what are things i can do to sleep better

[Leanislawofc]

what are the best things i can do for gh production and what is the most optimal time go to sleep

 

[hopelessgymcel]

sleepmaxx

 

[HtnceI]

what are the best things i can do for gh production and what is the most optimal time go to sleep

Get an optimal circadian rythym, sleep in a very dark room, no blue light before bed 2-3 hours. Sleep till you wake up energized (no alarms) obviously 8-9 hours

 

[saff]

melatonin, magnesium glycinate, let the sun wake you up.

 

[shandingo]

what are the best things i can do for gh production and what is the most optimal time go to sleep

Read before bed , remove blue light 1-2 hours before bed , wake up and go to sleep at the same time everyday , avoid caffeine 6 hours before bedtime , eat your last meal of the day 4 hours before and avoid alcohol and fast food for dinner.

 

[Deleted member 315964]

What you want:
8-9h in bed (7.5-8.5h actual sleep) , Same wake time EVERY DAY (schedule) , Cool dark quiet room.

How to set it up:
Within 30-60min of waking up go outside & get natural sunlight for 10-20min (or use a 10.000 lux light) ,
move your body for at least 5-10min after waking up) ,
Delay caffeine to 60-90min after waking up (lets your cortisol peak naturally) ,
3h before last heavy meal, no more exercise
2h before dim your lights, avoid bright lights from devices
1h before Low stimulation (do things that relax you)

Also tape your mouth if needed, lie on your left side, wear an eye mask and ear plugs.