kbp
goated
Intro
Sleep is one of the most crucial things you can optimize to increase height, mood, and health. It is when you rest, GH is released, and you retain things in your memory. It's absolutely crucial to get good sleep. There's tons of things that impact sleep so if I miss one, too bad.
I know I don't have a lot of messages or anything but I have a lot of experience with insomnia and troubles sleeping that I have defeated so while I might not be as knowledgeable on how to pin test I do know a lot about sleep. Formatting might not be the best, its my first big post
Thread Music:
Preparation
Your Bed
Sleep is one of the most crucial things you can optimize to increase height, mood, and health. It is when you rest, GH is released, and you retain things in your memory. It's absolutely crucial to get good sleep. There's tons of things that impact sleep so if I miss one, too bad.
I know I don't have a lot of messages or anything but I have a lot of experience with insomnia and troubles sleeping that I have defeated so while I might not be as knowledgeable on how to pin test I do know a lot about sleep. Formatting might not be the best, its my first big post
I don't have studies or evidence attached to all of these things because this is mostly just my experience with things and also sleep is mostly mental.
Again, this is all just my experience, try the stuff if you want to, this is just all the advice I have on sleep. Ofc I am not a professional and don't offer any true medical advice, try at your own risk.
Again, this is all just my experience, try the stuff if you want to, this is just all the advice I have on sleep. Ofc I am not a professional and don't offer any true medical advice, try at your own risk.
Thread Music:
Preparation
Your Bed
• You MUST adopt a mentality that your bed is only for sleeping. Once you are awake you should not get back in your bed until you're ready to sleep later that night, even if you doomscroll on a chair right next to your bed, do it there and not in your bed. This is real important because it tells your brain that your bed is for sleeping. This is something that you want to decrease but it is hard to eliminate so keep a positive mindset and don't get stressed because you forgot.
• I have rich parents so never had to deal with this but ideally your bed should be off the floor.
• Your sheets should be comfortable, I recommend Buffy sheets that's what I have and I like them. Pillows are preference but I prefer smaller pillows.
The Benefits of Only Using Your Bed for Sleeping
Your bed should be your sanctuary—a place solely for rest and relaxation. Using your bed only for sleeping can transform your sleep quality, helping your mind associate it with rest. In this article, we'll explore the benefits of keeping your bed as a sleep-only zone and how it can lead...
www.turmerry.com
• At around 2 hours before you go to bed, put all devices away. Yes this is very hard and it's not something I always do , but make it a goal.
• Try to only use candle light or soft yellow lights to create a feeling of coziness and idk it works trust me.
• Eliminate random LED lights and litter flickers, this one is a little personal preference, (I know some people that don't care) but for me stopping even little unnatural lights helps me relax and not be stimulated.
Youth screen media habits and sleep: sleep-friendly screen-behavior recommendations for clinicians, educators, and parents - PMC
With the widespread use of portable electronic devices and the normalization of screen media devices in the bedroom, insufficient sleep has become commonplace, affecting 30% of toddlers, preschoolers, and school-age children and the majority of ...
pmc.ncbi.nlm.nih.gov
Routine
• Find a good routine you can consistently do. Don't make it insane and stressful, it should be your time to wind down and prepare to sleep. I really prefer to shower before bed because it makes me feel clean and not sweaty from the past day but to each their own. If something one day goes awry and you don't do it don't stress about it messing up your sleep.
Sleep timing, sleep consistency, and health in adults: a systematic review - PubMed
The objective of this systematic review was to examine the associations between sleep timing (e.g., bedtime/wake-up time, midpoint of sleep), sleep consistency/regularity (e.g., intra-individual variability in sleep duration, social jetlag, catch-up sleep), and health outcomes in adults aged 18...
pubmed.ncbi.nlm.nih.gov
• Eating close to sleeping has multiple risks, though not everyone experiences it to the same degree
Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey - PMC
Sleep hygiene recommendations discourage eating before bedtime; however, the impact of mealtime on sleep has been inconsistent. We examined gender-stratified associations between eating or drinking <1, <2 and <3 h before bedtime, sleep duration and ...
pmc.ncbi.nlm.nih.gov
Stimulation
• Avoiding caffeine for at least 6 hours before bed (ideally more) will help you be calm n not jittery when trying to sleep.
• Avoiding eating for 1 hour before bed, eating close to sleeping has multiple risks, though not everyone experiences it to the same degree
Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey - PMC
Sleep hygiene recommendations discourage eating before bedtime; however, the impact of mealtime on sleep has been inconsistent. We examined gender-stratified associations between eating or drinking <1, <2 and <3 h before bedtime, sleep duration and ...
pmc.ncbi.nlm.nih.gov
Mentality
• Sleep is a total mental game- my best advice as someone who has tried so many ways to trick myself is to simply not let my brain stress out about getting sleep. If I start thinking about my sleep or that its gonna be a rough night of no sleep, I start focusing on exactly what I am doing right now and what my body can feel (ex- I feel my feet on my blanket) and just start paying attention to everything I can feel/see and eventually your brain forgets about the stressful thoughts. Rinse and repeat until u zzz.
• When I am bored of doing the thing above, I try and think about a "safe" place that I been too. Think of a camp, vacation, relatives house and try and walk through all the rooms or spend an ideal day. It distracts your brain.
Magnesium
• Magnesium has been shown to help the subjective difficulties insomnia creates. This is something that I take every night, specifically Magnesium L-Threonate which has gotten great results in studies. I find that I don't experience the intense sleepiness that melatonin causes, it is more of a subtle relaxation. Absolutely would recommend. I don't find the same problem with consistent use like with melatonin.
Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial - PubMed
This showed MgT improved sleep quality, especially deep/REM sleep stages, improved mood, energy, alertness, and daily activity and productivity. These are consistent with how MgT works in neuron cells and animal models, suggesting broader positive impacts on overall brain health.
pubmed.ncbi.nlm.nih.gov
• Finding something like a fan to give you white noise can be helpful to relax.
Can white noise really help you sleep better? - Harvard Health
What is white noise? And is there evidence that it can improve your sleep? Explore white noise and other noise colors like pink and brown noise. Learn what the research says about whether they trul...
www.health.harvard.edu
I can't sleep
• If you for whatever reason can't sleep, there is still hope. I am gonna list some techniques that you can try out and see which one works best for you.
• Tapping -
Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health - PMC
Emotional Freedom Technique (EFT) is an evidence-based self-help therapeutic method and over 100 studies demonstrate its efficacy. However, information about the physiological effects of EFT is limited. The current study sought to elucidate EFTs ...
pmc.ncbi.nlm.nih.gov
Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health - PMC
Emotional Freedom Technique (EFT) is an evidence-based self-help therapeutic method and over 100 studies demonstrate its efficacy. However, information about the physiological effects of EFT is limited. The current study sought to elucidate EFTs ...
pmc.ncbi.nlm.nih.gov
- There's a few apps you can get on your phone. It feels like the dumbest thing ever when your doing it but it is really calming for some people, works for me at least.
• Reading
- Just pick a book and read it, probably shouldn't be a super intense book, something that you could fall asleep reading. You should read it under candlelight or soft lights not bright or LED lights.
• Melatonin
- If you are unable to sleep it is reasonable to use Melatonin supplements to fall asleep. If you wake up in the middle of the night try timed release for a temporary fix. Note that for some people Melatonin can almost have an opposite effect and kinda increase the stress. Do know that melatonin isn't a great permanent solution but sometimes you really just want to go to bed. I don't care how many studies you pull up saying there's no melatonin tolerance or anything, I used it for over a year and gradually upped the dose and when trying to stop sleeping was fucking awful.
Long-term use of melatonin supplements to support sleep may have negative health effects
Research Highlights: A review of 5 years of health records for more than 130,000 adults with insomnia who had used melatonin for at least a year found they were more likely to be diagnosed with heart failure, require hospitalization for the condition ...
Thanks for reading guys lmk how the thread was.
