What is the right amount of sleep for a 15 year old to maximise growth?

[mk677enjoyer]

everyone tells is 8 hours, i think is more, someone with the knowledge can help me?

 

[0ver98]

nigga as long as you get 8 hours or above you'll be fine

 

[disinfecting]

8-10 hours is sufficient for teenagers

 

[Deleted member 291046]

everyone tells is 8 hours, i think is more, someone with the knowledge can help me?

Meanwhile Chad is sleep deprived, does drugs, & ends up 6'2.

 

[Ameliyat Masası]

genetics and surgerypill brutal

 

[mk677enjoyer]

Meanwhile Chad is sleep deprived, does drugs, & ends up 6'2.

View attachment 4540703

how much you height?

 

[Vass]

everyone tells is 8 hours, i think is more, someone with the knowledge can help me?

I recommend around 9 hours. Keep in mind it takes time to fall asleep so 9 hours is actually 9.5 hours.

Sleep quality is more important, you want to maximize GH release. Growth does not happen during sleep (at least for growth you are concerned about), instead GH is released during sleep. So you want to maximize GH.

Wake up at sunrise daily, go outside first thing. You can find an excuse such as volunteering to bring out trash. You can grab an apple while you go to pass the time. Stay around 5-10 minutes. More is better but 5 minimum. This ensures proper hormonal release throughout the day and including the night


The times you wake and sleep must be consistent.

 

[ZYGOID]

What matters too is sleep quality.

Reduce noise:
Clothes absorb sound vibrations, so put them around your bed, around your head, against the walls, put clothes on the knobs of dressers, blankets on your night stand. A towel over your lamp after you turn it off.

Blue light:
reduce as much as possible, turn the phone screen down, make it orange, blue light glasses, red lights, incandescent lights, etc.

Supps
Melatonin "works" but your brain produces it, don't mess with your brain and exogenously introduce it. Your dreams might be weird, and you often develop dependence.
Magnesium the gold standard, have a bit of threonate, glycinate, chloride whatever form will be good enough.
Sugar sleep is a metabolicaly taxxing process. Your mitochondria need to develop a lot of energy to use for the day. The brain literally recharges the gradient of energy so the day pulls from the energy built from the night.
Creatine makes you jacked and helps sleep, and helps reduce negative effects of sleep deprivation

Exercise
Hard lifts I sleep great those days
especially light cardio helps during the day to make you sleep well at night

Morning sunlight
expose yourself to very bright light so your body gets the rhythm set

mindset
have a clear intention to sleep well and wake up well rested. People go to sleep with problems and wake up with solutions. the mind is powerful, your intentions seem to trickle down physiologically to all sorts of stuff. Intend to have great sleep and sleep holding that intention.

Muscles
systematically run through the whole body, from the top of your head to the toes of your feet and unclench your muscles. You may think you're not clenched, but place the attention on each muscle you can, slowly, release the muscles. People walk around with stiffness, and sleep with stiffness. How many people have "hyperTENSION" when they could just relax their muscles lol. This is also a deep esoteric meditation hack, but simply just relax all the muscles, then relax them further. Keep "letting go" of the muscles until you don't notice your body, and you're close to sleep.

Don't sleep on your stomach, it's dumb. Side or back works. People say don't sleep on back, whatever bro.

Mouth tape and nose strips (nothing else needs said here)

Take a hot bath before

Start relaxing the hour prior. Unwind. Do the same thing every day. Do boring stuff to help you sleep faster.

Delta waves.
play them on your phone. Mimics brainwaves of deep sleep, puts you there, tons of vids on youtube just find one.

Have two alarms.
I have an ipad literally dedicated to be an alarm and I keep it fully charged and on airplane mode so I never miss an alarm if my phone is dead.

You may be fine with 7 hours, you may work best with 9. Don't BS yourself. Over weeks find what makes you feel best.

Milk before bed.
Tons of different nutrients, like sugar, your body needs some fuel. Lots of people wake up because their glycogen stores (sugar/carb stores) are depleted.
Also salt. Salt is good before bed too.

I think this is a fairly good list. lmk if you got any other q's.

 

[mk677enjoyer]

What matters too is sleep quality.

Reduce noise:
Clothes absorb sound vibrations, so put them around your bed, around your head, against the walls, put clothes on the knobs of dressers, blankets on your night stand. A towel over your lamp after you turn it off.

Blue light:
reduce as much as possible, turn the phone screen down, make it orange, blue light glasses, red lights, incandescent lights, etc.

Supps
Melatonin "works" but your brain produces it, don't mess with your brain and exogenously introduce it. Your dreams might be weird, and you often develop dependence.
Magnesium the gold standard, have a bit of threonate, glycinate, chloride whatever form will be good enough.
Sugar sleep is a metabolicaly taxxing process. Your mitochondria need to develop a lot of energy to use for the day. The brain literally recharges the gradient of energy so the day pulls from the energy built from the night.
Creatine makes you jacked and helps sleep, and helps reduce negative effects of sleep deprivation

Exercise
Hard lifts I sleep great those days
especially light cardio helps during the day to make you sleep well at night

Morning sunlight
expose yourself to very bright light so your body gets the rhythm set

mindset
have a clear intention to sleep well and wake up well rested. People go to sleep with problems and wake up with solutions. the mind is powerful, your intentions seem to trickle down physiologically to all sorts of stuff. Intend to have great sleep and sleep holding that intention.

Muscles
systematically run through the whole body, from the top of your head to the toes of your feet and unclench your muscles. You may think you're not clenched, but place the attention on each muscle you can, slowly, release the muscles. People walk around with stiffness, and sleep with stiffness. How many people have "hyperTENSION" when they could just relax their muscles lol. This is also a deep esoteric meditation hack, but simply just relax all the muscles, then relax them further. Keep "letting go" of the muscles until you don't notice your body, and you're close to sleep.

Don't sleep on your stomach, it's dumb. Side or back works. People say don't sleep on back, whatever bro.

Mouth tape and nose strips (nothing else needs said here)

Take a hot bath before

Start relaxing the hour prior. Unwind. Do the same thing every day. Do boring stuff to help you sleep faster.

Delta waves.
play them on your phone. Mimics brainwaves of deep sleep, puts you there, tons of vids on youtube just find one.

Have two alarms.
I have an ipad literally dedicated to be an alarm and I keep it fully charged and on airplane mode so I never miss an alarm if my phone is dead.

You may be fine with 7 hours, you may work best with 9. Don't BS yourself. Over weeks find what makes you feel best.

Milk before bed.
Tons of different nutrients, like sugar, your body needs some fuel. Lots of people wake up because their glycogen stores (sugar/carb stores) are depleted.
Also salt. Salt is good before bed too.

I think this is a fairly good list. lmk if you got any other q's.

thank you for the info

 

[mk677enjoyer]

I recommend around 9 hours. Keep in mind it takes time to fall asleep so 9 hours is actually 9.5 hours.

Sleep quality is more important, you want to maximize GH release. Growth does not happen during sleep (at least for growth you are concerned about), instead GH is released during sleep. So you want to maximize GH.

Wake up at sunrise daily, go outside first thing. You can find an excuse such as volunteering to bring out trash. You can grab an apple while you go to pass the time. Stay around 5-10 minutes. More is better but 5 minimum. This ensures proper hormonal release throughout the day and including the night


The times you wake and sleep must be consistent.

thanks

 

[Vass]

thanks

Also do not sleep on back, sleep on side. This is natural sleep position.