FryingSeedOils
bloatchaser
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sleep is the time where your body and brain truly recovers, especially in REM phases so particularly if you do sport sleep will be one of the most important things if you want to be healthy
first you should aim to get 7-8 hours of sleep, this is water but many people ignore this fact still.
ideally you would use your natural circadian rythm and sleep once the sun sets but this is almost impossible to do with work/schoom since you get no hours left of your free time. before sleeping you need to cut all blue light sources (phones and LED lights). use candles 2 hours before sleeping as a light source, they emit almost no disruptive blue light which stops melatonin production. eat dinner 1-2 hours before sleeping and get no caffeine or alcohol 4 hours before going to sleep into your body. put out the candle and close your eyes before a maximum of 20 minutes of your time you need to sleep in to get your 7-8h.
while sleeping you should keep all your electric devices out of your room (phones, tablet, airpods, etc.). use a mechanical alarm clock to wake you up. the optimal sleeping position is the one youre most comfortable with. avoid too soft matraces and too high pillows. the best would be to sleep naked but sleeping with underwear is also okay. keep your room cold and as dark as possible. get all your chores done and dokt reciprocate since it will keep you stressed and not allowing your sleep to be perfect.
after sleeping try to get immediate sunlight for at least 15 minutes and also hydrate immediately. its best to get your cortisol up by moving lightly in ghe morning because your cortisol should normally spike in the morning and gradually go down during the day (not counting short term cortisol or adrenaline)
the benefits of sleeping like this: your muscles will recover 18-22% better compared to bad sleep. HGH peaks during the first 2 hours of deep sleep so sleeping like this will optimize hgh production. also testosterone production increases during sleep and peaks in the morning. (reason for your moring boner) if you dont get a morning boner you should worry about your sleep and overall testosterone. its not mandatory to get one everyday but it should come the majority of mornings. theres also a lot more benefits especially on the brain but ig the thread is already long enough.
hope you will acknowledge this, its kinda water but still
first you should aim to get 7-8 hours of sleep, this is water but many people ignore this fact still.
ideally you would use your natural circadian rythm and sleep once the sun sets but this is almost impossible to do with work/schoom since you get no hours left of your free time. before sleeping you need to cut all blue light sources (phones and LED lights). use candles 2 hours before sleeping as a light source, they emit almost no disruptive blue light which stops melatonin production. eat dinner 1-2 hours before sleeping and get no caffeine or alcohol 4 hours before going to sleep into your body. put out the candle and close your eyes before a maximum of 20 minutes of your time you need to sleep in to get your 7-8h.
while sleeping you should keep all your electric devices out of your room (phones, tablet, airpods, etc.). use a mechanical alarm clock to wake you up. the optimal sleeping position is the one youre most comfortable with. avoid too soft matraces and too high pillows. the best would be to sleep naked but sleeping with underwear is also okay. keep your room cold and as dark as possible. get all your chores done and dokt reciprocate since it will keep you stressed and not allowing your sleep to be perfect.
after sleeping try to get immediate sunlight for at least 15 minutes and also hydrate immediately. its best to get your cortisol up by moving lightly in ghe morning because your cortisol should normally spike in the morning and gradually go down during the day (not counting short term cortisol or adrenaline)
the benefits of sleeping like this: your muscles will recover 18-22% better compared to bad sleep. HGH peaks during the first 2 hours of deep sleep so sleeping like this will optimize hgh production. also testosterone production increases during sleep and peaks in the morning. (reason for your moring boner) if you dont get a morning boner you should worry about your sleep and overall testosterone. its not mandatory to get one everyday but it should come the majority of mornings. theres also a lot more benefits especially on the brain but ig the thread is already long enough.
hope you will acknowledge this, its kinda water but still