leptin (satiety hormone) and insulin sensitivity. This results in:

• more cravings
• more water retention
• harder fat loss
• easier muscle loss for exp in a cut.

Basically increases appetite, reduces metabolic efficiency and makes u look more bloated.
Next is brain performance:
Sleep is critical for:

• memory consolidation,
• skill learning,
• reaction time and decision making.

Especially rem is important for motor skill improvements, pattern recognition and emotional regulation.
Lack of sleep = slower processing + worse decisions etc.

Okay so u probabaly now know why sleep is really important for ur health.

Now lets try to actually understand sleep:
sleep is divided into 4 sleep phases.

• N1 (light sleep)
• N2 (deeper light sleep)
• N3 (Deep Sleep)
• REM (Dream Sleep)

now deeper:

n1:

• brain waves slow from alert beta → relaxed alpha → theta waves
• muscles relax
• heart rate slows
• u can wake up easily

duration about 1-5 minutes.
you may have experienced that "falling" in your dreams. yea that happens in that phase.

n2:

• body temperature drops
• heart rate slows further
• brain produces sleep spindles
• memory processing begins
• u can still wake up pretty easy in that phase

duration about 45-55% of total sleep.

n3:

• brain produces large delta waves
• growth hormone spikes
• tissue repair happens
• immune system strengthens
• muscles recover
• energy stores refill
• u are the hardest to wake up in that phase

If you wake up during deep sleep, you feel groggy
Deep sleep is highest in the first half of the night.
duration usually 1-2h.

REM Sleep:

• rapid eye movements
• dreaming
• emotional processing
• memory consolidation
• motor skill integration

rem is crucial for:

• reaction time
• learning techniques
• tactical thinking
• creativity

Also good to know:
each full cycle is about 90 minutes.

What does sleep mean in terms of looksmaxing:

so first of sleep plays a big role in your appearance.

• deep sleep (N3) = skin cell repair, collagen production, inflammation reduction
• poor sleep → cortisol gets higher → more breakouts, redness & fluid retention
• dark circles = blood pooling under eyes due to sleep loss
• sleep optimizes hydration → less “puffy” / bloated face
• sleep deprivation = temporary face bloating + tired look
• hormone imbalance → cravings → extra fat in the face
• leptin/Ghrelin balance = better appetite control → healthier body fat distribution

sleep is also really important for ur growth and testosterone. and for the short kings: sleeping not enough in puberty may lead to not reaching your full height potential and i mean nobody wants that lol.

Now the part u all have been waiting for - how to actually improve sleep:
some guys feel good with less sleep but for a "normal person" u need to aim for about 8 hours minimum of quality sleep.

1. Fixed sleep schedule
Rhythm is a really important part. try to wake up and go to sleep the same time every day (±30 min).

2. Morning sunlight
within 10-30 min after waking up, try to get some natural light in your eyes. This helps the circadian rhythm as mentioned before. It improves the melatonin release at night and the energy during the day.

3. Reduce light at night
60-90 min before bed:
dim ur lights, put ur phone about 30 min before going to sleep away, this promotes melatonin production.

4. Sleep conditions
aim for a cool room temperature. ideal is 16-19°C
try to get your room to the darkest possible. No leds etc.

5. No heavy eating right before bed
avoid big meals before bed. eat them 2-3h before bed. Those usually lead to higher body temperature due to your gut need to needing to process that food.
small snacks are fine but keep it small lol. i know yall get some heavy ass meals in before going to bed cause your "still hungry", most of the time if u have already eaten something, ur just missing some water so try to drink some glasses before acutally eating such a big meal again.

6. Caffeine
pretty self explanatory but try to avoid caffeine 8 hours before going to bed.

7. right before bed
do some light stretching some ahhh breathing exercises which actually help or read a book. dont do some intense shit like gaming or watching intense series.

8. Workouts
avoid hard workout sessions before bed. Gets ur nervous system going and ur adrenalin up. also self explanatory that this is bad for sleep lol.

Supplements which improve your sleep:
supplements which can actually improve your sleep are:
magnesium (200-400mg in the evening)
glycine (3g before bed)
melatonin (use a low dose and use it carefully - doesnt lead to long term good sleep quality so i usually do not use melatonin)
L-Theanine (100-200mg)
Ashwagandha (depends from where u got it from but usually 1 capsule per day)


This is probably the longest and most detailed sleepmaxing guide you'll ever find. Shit took almost 3 hours of my live with research so i hope u appreciate it lol.

Very high detail, great guide.

 

[disinfecting]

First off lets start with why sleep is that important:
theres a few perspectives from where we can look at sleep, whether its performance, muscle growth, general growth, appearance or just ur feeling.
we create a lot of stress and micro damages while working out which gets repaired while were sleeping due to the growth hormone (HGH) spikes, increased muscle protein synthesis, testosterone production. Nervous system also recovers which plays a big role as well. If not slept well for a few days ur literally going to have burnout because ur body simply cant repair and recover. Speaking from experience as an amateur kickboxer.
Next is fat loss or general body composition:
Poor sleep increases Ghrelin (hunger hormone) and cortisol (stress hormone). It decreases leptin (satiety hormone) and insulin sensitivity. This results in:

• more cravings
• more water retention
• harder fat loss
• easier muscle loss for exp in a cut.

Basically increases appetite, reduces metabolic efficiency and makes u look more bloated.
Next is brain performance:
Sleep is critical for:

• memory consolidation,
• skill learning,
• reaction time and decision making.

Especially rem is important for motor skill improvements, pattern recognition and emotional regulation.
Lack of sleep = slower processing + worse decisions etc.

Okay so u probabaly now know why sleep is really important for ur health.

Now lets try to actually understand sleep:
sleep is divided into 4 sleep phases.

• N1 (light sleep)
• N2 (deeper light sleep)
• N3 (Deep Sleep)
• REM (Dream Sleep)

now deeper:

n1:

• brain waves slow from alert beta → relaxed alpha → theta waves
• muscles relax
• heart rate slows
• u can wake up easily

duration about 1-5 minutes.
you may have experienced that "falling" in your dreams. yea that happens in that phase.

n2:

• body temperature drops
• heart rate slows further
• brain produces sleep spindles
• memory processing begins
• u can still wake up pretty easy in that phase

duration about 45-55% of total sleep.

n3:

• brain produces large delta waves
• growth hormone spikes
• tissue repair happens
• immune system strengthens
• muscles recover
• energy stores refill
• u are the hardest to wake up in that phase

If you wake up during deep sleep, you feel groggy
Deep sleep is highest in the first half of the night.
duration usually 1-2h.

REM Sleep:

• rapid eye movements
• dreaming
• emotional processing
• memory consolidation
• motor skill integration

rem is crucial for:

• reaction time
• learning techniques
• tactical thinking
• creativity

Also good to know:
each full cycle is about 90 minutes.

What does sleep mean in terms of looksmaxing:

so first of sleep plays a big role in your appearance.

• deep sleep (N3) = skin cell repair, collagen production, inflammation reduction
• poor sleep → cortisol gets higher → more breakouts, redness & fluid retention
• dark circles = blood pooling under eyes due to sleep loss
• sleep optimizes hydration → less “puffy” / bloated face
• sleep deprivation = temporary face bloating + tired look
• hormone imbalance → cravings → extra fat in the face
• leptin/Ghrelin balance = better appetite control → healthier body fat distribution

sleep is also really important for ur growth and testosterone. and for the short kings: sleeping not enough in puberty may lead to not reaching your full height potential and i mean nobody wants that lol.

Now the part u all have been waiting for - how to actually improve sleep:
some guys feel good with less sleep but for a "normal person" u need to aim for about 8 hours minimum of quality sleep.

1. Fixed sleep schedule
Rhythm is a really important part. try to wake up and go to sleep the same time every day (±30 min).

2. Morning sunlight
within 10-30 min after waking up, try to get some natural light in your eyes. This helps the circadian rhythm as mentioned before. It improves the melatonin release at night and the energy during the day.

3. Reduce light at night
60-90 min before bed:
dim ur lights, put ur phone about 30 min before going to sleep away, this promotes melatonin production.

4. Sleep conditions
aim for a cool room temperature. ideal is 16-19°C
try to get your room to the darkest possible. No leds etc.

5. No heavy eating right before bed
avoid big meals before bed. eat them 2-3h before bed. Those usually lead to higher body temperature due to your gut need to needing to process that food.
small snacks are fine but keep it small lol. i know yall get some heavy ass meals in before going to bed cause your "still hungry", most of the time if u have already eaten something, ur just missing some water so try to drink some glasses before acutally eating such a big meal again.

6. Caffeine
pretty self explanatory but try to avoid caffeine 8 hours before going to bed.

7. right before bed
do some light stretching some ahhh breathing exercises which actually help or read a book. dont do some intense shit like gaming or watching intense series.

8. Workouts
avoid hard workout sessions before bed. Gets ur nervous system going and ur adrenalin up. also self explanatory that this is bad for sleep lol.

Supplements which improve your sleep:
supplements which can actually improve your sleep are:
magnesium (200-400mg in the evening)
glycine (3g before bed)
melatonin (use a low dose and use it carefully - doesnt lead to long term good sleep quality so i usually do not use melatonin)
L-Theanine (100-200mg)
Ashwagandha (depends from where u got it from but usually 1 capsule per day)


This is probably the longest and most detailed sleepmaxing guide you'll ever find. Shit took almost 3 hours of my live with research so i hope u appreciate it lol.

good read + bump

 

[Sxmon210]

good read + bump

ty

 

[Sxmon210]

Very high detail, great guide.

ty man

 

[jimmymogs]

First off lets start with why sleep is that important:
theres a few perspectives from where we can look at sleep, whether its performance, muscle growth, general growth, appearance or just ur feeling.
we create a lot of stress and micro damages while working out which gets repaired while were sleeping due to the growth hormone (HGH) spikes, increased muscle protein synthesis, testosterone production. Nervous system also recovers which plays a big role as well. If not slept well for a few days ur literally going to have burnout because ur body simply cant repair and recover. Speaking from experience as an amateur kickboxer.
Next is fat loss or general body composition:
Poor sleep increases Ghrelin (hunger hormone) and cortisol (stress hormone). It decreases leptin (satiety hormone) and insulin sensitivity. This results in:

• more cravings
• more water retention
• harder fat loss
• easier muscle loss for exp in a cut.

Basically increases appetite, reduces metabolic efficiency and makes u look more bloated.
Next is brain performance:
Sleep is critical for:

• memory consolidation,
• skill learning,
• reaction time and decision making.

Especially rem is important for motor skill improvements, pattern recognition and emotional regulation.
Lack of sleep = slower processing + worse decisions etc.

Okay so u probabaly now know why sleep is really important for ur health.

Now lets try to actually understand sleep:
sleep is divided into 4 sleep phases.

• N1 (light sleep)
• N2 (deeper light sleep)
• N3 (Deep Sleep)
• REM (Dream Sleep)

now deeper:

n1:

• brain waves slow from alert beta → relaxed alpha → theta waves
• muscles relax
• heart rate slows
• u can wake up easily

duration about 1-5 minutes.
you may have experienced that "falling" in your dreams. yea that happens in that phase.

n2:

• body temperature drops
• heart rate slows further
• brain produces sleep spindles
• memory processing begins
• u can still wake up pretty easy in that phase

duration about 45-55% of total sleep.

n3:

• brain produces large delta waves
• growth hormone spikes
• tissue repair happens
• immune system strengthens
• muscles recover
• energy stores refill
• u are the hardest to wake up in that phase

If you wake up during deep sleep, you feel groggy
Deep sleep is highest in the first half of the night.
duration usually 1-2h.

REM Sleep:

• rapid eye movements
• dreaming
• emotional processing
• memory consolidation
• motor skill integration

rem is crucial for:

• reaction time
• learning techniques
• tactical thinking
• creativity

Also good to know:
each full cycle is about 90 minutes.

What does sleep mean in terms of looksmaxing:

so first of sleep plays a big role in your appearance.

• deep sleep (N3) = skin cell repair, collagen production, inflammation reduction
• poor sleep → cortisol gets higher → more breakouts, redness & fluid retention
• dark circles = blood pooling under eyes due to sleep loss
• sleep optimizes hydration → less “puffy” / bloated face
• sleep deprivation = temporary face bloating + tired look
• hormone imbalance → cravings → extra fat in the face
• leptin/Ghrelin balance = better appetite control → healthier body fat distribution

sleep is also really important for ur growth and testosterone. and for the short kings: sleeping not enough in puberty may lead to not reaching your full height potential and i mean nobody wants that lol.

Now the part u all have been waiting for - how to actually improve sleep:
some guys feel good with less sleep but for a "normal person" u need to aim for about 8 hours minimum of quality sleep.

1. Fixed sleep schedule
Rhythm is a really important part. try to wake up and go to sleep the same time every day (±30 min).

2. Morning sunlight
within 10-30 min after waking up, try to get some natural light in your eyes. This helps the circadian rhythm as mentioned before. It improves the melatonin release at night and the energy during the day.

3. Reduce light at night
60-90 min before bed:
dim ur lights, put ur phone about 30 min before going to sleep away, this promotes melatonin production.

4. Sleep conditions
aim for a cool room temperature. ideal is 16-19°C
try to get your room to the darkest possible. No leds etc.

5. No heavy eating right before bed
avoid big meals before bed. eat them 2-3h before bed. Those usually lead to higher body temperature due to your gut need to needing to process that food.
small snacks are fine but keep it small lol. i know yall get some heavy ass meals in before going to bed cause your "still hungry", most of the time if u have already eaten something, ur just missing some water so try to drink some glasses before acutally eating such a big meal again.

6. Caffeine
pretty self explanatory but try to avoid caffeine 8 hours before going to bed.

7. right before bed
do some light stretching some ahhh breathing exercises which actually help or read a book. dont do some intense shit like gaming or watching intense series.

8. Workouts
avoid hard workout sessions before bed. Gets ur nervous system going and ur adrenalin up. also self explanatory that this is bad for sleep lol.

Supplements which improve your sleep:
supplements which can actually improve your sleep are:
magnesium (200-400mg in the evening)
glycine (3g before bed)
melatonin (use a low dose and use it carefully - doesnt lead to long term good sleep quality so i usually do not use melatonin)
L-Theanine (100-200mg)
Ashwagandha (depends from where u got it from but usually 1 capsule per day)


This is probably the longest and most detailed sleepmaxing guide you'll ever find. Shit took almost 3 hours of my live with research so i hope u appreciate it lol.

Dnr good luck for botb

 

[Sxmon210]

Dnr good luck for botb

thank u hopefully getting into botb

 

[true ascension]

First off lets start with why sleep is that important:
theres a few perspectives from where we can look at sleep, whether its performance, muscle growth, general growth, appearance or just ur feeling.
we create a lot of stress and micro damages while working out which gets repaired while were sleeping due to the growth hormone (HGH) spikes, increased muscle protein synthesis, testosterone production. Nervous system also recovers which plays a big role as well. If not slept well for a few days ur literally going to have burnout because ur body simply cant repair and recover. Speaking from experience as an amateur kickboxer.
Next is fat loss or general body composition:
Poor sleep increases Ghrelin (hunger hormone) and cortisol (stress hormone). It decreases leptin (satiety hormone) and insulin sensitivity. This results in:

• more cravings
• more water retention
• harder fat loss
• easier muscle loss for exp in a cut.

Basically increases appetite, reduces metabolic efficiency and makes u look more bloated.
Next is brain performance:
Sleep is critical for:

• memory consolidation,
• skill learning,
• reaction time and decision making.

Especially rem is important for motor skill improvements, pattern recognition and emotional regulation.
Lack of sleep = slower processing + worse decisions etc.

Okay so u probabaly now know why sleep is really important for ur health.

Now lets try to actually understand sleep:
sleep is divided into 4 sleep phases.

• N1 (light sleep)
• N2 (deeper light sleep)
• N3 (Deep Sleep)
• REM (Dream Sleep)

now deeper:

n1:

• brain waves slow from alert beta → relaxed alpha → theta waves
• muscles relax
• heart rate slows
• u can wake up easily

duration about 1-5 minutes.
you may have experienced that "falling" in your dreams. yea that happens in that phase.

n2:

• body temperature drops
• heart rate slows further
• brain produces sleep spindles
• memory processing begins
• u can still wake up pretty easy in that phase

duration about 45-55% of total sleep.

n3:

• brain produces large delta waves
• growth hormone spikes
• tissue repair happens
• immune system strengthens
• muscles recover
• energy stores refill
• u are the hardest to wake up in that phase

If you wake up during deep sleep, you feel groggy
Deep sleep is highest in the first half of the night.
duration usually 1-2h.

REM Sleep:

• rapid eye movements
• dreaming
• emotional processing
• memory consolidation
• motor skill integration

rem is crucial for:

• reaction time
• learning techniques
• tactical thinking
• creativity

Also good to know:
each full cycle is about 90 minutes.

What does sleep mean in terms of looksmaxing:

so first of sleep plays a big role in your appearance.

• deep sleep (N3) = skin cell repair, collagen production, inflammation reduction
• poor sleep → cortisol gets higher → more breakouts, redness & fluid retention
• dark circles = blood pooling under eyes due to sleep loss
• sleep optimizes hydration → less “puffy” / bloated face
• sleep deprivation = temporary face bloating + tired look
• hormone imbalance → cravings → extra fat in the face
• leptin/Ghrelin balance = better appetite control → healthier body fat distribution

sleep is also really important for ur growth and testosterone. and for the short kings: sleeping not enough in puberty may lead to not reaching your full height potential and i mean nobody wants that lol.

Now the part u all have been waiting for - how to actually improve sleep:
some guys feel good with less sleep but for a "normal person" u need to aim for about 8 hours minimum of quality sleep.

1. Fixed sleep schedule
Rhythm is a really important part. try to wake up and go to sleep the same time every day (±30 min).

2. Morning sunlight
within 10-30 min after waking up, try to get some natural light in your eyes. This helps the circadian rhythm as mentioned before. It improves the melatonin release at night and the energy during the day.

3. Reduce light at night
60-90 min before bed:
dim ur lights, put ur phone about 30 min before going to sleep away, this promotes melatonin production.

4. Sleep conditions
aim for a cool room temperature. ideal is 16-19°C
try to get your room to the darkest possible. No leds etc.

5. No heavy eating right before bed
Evita pasti abbondanti prima di andare a letto. Consumateli 2-3 ore prima di andare a letto. Di solito, questi pasti aumentano la temperatura corporea perché l'intestino ha bisogno di elaborare il cibo.
Piccoli spuntini vanno bene, ma fateli piccoli lol. So che fate pasti pesanti prima di andare a letto perché avete ancora fame, il più delle volte se avete già mangiato qualcosa vi manca solo un po' d'acqua, quindi cercate di bere qualche bicchiere prima di mangiare di nuovo un pasto così abbondante.

6. Caffeina
Abbastanza autoesplicativo, ma cerca di evitare la caffeina 8 ore prima di andare a letto.

7. subito prima di andare a letto
Fai un po' di stretching leggero, degli esercizi di respirazione che aiutano davvero, oppure leggi un libro. Non fare cose intense come giocare ai videogiochi o guardare serie TV intense.

8. Allenamenti
Evita sessioni di allenamento intense prima di andare a letto. Stimola il sistema nervoso e aumenta l'adrenalina. Inoltre, è ovvio che fa male al sonno, lol.

Integratori che migliorano il sonno:
Gli integratori che possono effettivamente migliorare il sonno sono:
magnesio (200-400 mg la sera)
glicina (3 g prima di coricarsi)
melatonina (usare una dose bassa e usarla con cautela, non porta a una buona qualità del sonno a lungo termine, quindi di solito non uso melatonina)
L-teanina (100-200 mg)
Ashwagandha (dipende da dove l'hai preso, ma di solito 1 capsula al giorno)


Questa è probabilmente la guida più lunga e dettagliata per dormire al massimo che troverai mai. Mi ha preso quasi 3 ore di ricerca, quindi spero che ti sia piaciuta, lol.

mirin

 

[ZygomaticArch_01]

Mirin