SLEEP OPTIMIZATION THREAD
Most are not sleeping well and its destroying their health and productivity.
If you are not satisfied with your sleep read this:
Most are not sleeping well and its destroying their health and productivity.
If you are not satisfied with your sleep read this:
There is more to sleep than just getting 8 hours. The quality of your sleep is just as if not more important.
There are multiple stages or cycles of sleep.
You cannot get quality sleep without properly achieving each one of these. They are as follows:
There are multiple stages or cycles of sleep.
You cannot get quality sleep without properly achieving each one of these. They are as follows:
Stage 1: This is the stage where you are not yet asleep, but in the process of falling asleep. Assuming the person is not disturbed, they will move into stage 2.
Stage 2: During this stage, the body is now asleep and experiences a drop in temperature.
Stage 2: During this stage, the body is now asleep and experiences a drop in temperature.
Stage 3: This is a much deeper stage of sleep. It is responsible for a lot of body processes and growth.
Rapid Eye Movement Stage (REM): By far the most important stage of sleep. As a result, it is also the most sensitive and prone to being thrown off course.
Rapid Eye Movement Stage (REM): By far the most important stage of sleep. As a result, it is also the most sensitive and prone to being thrown off course.
It is the deepest stage where the muscles undergo temporary paralysis and where testosterone and other hormones are secreted into the bloodstream.
REM stage is essential for memory, focus, and mental clarity. You will not function well if REM is inhibited.
REM stage is essential for memory, focus, and mental clarity. You will not function well if REM is inhibited.
In order to achieve quality sleep, you must ensure you get through all of these cycles or stages. Optimal sleep time is 9 hours. This ensures all of the sleep cycles are achieved, however, you still need to fix circadian rhythm dis-regulation.
CIRCADIAN RHYTHM
Your circadian rhythm is your minds internal clock. It determines when to release melatonin for sleep among other things. The reason you cannot fall asleep before 10 pm is because your circadian rhythm is dis-regulated.
Do the following to reverse this:
Your circadian rhythm is your minds internal clock. It determines when to release melatonin for sleep among other things. The reason you cannot fall asleep before 10 pm is because your circadian rhythm is dis-regulated.
Do the following to reverse this:
1- Sleep and wake at the same times
Out of all of the habits that I will be mentioning this one is one of the most important.
Sleeping and waking at the same time is the most effective way of priming your circadian rhythm to fall into deep sleep and achieve REM sleep.
Out of all of the habits that I will be mentioning this one is one of the most important.
Sleeping and waking at the same time is the most effective way of priming your circadian rhythm to fall into deep sleep and achieve REM sleep.
2- Sunlight
Get at least 20-30 mins of direct morning sunlight on your body and face a day.
Retinal stimulation of the suns rays will set your circadian rhythm and lead your brain to release more melatonin earlier into the night so you fall asleep quicker and deeper.
Get at least 20-30 mins of direct morning sunlight on your body and face a day.
Retinal stimulation of the suns rays will set your circadian rhythm and lead your brain to release more melatonin earlier into the night so you fall asleep quicker and deeper.
Vitamin D is also crucial for testosterone production as well as your circadian rhythm.
On that note. Get your levels checked and supplement accordingly with MK-7.
On that note. Get your levels checked and supplement accordingly with MK-7.
3- Sleep in a cool and dark room
Your body needs to achieve a drop in temperature in order to get into deep sleep.
This is why sleeping is much harder in the summer time when its hot and humid.
Keep your room at a lower temperature. 65 F is the most optimal for sleep.
Your body needs to achieve a drop in temperature in order to get into deep sleep.
This is why sleeping is much harder in the summer time when its hot and humid.
Keep your room at a lower temperature. 65 F is the most optimal for sleep.
Keep your room as dark as possible. Turn off all the lights.
Any light in your room will interfere with your sleep quality.
Any light in your room will interfere with your sleep quality.
Want to learn how to develop your own personalized sleep routine?
I have a free eBook which teaches you how.
Get it below for FREEπ
najibrahal.gumroad.com
I have a free eBook which teaches you how.
Get it below for FREEπ
najibrahal.gumroad.com
Also, make sure all lights are off and windows closed. You do not want light interfering with your sleep.
4- Avoid Screens 1 Hour Before Sleep
Blue light interferes will prevent you from getting into REM sleep.
Your bedroom should only be for sleep and sex. No phone or TV
4- Avoid Screens 1 Hour Before Sleep
Blue light interferes will prevent you from getting into REM sleep.
Your bedroom should only be for sleep and sex. No phone or TV
Also, keep electronics out of your bedroom and ideally turn the Wifi off before going to sleep.
5- Do not eat within 3 hours of going to sleep
This is will also inhibit the REM stage of sleep. Have your final meal at the latest 3 hours before going to sleep.
Do not go to bed completely fasted either. Have some raw honey and protein 1 hour before.
This is will also inhibit the REM stage of sleep. Have your final meal at the latest 3 hours before going to sleep.
Do not go to bed completely fasted either. Have some raw honey and protein 1 hour before.
Depleted liver glycogen can elevate stress hormones in your sleep. Causing you to wake up frequently.
6- Workout during the day or morning
Working out will not only improve your sleep quality, but it will help you to fall asleep faster.
Workout earlier in the day.
6- Workout during the day or morning
Working out will not only improve your sleep quality, but it will help you to fall asleep faster.
Workout earlier in the day.
7- Finish working 2 hours before bed
The last thing you want is to be stressed out over work before going to bed. Make sure to have everything done at least 2 hours before.
The last thing you want is to be stressed out over work before going to bed. Make sure to have everything done at least 2 hours before.
8- Avoid Stimulants After 12pm
Caffeine, Nicotine, Marijuana, etc these substances will all prevent you from going into deep sleep and achieving REM sleep.
9- Fix micronutrient deficiencies
Micronutrients play a HUGE role in sleep.
- Vitamin D
- Vitamin K2
- Magnesium
Caffeine, Nicotine, Marijuana, etc these substances will all prevent you from going into deep sleep and achieving REM sleep.
9- Fix micronutrient deficiencies
Micronutrients play a HUGE role in sleep.
- Vitamin D
- Vitamin K2
- Magnesium
- Calcium
- Zinc
- Thiamine
These nutrients in particular can lead to profound sleep disturbances if deficient. Use Cronometer and plug in all the foods you eat daily. Make adjustments to fix any deficiencies.
- Zinc
- Thiamine
These nutrients in particular can lead to profound sleep disturbances if deficient. Use Cronometer and plug in all the foods you eat daily. Make adjustments to fix any deficiencies.
10- Fix gut health
Gut health is crucial for proper nutrient balance and absorption.
Refer to my previous thread on gut health below.
Gut health is crucial for proper nutrient balance and absorption.
Refer to my previous thread on gut health below.
11- Supplementation
The following supplements will improve your sleep:
- Glycine (2-5 grams before bed)
- Magnesium Glycinate (200-500 mg before bed)
- L-Theanine (100-200 mg pre-workout )
The following supplements will improve your sleep:
- Glycine (2-5 grams before bed)
- Magnesium Glycinate (200-500 mg before bed)
- L-Theanine (100-200 mg pre-workout )
- Vitamin D with MK-7 (5,000-10,000 IUs a day, depends on your own levels)
If level is below 30 ng/mL, take 10,000 a day
If level is 30-50, take 8,000 a day
If above 60, take 5,000 a day, or at least 30 mins of full body sunlight daily
If level is below 30 ng/mL, take 10,000 a day
If level is 30-50, take 8,000 a day
If above 60, take 5,000 a day, or at least 30 mins of full body sunlight daily
Loading suggestions...