Sleep Gains Thread

>>38806936
>mfw I got literally zero seconds of sleep last night even though I only slept for 3-ish the night before, stopped using computers 2 hours before bed and so on
Just bought new dark light blocking curtains, I think that's been my real issue.

>night owl
>boss wants to switch me to day shift

looks like it's over for me

Melatonin

>>38806951
Yep, light blocking curtains help quite a lot.

>>38806936
>Not sipping Monster Energy Ultra Zero™

Never gonna make it.

Prep for 12.5 hours of sleep,
Take 10mg of melatonin
Standard dose of zma,
Higher standard dose of robax/equivalent muscle relaxants.
Take all, find some quality porn and edge for a few minutes, jizz and pass out.

Make you darken the room the best you can and turn on a fan to create ambient noise. Set an alarm.

Rem cycles of sleep occur every 1.5 hours, so prep sleep for multiples of (1.5)+ (.5) to actually get to sleep.

>>38806951
fuck, same here, also had legs that day, thank fuck today is a rest day. I better fall asleep tonight.

Tried melatonin and zma, neither did really work.
tried several types of sleeping pills but the side effects rendered me just apathetic or feeling worn out for all of the next day

>>38807793
12.5 is to treat yourself.
9.5 is pretty nice
8 and 6.5 should be standard once you can get the consistency down.

Use melatonin to get your body sleeping at the same time consistently each night, and stop taking it/ lower dosage once your schedule is set.

For people with problems waking up, set your alarm 1.5hours from when you need to wake up. Pop a 100mg caffeine and fall back asleep, allows you to get at least one quality rem cycle in before waking.

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>>38806936
Stop fapping.

Perfect sleep is the one superpower this brings which i will share with /fit/. The rest of them you can find out on your own, but you manlets probably won't.

>Work 30 hours a week
>School full time on T/TH
>Get off work at 8pm on Wednesday, always have tons of homework due on Thursday
>Down a shitload of zzzquil so I can wake up early and do my work
Fuck I hate this. Happens every other night, I need to down zzzquil to get enough sleep for the next day. If I don't I'll be up all night, get nothing done, and wont be able to lift right that day.

Im the type of person that cant stand any sort of substance changing the way I feel.

I tried melatonin once, and it just made me feel nervous so it was even harder to sleep

turn off electronics at 7pm, have a hot bath at 8pm, stretch after bath, sleep on floor and don't rely on an alarm clock.
i go to bed at nine, fall asleep by nine ten and wake up between 4 and 5 without alarm feeling rested and energetic.
start the morning with yoga and a litre of water
eat some breakfast, go to work, come home and lift
rinse
repeat

>>38806936
That's a symptom.
You're probably overtrained and not getting enough calories.

But try taking a cold shower before bed, turning on the AC/getting under a fan
Turning off all electronics phones wifi etc
Sleeping in the dark
Sleep naked

You'll sleep like a baby.

>>38806936
>Reading every sleep guide I can
Maybe if you slept instead you wouldn't only sleep for 3 hours/night

>>38808120
>Sleep naked

what if i have night sharts?

>>38808089
I believe in taking care of myself and a balanced diet and rigorous exercise routine. In the morning if my face is a little puffy I'll put on an ice pack while doing stomach crunches. I can do 1000 now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion.

>>38808089
All of those really do make a difference. I tried sleeping on the floor randomly without ever knowing other people do it. Best sleep ever! Also cold showers, avoiding bullshit and achieving your goals in life ( or just keeping your shit together ) help alot

>>38806936
https://selfhacked.com/2014/10/29/top-23-methods-to-fall-asleep/

https://www.goodreads.com/ebooks/download/8114179-40-sleep-hacks

>>38807866
I really like your idea about the caffeine pill. Will have to give this a shot

>>38806936
Go like 24-48 hours of nosleep and then sleep at the time you want to sleep at. Hard reset.

>>38806936

>tfw relapsed on my gaming addition
>because of college and gym I can only play late at night
>was sleeping 7 hours a day,now only 3

>>38806936
Insomnia is caused by mental issues. The majority of people have horrible sleep hygiene but still need alarms to stop themselves oversleeping

>>38808190
maybe try addressing that issue first

>>38806936
>tfw when I only got 5 hours of sleep cause i was up finish weeb murder simulator 2
At least it was enjoyable

No screens 1.5 hours before bed.

No caffeine 6 hours before bed.

Your bedroom is for sleeping ONLY (this is to train your brain to sleep when you enter your bedroom)

A clean and tidy bedroom causes better rest

Drink plenty water before bed.

Wake up early so you will be tired in the evening.


Good night Anon, sleep tight <3

>>38808703
this is good advice, only thing to add would be CARDIO god dammit, cardio in the morning and in addition to your lifting will massively increase the quality of your sleep, it's a natural muscle relaxant

I'm always amazed when i read that the average time it takes to fall asleep is about 10 minutes. It takes me at least half an hour even if I'm dog tired. Plus getting up in the morning is never really a problem for me, I wake up naturally at around half 7, but I always hit a wall of tiredness around lunch time where there's nothing I want to do more than have a nap.

I eat well, exercise every day, don't drink caffeine after 2pm, almost never drink alcohol and don't use electronics in bed, so I don't know what the problem is.

I've given up caffeine entirely in the search for more consistent sleep.

I think I may need to read something more boring before I go to bed.

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>before lifting
>slept like a baby
>after lifting
>lay my head down on my pillow
>brain won't fucking shut up
>"will I make it? Fuck, don't think i'm going to sleep. SLEEP. R-relax...FUCK why can't I sleep? Ok i'm going to sleep now...any second now"
>end up sleeping at 1am and waking up at 5
>perform shit at the gym
>cycle repeats itself

Well, lads

It seems like I'm always way too hungry when I don't get at least 8 hours of sleep.

>>38808783
it takes me at least an hour, i'm really jelly of those who say that they fall asleep almost istantly

>>38806936
>not exercising an hour before sleep
>not falling asleep in a half-sitting position
Lmao, you guys ain't even trying. Never gonna make it.

>>38807902
Fake as fuck.
Fapping has nothing to do with sleep.
The only thing that can hurt your sleep routine is staying awake on purpose just to fap, which is a free ticket to necking yourself.

>>38806936

Last Friday, I got home from work, alone as usual, and I actually found myself thinking, "thank god it's the weekend, so I can actually go to bed early.". Because this is apparently a thing I can't seem to do during the work week for some bizarre reason.

>>38808238
Why do people sleep on the floor instead of sleeping on their comfy beds?

>>38809955
on the floor you don't move around as much and it makes it easier to fall asleep, then when you get up you're less inclined to go back because comfy.

>>38810084
So that's where I've been going wrong all these years huh... I move around in my sleep like i'm possessed by fucking satan for a while until I find a comfy position.

>>38808230
makes you look at my post number*

>>38808230
Subtle

>>38806936

Fixed my sleeping about 3 months ago. Before that I'd be wired until like 4am, hard to fall asleep, struggle to get out of bed even after 8 hours of sleep and would sleep until late afternoon if given the chance.

Now I just make sure my room is icy cold (your body temperature actually needs to drop in order to fall asleep) by keeping the window open 24/7 which fixed the 'can't get to sleep' problem. Nothing fucks me up more than being too warm.

I also get up at the same time every day without fail. That alarm goes off and I force myself to go piss and start making coffee. If I hit snooze or something, I'll get up 20-30 minutes later but it'll feel 10x harder, or I'll just end up hitting snooze again 3 more times. If you put something off once, it's a lot easier to justify doing it again. Just like how postponing a gym session makes it easy to postpone it again because hey, you already did it once, what's one more time gonna do?

Also try sleeping with the curtains/drapes open. This depends on the time of year of course, but when that blue light starts coming in and you wake up to a bright room (but not super bright 'oh fuck my eyes', since it's only first light), it seems to make it easier to just get up.

I'm trying to get my sleeping pattern back lads.
I've been trying to sleep since 12am and now it's 4am.
I feel like I could fall asleep now, but is it worth 5 hours sleep or should I hard reset? I'm usually miserable when I'm tired.

>>38807902
Considering fapping works as a natural sleep aid, makes you seem really stupid.

Of course, you swallowed the "nofap" cock without any evidence of its efficiency

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>>38806936
you welcome

>>38808941
Meditate

It will help you control these thoughts when they arise

>>38810380

I'll add to this that I still drink stuff with small amounts of caffeine (tea, diet coke etc) at night, and I also spend a lot of time lying on my bed when I'm working on the laptop etc. I still get to sleep just fine if I'm consistent with sleep time/wake up time and keep the room chilled.

Sleep gains are the best gains

>30-60 minutes of meditation before going to bed
>0 problems with falling asleep since I started (2 years) + many other benefits
>???
>profit

>>38806936
I have been going to bed at 8 to fall asleep at 10:30. Working well. Don't really care how long it takes, at least I'm getting my 8-9+ hours

>>38806936
Turn off that phone and computer one hour before bed.

Or, alternatively, look up this horror narration on YouTube called Hellfreezer. He has a nice soothing British voice. You won't have time to get spooked with how fast you'll fall asleep.

Smoke weed and take 4 pills of Zmk.

Stop fapping and drink lots of water.

Saved me from going insane.

Granted I work 18 hour days.

>>38808602

>#23 Weed

Fucking dropped

>>38812152
ive found doing that works wonders, but then i feel that all ive done since i got home is cook tea and go to bed, its such a hard balance to get right.

I wish i could just do late shifts, early mornings kill me

Does anyone else get really fucky/vivid dreams and nightmares when taking melatonin

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>>38812877
Yeah. I can remember dreams I've had on melatonin from months and months ago.

Can't remember what I did on Tuesday.

you just need to clear your mind and relax before getting into bed then you'll sleep like a rock

I listen to rain sounds on youtube to help me fall asleep too

>>38808638
>sleeping three hours a night
How do you people live? Christ. Presumably you have to take classes and lift to. I can't even understand that sort of thing when people have jobs that only require them to be conscious.

>>38812877
>dreams
>vivid
what else would they be?

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>>38806936
>tfw constantly feel like shit when i wake up
>takes me a few hours until i feel barely awake

At this point I accept it.

I bought a shaped eye mask, and it's been working well for me. I think it was less than $10.

Totally worth it.

And it looks like a little bra that I put on my face.

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>tfw have no trouble falling asleep, but wake up 3-5 times every night feeling tired as fuck

Even if I had really shitty sleep, I'm always only tired for like an hour after I wake up then I don't feel tired at all during the day. Anyone else get this?

>>38814549
I mean as they seem so real

>have enough time to get 7-8 hours of sleep
>get up 3+ times a night to piss
Is is possible to have prostate cancer at 24?

I seem to sleep really well if I take a cold shower right before going to bed.

>chronic sleep onset insomnia since child
>can't fall asleep for ~4 hours, sleep through alarms often
>plagues my life, try everything, adderall during the day and exercise kind of helps but not really
>end up constantly rotating my sleep cycle because I can't fall asleep easily unless I've been awake for ~20 hours, or pulling one all nighter per week
>the other day decided to put my earplugs in before bed even though it's quiet
>fall asleep pretty instantly
>ears ache when I wake up

It's like when my contacts fall out during the day and I kind of just shut down do to lack of coherence. Gunna try again tonight, if it works again I'll find a way to eliminate aching ear canals and train myself to wake up without an alarm somehow.

>wake up after 6 hours on training days
>wake up after 9 on off days
?

>>38814509
I'm tired as fuck all day

Mobas ruined my life

I think I have that non-24 shit that blind people get.

>>38807204
Fucking this

I got a prescription for slow release melatonin tablets called Circadin.

Went from 2-3 hours to fall asleep to 30 minutes

>>38806936
>3 hours of sleep max for the past 2 weeks
>work nights
>work days
>school online
>Gym every day

I don't even know how i'm alive at this point I feel like i've aged 30 yrs in the last 6 months.

Things that don't fucking help me for shit:
>ambien
>zoloft
>silenor
>melatonin
>ZMA
>valerian root

Weed is the only thing that has worked and even that is only to help me fall asleep faster, I still wake up after a few hours anyway.

>>38808637
I don't know how many times I tried to fix my sleeping schedule with this and ended ub sleeping 15+ hours only to have the same cycle again.

For me it really helped when I got a job, went to sleep at roughly the same time, woke up at the same time each day.

You know, just got my life organized and my shit together. It's also ridiculous how much better my memory got after I started getting regular reliable sleep again.

>>38814587
Nothing annoyes me more than light in my bedroom.
Have light absorbing curtains, but light still comes through the sides. Even when its really dark I start to see the flourescend numbers on my watch.

Maybe I'll try a comfy eye bra.

My dream is to be in a room so dark, I could fall asleep with my eyes open

>>388082309

You almost slipped that one past me you dirty jew

>>38815866

They should soften up a bit, same thing as a new leather watch. They'll mould to your ear shape and soften due to use. Only problem is you should switch them out for new ones every so often so the cycle starts again

>>38807793
Whats the deal with zma making you sleep so nicely?

>>38810565

Since you're doing meditation for quite some time. Could you please give some experienced benefits of meditation? Thinking about starting it too.

Get a sleep app
>tracks if I toss and turn
> sets an alarm to wake me in between REM

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>>38806936
>tfw have netflix running, shit post on /fit/ from mobile and vape while trying to fall asleep every night

>>38819710
Are you me

>>38806936
how to learn how to sleep in one simple post:

>stop using ur fucking phone in bed
>stop watching tv in ur fucking bed
>stop doing anything other than sleeping/fucking in your bed
>no caffeine past 6pm
>go to sleep at the same time every night

that's it. that's all it takes. the "i can never sleep" fags are literally the same as "i can gain weight despite eating the whole fucking kitchen" pieces of shit -- they lie to themselves and make excuses.

>>38820382
You're retarded and also lucky that you've never had a sleeping disorder

>>38806936
i couldnt sleep 3 days and the doc said me that i probably drink too much water and need to stop cutting. i was drinking like 5-6 litres water so i cut the water to 2-3 and i slept almost good. i aint stoppin the cut wonna get jakd

>>38820382
If I don't do any of that then I think about life. And thinking about life is the reason I can't sleep.

Fell asleep at 1
Some up at 5
Kill me

>>38821797
sleep tight lil pupper.

>>38821034
>>38820827
probably caused u didn't follow the tips and a combination of:
>waaaaahhh the first time i tried y-your tips i d-didnt fall asleep right away
yeah that's because you're a fucking idiot who probably expects to become arnold day 1 of hitting the gym.

how about going to sleep the same time every night for 2 weeks. even if u don't fall asleep right away. you'll be surprised how adaptive your body is.

>>38820827
also most sleeping disorders are similar to 'eating disorders' fats have and most depression.

fats delude themselves into thinking they have something actually wrong with them when its really a lack of willpower to not shovel food constantly down their mouth.

most 'depression' is thinking the world gives 2 shits about u and thinking ur special 'woe is me' rather than taking responsibility and doing shit.

sleeping disorder is thinking ur some cool, hip writer nerd who cant sleep because ur thinking of `life` when in reality ur dumb ass goes to bed anytime past 12am and wake up whenever feeling tired as fuck because ur sleeping schedule is so fucked up.

protip: i've been fat and professional diagnosed with depression and sleeping disorder.

pro-est tip: if u feel depressed then getting proper sleep will help u wake up not feeling like a fucking piece of shit and give u actual energy

>>38810410
>Not 1mg mints
Those .5 get 8 like skittles

>>38806936

Biphasic sleep

thank me later

>>38808238
cold showers definitely improved my quality of sleep

>>38807234
Do you have a poorly formed mustache which you think makes you a grownup?

>>38806936
Mandatory 20 minutes of sunlight daily
Carbs
Dark place
No devices
Fap/fuck as night cap

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>>38808941
>lie in bed
>about to fall asleep
>realise Zyzz is still dead
>cry

>>38823295
cri erry tiem bitch

>>38814727
You might have sleep aponea