Guide Sleep guide : Unlock Your Body's Full Potential

[4lt]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.

At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP

You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

 

[4lt]

 

[boxeur]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

nice️

 

[Whitepill]

Like the formatting

 

[Deleted Member 30141]

this is ideal guide although water, i want to must-read it but there are already 2 other sleep threads, i need more opinions

 

[4lt]

this is ideal guide although water, i want to must-read it but there are already 2 other sleep threads, i need more opinions

Sigma, I'm sorry but this thread obv mogs the other sleep threads...

 

[Deleted Member 30141]

Sigma, I'm sorry but this thread obv mogs the other sleep threads...

ah fuck it must readed

 

[dextermogin]

my sleep is fucked for some reason. i go to bed at 12pm and go to sleep at like 5am

 

[Deleted Member 42785]

Like the formatting

helps with tiktok brained people.

 

[Clone]

Sigma, I'm sorry but this thread obv mogs the other sleep threads...

Cope mine has Vegas Nerve Stimulation

 

[Whitepill]

helps with tiktok brained people.

No it just looks good

 

[Deleted Member 42785]

No it just looks good

sure bud

 

[latenightthief]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324
You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

Hey, you have any tips for night shift workers?
How does that effect the circadian cycle?

 

[Deleted Member 36944]

I like the primal sleeping position, it helps me a lot

 

[Bennyeh]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324
You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

Good thread

 

[camdaman216]

14. Wearing socks

Hi your guide is great but i would just know why wearing socks would improve your sleep?
Thanks!

 

[MrOstrich]

Is there an optimal range for sleeping? As in, is sleeping 01:00 to 09:00 as good as sleeping from 23:00 to 07:00 for instance? Granted, there are some people who just seem to be more like night owls in general, but I'm not sure about how much of that is modern cope for simply being kept awake by electronics.

 

[tusharnipane]

I love sleeping

 

[bok]

just sleep theory

 

[Kain]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324
You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

Reading this at late night

 

[basedslovak]

Ideal time to sleep?

 

[Bigmummyjoe57]

Ideal time to sleep?

to 8pm - 10pm

 

[vamp]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324
You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

Bookmarked,

 

[Pengu]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324
You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

nice thread

 

[dreamer]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324
You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

Ripped it from another forum , mirin the effort

 

[CopperbottomSub5]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324
You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

I've gotten so used to sleeping with AirPods while having either music or a YouTube video playing that I am worried about whether I would be able to sleep without the noise. Is it necessary to have silence, or is my method tolerated?

 

[P1et]

n***a just fucking sleep

 

[eric shay]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324
You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

how does background sound affect sleep?

 

[truthhhhh00]

I've gotten so used to sleeping with AirPods while having either music or a YouTube video playing that I am worried about whether I would be able to sleep without the noise. Is it necessary to have silence, or is my method tolerated?

I thinks its prob for your overall stress levels to sleep without any stimulation/background noise. try easing into it over a couple of nights

 

[Submental]

Table of content
1) Introduction
2) Circadian Rhythm
3) How to improve sleep
4) Napping
5) Sleep Environment
6) Supplements

---

Introduction

Spoiler: Spoiler

Introduction
Sleep is the basic of life.
In today's world lack of sleep is so common you can go find anyone out there who only sleeps 5 hours a day (might be you). Every time I used to wake up unmotivated, tired, sleepy, & sometimes dizzy and it RUINED me and I know its because I lack sleep. So I started to focus on my sleep for my overall body, health & looks and I never felt more better. In this guide, I want to let you know how to maximize sleep so you can start improve your life too.

Benefits of quality sleep

• Extend lifespan
• Better health
• Better mood
• HEIGHT & TESTOSTERONE RAHHH

Circadian Rhythm

Spoiler

Circadian Rhythm
Circadian rhythm is the 24 hour internal clock in our brain that controls when you feel tired and when you feel energized by responding to our environment.
View attachment 50322
At day : Cortisol goes UP & Melatonin is DOWN
and the opposite happened at night
At night : Cortisol goes DOWN & Melatonin is UP
View attachment 50324
You need to sleep below 11PM and sleep for of 7-9 hours.
if you are in puberty, it's best that you sleep for 8-9 hours

How To Improve Sleep

Spoiler

How To Improve Sleep
The Basics
1. Having a consistent sleep schedule.
2. Exercise during the day.
3. Sunlight.
4. No big meals/drinks 2 hours before bed.
5. No caffeine/nicotine 6 hours before bed.
6. No screen for minimum 1-2 hours before bed.
7. Meditating / Stretching.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements.
9. Blue light blocking glasses.
10. Nasal strips.
11. Warm shower 1-2 hours before bed.
12. Avoiding EMFs
13. Weighted blankets
14. Wearing socks

Spoiler: Explanation

The Basics
1. Having a consistent sleep schedule
(Sleep and wake u at the same time every day (IMPORTANT).
Having a consistent sleep schedule helps the body keep a consistent internal clock.
2. Exercise during the day
(Regular daytime exercise can lead to deeper, more restful sleep at night. It improves the body's natural clock. REMINDER NOT TO EXERCISE AT NIGHT SINCE IT CAN INTEFERE WITH SLEEP.)
3. Sunlight
(Getting sunlight can improve circadian rhythm by Synchropnizationing our Biological Clocks, Regulating our melatonin production, etc.)
4. No big meals/drinks 2 hours before bed
(Consuming food close to bedtime can lead to discomfort as your body continues to digest)
5. No caffeine/nicotine 6 hours before bed
(These stimulants can disrupt sleep.)
6. No screen for minimum 1-2 hours before bed
Exposure to blue light (screens) can inhibit the production of melatonin.
7. Meditating / Stretching
Meditating or stretching before sleep can improve sleep quality by promoting relaxation, being calm and mindful before sleep can improve your sleep quality.

Extras on how to improve sleep
(Again, its extra and means not necessary)
8. Supplements
(Self-explanatory. Supplements can improve sleep quality in their own way)
9. Blue light blocking glasses
(Blue light exposure can disrupt melatonin production. Wearing blue light blocking glasses may help with sleep quality.)
10. Nasal strips
(Imrpoves breathing and airflow)
11. Warm shower 1-2 hours before bed.
(supporting the body temperature regulation)
12. Avoiding EMFs
(Exposure to EMF (Electromagnetic fields) can disrupt sleep. you can avoid emfs by turning off your wifi router before sleep, turning on airplane mode on ur device, or using an EMF shield products.)
13. Weighted blankets
(The deep pressure from weighted blankets can make you more relaxed and reduce anxiety)
14. Wearing socks
(For feet warmth, this might increase sleep quality depending on the individual)
15. Mouth tapes
(This can help with sleep especially if your a mouth breather)

Napping

Spoiler

Napping
Napping is okay, the best time to take a nap is 1 pm-3 pm for 20-30 minutes, During this time, many people experience a natural dip in alertness and energy levels, known as an "afternoon slump." The body's internal clock shows a need for rest in this usual physiological reaction.

Room Condition

Spoiler

Room Condition
1. PITCH BLACK NO LIGHT
(Get blackout curtains)
2. Comfortable temperature (Cool temperature)
3. NO SOUND
4. Good comfy mattress and pillow
5. A clean room

Supplements

Spoiler

Supplements

• L-Theanine
• Magnesium
  (There is magnesium supplements and spray btw)
  
  
• Melatonin
  (Drink before bed)
  
  
• Vitamin D
  (Drink vitamin D only in the morning and day.)
  (Drinking Vitamin D at night can ruin melatonin production)
  
  
• Glycine
• 5-HTP

all super valid, though should be mentioned that melatonin used regularly is not good