The Importance of Sleep

[firefox]

“A lack of sleep will age a man a decade”

If you haven’t seen this, awesome Ted Talk on sleep
What you need is consistent quality sleep. It will give you more athletic performance. Increased mood, higher libido, sharper memory, higher testosterone

Beauty sleep isn’t a joke
Also,if you don’t sleep enough, you will look older instantly. Overnight swollen, sunken eyes; dark circles; and pale, dehydrated skin.

“Several studies of prolonged sleep deprivation also suggest breaks in skin barrier function.Rats subjected to prolonged periods of sleep loss in a study developed ulcerative lesions on their paws and tails, and susceptibility to bacterial infection.”
https://www.mdedge.com/obgyn/articl...ology/beauty-sleep-sleep-deprivation-and-skin

People are less inclined to socialize with people who “looked sleepy”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/

What happens when you don’t get enough sleep?
The less you sleep the more your nuts shrink
https://www.ncbi.nlm.nih.gov/pubmed/30353813
Study showing the effects just after 1 week of sleep reduction. Testosterone levels were decreased by 10-15% in healthy young males
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/

Sleep deprivation effect on cognitive performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/

Sleep deprivation triggers immune system to act as if you were under physical stress
https://www.sleepfoundation.org/art...-effect-immune-system-mirrors-physical-stress

Lack of sleep kills libido and results in erectile dysfunction
https://www.jsm.jsexmed.org/article/S1743-6095(19)30006-2/fulltext

Japanese workers who went to bed later showed more depressive symptoms than those who went to bed earlier
https://www.ncbi.nlm.nih.gov/pubmed/24162148
What keeps you from getting good sleep?
Short answer, not having a habit of going to sleep at the same time everyday. It is very easy to fall asleep when you have a natural rhythm set in place.

It’s best to follow your body’s natural circadian clock. 8 hours of sleep is the standard recommendation, 10pm to 6am is a good time to sleep and wake for most people. Obviously not possible for everyone.

What ruins your natural rhythm?
→ Artificial light sources before bed (Blue light)
→ Working night shifts
→ Stimulants: Forcing wakefulness on your body
→ Stress: Increased cortisol

 

[firefox]

----------SOLUTIONS----------​

#1 Best Way: Blue Blockers
If you are not going to stop using your phone before bed, you should probably wear blue light glasses. Wear 3-4 hours before your bedtime. It’s almost impossible to fall asleep at the same time every day, but these make it so much quicker. Good article on blue blockers
https://blueblockglasses.com/blogs/news/what-type-of-blue-blocking-glasses-should-you-get

When you want to buy blue blockers you will find clear, orange, or red lenses. The darker colored lenses will filter more harmful light than the clearer versions
→ Clear Lenses

→ Orange Lenses

→ Red Lenses (This is what you want)

#2 Blackout curtains or use Eye Mask
Tip: If you are going to use the blackout curtains, use black electrical tape and cover any cracks of light coming through (bottom of door, windows, etc.)

#3 Supplements
L-Theanine
It's an amino acid extracted from green tea. It will calm you down and also reduce stress by lowering cortisol.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728665/

Phenibut HCL
Is mostly used as a social lubricant, but will give you deep levels of sleep. Careful as this can have bad withdrawals if abused.
https://delphihealthgroup.com/drugs-and-sleep/phenibut/

Honorable Mentions:
Ashwagandha
CBD Oil
Magnesium Glycinate

 

[المهندس]

Somalis don't age there's 60 year old odayaal looking like a skinny 38 year old.

 

[Mad-MullaH]

you forgot sleep with mouth closed

Ever heard of the trend mouth taping before gling to sleep?

 

[Octavian]

“A lack of sleep will age a man a decade”

If you haven’t seen this, awesome Ted Talk on sleep
What you need is consistent quality sleep. It will give you more athletic performance. Increased mood, higher libido, sharper memory, higher testosterone

Beauty sleep isn’t a joke
Also,if you don’t sleep enough, you will look older instantly. Overnight swollen, sunken eyes; dark circles; and pale, dehydrated skin.

“Several studies of prolonged sleep deprivation also suggest breaks in skin barrier function.Rats subjected to prolonged periods of sleep loss in a study developed ulcerative lesions on their paws and tails, and susceptibility to bacterial infection.”
https://www.mdedge.com/obgyn/articl...ology/beauty-sleep-sleep-deprivation-and-skin

People are less inclined to socialize with people who “looked sleepy”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/

What happens when you don’t get enough sleep?
The less you sleep the more your nuts shrink
https://www.ncbi.nlm.nih.gov/pubmed/30353813
Study showing the effects just after 1 week of sleep reduction. Testosterone levels were decreased by 10-15% in healthy young males
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/

Sleep deprivation effect on cognitive performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/

Sleep deprivation triggers immune system to act as if you were under physical stress
https://www.sleepfoundation.org/art...-effect-immune-system-mirrors-physical-stress

Lack of sleep kills libido and results in erectile dysfunction
https://www.jsm.jsexmed.org/article/S1743-6095(19)30006-2/fulltext

Japanese workers who went to bed later showed more depressive symptoms than those who went to bed earlier
https://www.ncbi.nlm.nih.gov/pubmed/24162148
What keeps you from getting good sleep?
Short answer, not having a habit of going to sleep at the same time everyday. It is very easy to fall asleep when you have a natural rhythm set in place.

It’s best to follow your body’s natural circadian clock. 8 hours of sleep is the standard recommendation, 10pm to 6am is a good time to sleep and wake for most people. Obviously not possible for everyone.

What ruins your natural rhythm?
→ Artificial light sources before bed (Blue light)
→ Working night shifts
→ Stimulants: Forcing wakefulness on your body
→ Stress: Increased cortisol

sleep is the cousin of death

 

[Octavian]

you forgot sleep with mouth closed

Ever heard of the trend mouth taping before gling to sleep?

ive had a spider crawl into my mouth while sleeping

 

[Nak Muay]

Solid post sxb, very informative and backed up with credible sources, 10/10 OP

 

[Mad-MullaH]

ive had a spider crawl into my mouth while sleeping

Im serious bro majority of people are mouth breathers..your mouth should be closed while sleep breath from nose

 

[Octavian]

Im bro majority of people are mouth breathers..your mouth should be closed while sleep breath from nose

View attachment 115558

the funny part is that the nigga just crawled out and as i woke up he went back in there

 

[Jungle]

I dont remember the last time i slept for more than 6 hours at a time

 

[JohnCena]

man ive been dealing with sleep issues as of late. I need help. Going for a 2nd sleep test and hopefully the cpap machine can help

 

[dontflexonmebruh]

Age a decade or sleep a decade more when you look back at your life. I'd rather age no cap

 

[Nalle]

Great thread! Whenever I had exam and pulled an all-nighter under a short period of time I always performed bad, one time I even fell asleep during the exam and couldn’t read the questions properly After that particular incident I never stayed up late before an exam or if I had anything important coming up the following morning. In fact I recall things better when I sleep minimum 8h and my mind gets creative and I’m always in good mode throughout the day.

 

[Hue_Man]

great thread sxb

 

[Lostbox]

I sleep to much

 

[Hue_Man]

I sleep to much

why
go vegan sxb , you will sleep good

 

[Ghengis Kaarhis]

I sleep to much

Oversleeping is an early sign of depression, hope all is well saxiib