Sleepy bedtime routine? Sleep is one of the top muscle growth contributors out there. What do (you) do to maximize your quality sleep gains?
>>77185708leave it 4chan retards to need an instruction manual on how to go to sleep
>>77185714Maybe you wouldn't be so mean and grumpy if you got enough sleep
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>>77185708Sleep hygiene. Look it up.The guy above is right though.
How do I stop waking up in the middle of the night? Or at least go back to sleep easily. My sleep hygiene is pretty much perfect, but I still wake up 3-4 times a night. I do have the gene that makes it harder for me to process caffeine, but I only drink 150 mg and don't drink any after 11:30 am (bed time is between 12 and 1 am). My stack:>Mag Threonate>Zinc>Low dose melatonin from Nootropics Depot>Apigenin>Inositol>Tart Cherry>OleamideI've tried Mag Glycinate and L-theonine and they they don't really make much of a difference. Also kills my libido too.
>>77186505If you metabolize it slowly you'll still have somewhere around 50mg in your system by bed time...
>>77186505Fill your tummy with food instead of fag pills. Fiber, resistant starch. Beans and brown rice and oats and sweet potato. It's extremely unlikely that you need mineral supplements.
>>77186505How's the urge to piss when you wake up? Do you snore or sometimes wake up with a dry mouth? Is it cold enough in your room and is there sufficient venitilation? Is it dark enough? Any light or sound sources? Does anything feel uncomfortable when you wake up, tingling in extremities or whatever?
>>77186505how do you know you have that gene? i feel like shit whenever i drink a coffee. get the shakes, feel nauseous and dizzy, and can't sleep for shit even if i had it at 7 am in the morning.
>>77186599because I got tested and it was found.>>77186586no dry mouth or discomfort. I do use the bathroom most times, but it's never usually why I wake up in the first place I feel. Room is cold and dark, no crazy sounds (I use a white noise machine)I know waking up in the middle of the night is normal, especially as we get older (I'm 34), it just happens every night multiple times and I do struggle falling back asleep often).>>77186543How do you come to this conclusion? I've tried cutting out caffeine or just drinking decaf (which I know has caffeine but so little) and didn't see much of an improvement.
no screens for at least an hourread for a bit on the ereader
>>77186697>no screens>read an ereadernani?
>>77186720e-ink is vastly different to a phone or monitor
>>77186802it's still a screen and not good for you.
>>77186906i'm just gonna assume fiction is too hard for you
>>77185708>number 1 by far is shower before bad. literally impossible to go to bed with all the filth on your body. >full stomach, eat something filling but nothing to fatty>air out the room>change sheets on a weekly basis. I know some of you fuckers use them for months
>>77186505See an ENT and have them check your airwaysI was similar and found out that i snore and wake myself up with whats basically sleep apnea-lite
>>77185708>no caffeine>no alcohol>don't eat too close to bedtime>tape over led lights>Temp at 60F-67F>blackout curtains>earplugsThe real gamechanger for me was silicone earplugs. Foam ones hurt after a while cause they expand and put pressure on your inner ear. With the silicone ones, you just warm them up in your hands and mold them to your outer ear. Very comfy even for side sleepers.
>>77186802I was thinking of getting myself a small e-ink tablet. Is it worth it? They are pretty pricy
>>77185708Best thing I ever did for my sleep was to get a dakimakura, I sleep much better with it. Having a GF was also good for sleeping but they come and go, the daki is forever.
I dont understand it but I've unlocked some strange hack. I've had restless leg syndrome for years, I got so annoyed with it that in the middle of the night I went over to my weight bench that I dont use. Tried to figure out what squat type exercise to use to completely blow out my leg muscles so i could sleep.I experimented around and ended up doing not a squat but a "deep-squatted hip lift". I did about 45 of them to total and complete quadricep muscle failure, to where I collapsed in my bed. I felt a huge rush of blood in my upper thighs and instead of waking me up it put me to sleep in 15 mins. No moving around, just exhaustion and then sleep.That was 2 weeks ago and I've been doing it 5 nights a week and it works everytime. I even moved my bench near my bed and I squat on the thing like a fucking gargoyle. This shit is addicting, and I look forward to that warm rush of blood, wtf man.
>>77186906What part about looking at screens do you believe is bad for you?
>>77185708I've been going through tough phase in my life (divorce)I lack ability to sleep and when I do I can't get up easily.What can help me?This is really not good since it just make me procrastinate even more.
>>77186802You can use bluelight filters.
>>77187141This.I shower each time I get back from outside.Drink warm glass of milkMy bedroom is nice, clean, and tidyBut really the main thing to kill sleep is stress.I'm lucky I have a massage service available in my area, I order one when I don't sleep well for few days.
>>77187305idk I'm using my kobo, tough lil thingjust books, haven't tried bw comics or mangaprobably ask here >>>/g/108519308>>77187804where the screen turns red? I'm not a fan
>>77188281>where the screen turns red? I'm not a fanMore like stop the blue really.
