Guide Sleeping Guide (Gymcel Pt.3) (16 Viewers)

[Fram3Let]

Sleeping Guide (Gymcel Pt.3)

Sleep is important for height and development. Most of this is water but havent seen a lot of people add everything together. Even if you're not in development its still important for muscle recovery and optimal function.

Core Rules for Perfect Sleep Environment:

• Dark room no light: Zero light kills melatonin/GH — phone/TV off, no LEDs, blackout curtains/blinds to block daylight (essential for catch-up sleep/naps).
• Sleeping mask: Extra block any leaks — light through eyelids disrupts pulses.
• Cool room: 60–67°F (18–19°C) — body temp drop signals sleep.
• Quiet/no noise: Earplugs or white noise machine (fan) — distractions kill deep stages.

View attachment shopping.webp
Circadian Hacks (Morning + Evening Light Optimization):

• Wake up and look at sun: First 10–30 min morning sunlight (direct view or outside) — sets circadian rhythm, boosts serotonin/melatonin later (GH pulses stronger).
• Sunset viewing: Evening natural light (orange/red spectrum) — signals wind-down, melatonin rise.
• Red light glasses: Evening (after sunset) — block blue light from screens/lamps (red/orange tint glasses ~$10–$20) — preserves melatonin (no blue light cope 1h pre-bed).
  • 
    
    
    
    
    

Sleep Position Optimization:

• Sleep on back: Optimal (spine alignment, no face/jaw pressure — apnea reduction, better breathing/recovery). Back best for GH release + no wrinkles.
• Side OK sometimes (I do) — but back priority (pillow between knees if side).

View attachment james-back-sleeping_4e15c783-4024-45af-9659-3367ae3715a5.webp
Routine & Habits for Consistent 8–10h:

• Bed same time: Circadian lock — e.g., 10 PM–7 AM.
• No screens 1–2h pre: Blue light cope — read book or journal.
• No food 2–3h pre: Insulin low = GH high (milk OK small if tryptophan needed).
• Wind-down: Dim lights, stretch/meditate 30 min pre-bed.
• Catch-up sleep: Blackout blinds + mask for daytime naps (GH pulses if deep).

Pharma Optimization (GH Pulse Boost — Recovery Elite):

GH secretagogues (cjc/ipa) ikik cope but works for sleep: 300mcg-500mcg 1x a day if using gh (pre-bed dose key) — mimics youth pulses overnight (height plates + recovery without direct HGH sides).

• Why optimized: Steady IGF-1 for gains/velocity.
• Don't use MK-677 — prediabetes/insulin crash risk (bloat + resistance kills shreds).
• Direct HGH (if on base): 6–8 IU/day split — evening dose for nocturnal pulse max.
• Melatonin (3–5 mg pre-bed): If trouble falling asleep — fast onset, deeper stages (GH boost + circadian reset).

View attachment 0037-250_Bottle_658b176e-b6bc-48b4-bb8b-818be65e79ca.webp

Sedatives (When You have to force yourself to go to sleep)

• Minimal dose tranquilizers (use very infrequently - a maximum of 1-2 times a week)
• Trazodone (25-50 mg before bedtime) - highly popular off-label sleeping drug in the gym. Good tranquilizer, enhances deep sleep, light hangover.
• Hydroxyzine (2550mg) - antihistamine tranquilizer, alleviates anxiety, works well with racing thoughts on cycle.
• Zolpidem (Ambien) (5 10 mg) -hypnotic of short acting, rapid onset, rarely used (rebound insomnia risk).
• Benzodiazepines (Xanax, Valium) - high dependence, tolerance, and rebound anxiety aggravated on Tren/cycle.

View attachment Xanax-1.webp
Non- Selective Beta Blockers (To Control Anxiety/Aggression)

• Propranol (10-40 mg (as required), 1- 2 times/day (maximum 1-2 times/day)) -non-selective beta blocker. Lessens physical anxiety symptoms (rapid heart rate, chills, sweats) - highly beneficial on Tren as an aggression/paranoia agent. Will not knock you out as benzos would do — will keep you on your feet.
• Dose: 1020 mg situation (pre-social or on occasions where aggression rises) -40mg/day divided as necessary.
• Why optimized: No mental fog, no addictive effect, cycle-safe (no prolactin/E2 effect).
• Nadolol (20–40 mg/day) - longer-acting non-selective substitute in case propranol is too short.

Extra Tips for Sleep Mastery:

• Hydration balance: Drink day, cut evening (no night pees)
• Magnesium (natural from diet or glycinate if needed) — relaxes muscles (cramps from training).
• No caffeine post-noon: Half-life long — crashes GH.
• Apnea fix: Back sleep + weight loss — consult if snoring/gasping maybe get lefort for free.
• Temperature hacks: Cold shower pre-bed or ice pack feet — core temp drop for faster sleep.

Personal: Dark room + blackout blinds + mask + red glasses evening + secretagogues pre-bed+ gh = 9–10h deep sleep nightly. Recovery insane

What sleep hacks you running bros? Favorite for GH pulses/circadian/recovery?

Photos: My dark setup + mask + red glasses.

 

[Fram3Let]

Sleeping Guide (Gymcel Pt.3)

Sleep is important for height and development. Most of this is water but havent seen a lot of people add everything together. Even if you're not in development its still important for muscle recovery and optimal function.

Core Rules for Perfect Sleep Environment:

• Dark room no light: Zero light kills melatonin/GH — phone/TV off, no LEDs, blackout curtains/blinds to block daylight (essential for catch-up sleep/naps).
• Sleeping mask: Extra block any leaks — light through eyelids disrupts pulses.
• Cool room: 60–67°F (18–19°C) — body temp drop signals sleep.
• Quiet/no noise: Earplugs or white noise machine (fan) — distractions kill deep stages.

View attachment 32860
Circadian Hacks (Morning + Evening Light Optimization):

• Wake up and look at sun: First 10–30 min morning sunlight (direct view or outside) — sets circadian rhythm, boosts serotonin/melatonin later (GH pulses stronger).
• Sunset viewing: Evening natural light (orange/red spectrum) — signals wind-down, melatonin rise.
• Red light glasses: Evening (after sunset) — block blue light from screens/lamps (red/orange tint glasses ~$10–$20) — preserves melatonin (no blue light cope 1h pre-bed).
  • 
    View attachment 32849
    

Sleep Position Optimization:

• Sleep on back: Optimal (spine alignment, no face/jaw pressure — apnea reduction, better breathing/recovery). Back best for GH release + no wrinkles.
• Side OK sometimes (I do) — but back priority (pillow between knees if side).

View attachment 32851
Routine & Habits for Consistent 8–10h:

• Bed same time: Circadian lock — e.g., 10 PM–7 AM.
• No screens 1–2h pre: Blue light cope — read book or journal.
• No food 2–3h pre: Insulin low = GH high (milk OK small if tryptophan needed).
• Wind-down: Dim lights, stretch/meditate 30 min pre-bed.
• Catch-up sleep: Blackout blinds + mask for daytime naps (GH pulses if deep).

View attachment 32852

Pharma Optimization (GH Pulse Boost — Recovery Elite):

GH secretagogues (cjc/ipa) ikik cope but works for sleep: 300mcg-500mcg 1x a day if using gh (pre-bed dose key) — mimics youth pulses overnight (height plates + recovery without direct HGH sides).

• Why optimized: Steady IGF-1 for gains/velocity.
• Don't use MK-677 — prediabetes/insulin crash risk (bloat + resistance kills shreds).
• Direct HGH (if on base): 6–8 IU/day split — evening dose for nocturnal pulse max.
• Melatonin (3–5 mg pre-bed): If trouble falling asleep — fast onset, deeper stages (GH boost + circadian reset).

View attachment 32854

Sedatives (When You have to force yourself to go to sleep)

• Minimal dose tranquilizers (use very infrequently - a maximum of 1-2 times a week)
• Trazodone (25-50 mg before bedtime) - highly popular off-label sleeping drug in the gym. Good tranquilizer, enhances deep sleep, light hangover.
• Hydroxyzine (2550mg) - antihistamine tranquilizer, alleviates anxiety, works well with racing thoughts on cycle.
• Zolpidem (Ambien) (5 10 mg) -hypnotic of short acting, rapid onset, rarely used (rebound insomnia risk).
• Benzodiazepines (Xanax, Valium) - high dependence, tolerance, and rebound anxiety aggravated on Tren/cycle.

View attachment 32855
Non- Selective Beta Blockers (To Control Anxiety/Aggression)

• Propranol (10-40 mg (as required), 1- 2 times/day (maximum 1-2 times/day)) -non-selective beta blocker. Lessens physical anxiety symptoms (rapid heart rate, chills, sweats) - highly beneficial on Tren as an aggression/paranoia agent. Will not knock you out as benzos would do — will keep you on your feet.
• Dose: 1020 mg situation (pre-social or on occasions where aggression rises) -40mg/day divided as necessary.
• Why optimized: No mental fog, no addictive effect, cycle-safe (no prolactin/E2 effect).
• Nadolol (20–40 mg/day) - longer-acting non-selective substitute in case propranol is too short.

View attachment 32857
Extra Tips for Sleep Mastery:

• Hydration balance: Drink day, cut evening (no night pees)
• Magnesium (natural from diet or glycinate if needed) — relaxes muscles (cramps from training).
• No caffeine post-noon: Half-life long — crashes GH.
• Apnea fix: Back sleep + weight loss — consult if snoring/gasping maybe get lefort for free.
• Temperature hacks: Cold shower pre-bed or ice pack feet — core temp drop for faster sleep.

View attachment 32858

Personal: Dark room + blackout blinds + mask + red glasses evening + secretagogues pre-bed+ gh = 9–10h deep sleep nightly. Recovery insane

What sleep hacks you running bros? Favorite for GH pulses/circadian/recovery?

Photos: My dark setup + mask + red glasses.

 

[Synapzyzz]

trash guide, does not fix my indian neighbors fucking at 3am problem

 

[Synapzyzz]

miring brah.

 

[carbon]

BUMP DIGGA

 

[tmpll]

nice thread bhai

 

[carbon]

Bookmarked

 

[Fram3Let]

Sleeping Guide (Gymcel Pt.3)

Sleep is important for height and development. Most of this is water but havent seen a lot of people add everything together. Even if you're not in development its still important for muscle recovery and optimal function.

Core Rules for Perfect Sleep Environment:

• Dark room no light: Zero light kills melatonin/GH — phone/TV off, no LEDs, blackout curtains/blinds to block daylight (essential for catch-up sleep/naps).
• Sleeping mask: Extra block any leaks — light through eyelids disrupts pulses.
• Cool room: 60–67°F (18–19°C) — body temp drop signals sleep.
• Quiet/no noise: Earplugs or white noise machine (fan) — distractions kill deep stages.

View attachment 32860
Circadian Hacks (Morning + Evening Light Optimization):

• Wake up and look at sun: First 10–30 min morning sunlight (direct view or outside) — sets circadian rhythm, boosts serotonin/melatonin later (GH pulses stronger).
• Sunset viewing: Evening natural light (orange/red spectrum) — signals wind-down, melatonin rise.
• Red light glasses: Evening (after sunset) — block blue light from screens/lamps (red/orange tint glasses ~$10–$20) — preserves melatonin (no blue light cope 1h pre-bed).
  • 
    View attachment 32849
    

Sleep Position Optimization:

• Sleep on back: Optimal (spine alignment, no face/jaw pressure — apnea reduction, better breathing/recovery). Back best for GH release + no wrinkles.
• Side OK sometimes (I do) — but back priority (pillow between knees if side).

View attachment 32851
Routine & Habits for Consistent 8–10h:

• Bed same time: Circadian lock — e.g., 10 PM–7 AM.
• No screens 1–2h pre: Blue light cope — read book or journal.
• No food 2–3h pre: Insulin low = GH high (milk OK small if tryptophan needed).
• Wind-down: Dim lights, stretch/meditate 30 min pre-bed.
• Catch-up sleep: Blackout blinds + mask for daytime naps (GH pulses if deep).

View attachment 32852

Pharma Optimization (GH Pulse Boost — Recovery Elite):

GH secretagogues (cjc/ipa) ikik cope but works for sleep: 300mcg-500mcg 1x a day if using gh (pre-bed dose key) — mimics youth pulses overnight (height plates + recovery without direct HGH sides).

• Why optimized: Steady IGF-1 for gains/velocity.
• Don't use MK-677 — prediabetes/insulin crash risk (bloat + resistance kills shreds).
• Direct HGH (if on base): 6–8 IU/day split — evening dose for nocturnal pulse max.
• Melatonin (3–5 mg pre-bed): If trouble falling asleep — fast onset, deeper stages (GH boost + circadian reset).

View attachment 32854

Sedatives (When You have to force yourself to go to sleep)

• Minimal dose tranquilizers (use very infrequently - a maximum of 1-2 times a week)
• Trazodone (25-50 mg before bedtime) - highly popular off-label sleeping drug in the gym. Good tranquilizer, enhances deep sleep, light hangover.
• Hydroxyzine (2550mg) - antihistamine tranquilizer, alleviates anxiety, works well with racing thoughts on cycle.
• Zolpidem (Ambien) (5 10 mg) -hypnotic of short acting, rapid onset, rarely used (rebound insomnia risk).
• Benzodiazepines (Xanax, Valium) - high dependence, tolerance, and rebound anxiety aggravated on Tren/cycle.

View attachment 32855
Non- Selective Beta Blockers (To Control Anxiety/Aggression)

• Propranol (10-40 mg (as required), 1- 2 times/day (maximum 1-2 times/day)) -non-selective beta blocker. Lessens physical anxiety symptoms (rapid heart rate, chills, sweats) - highly beneficial on Tren as an aggression/paranoia agent. Will not knock you out as benzos would do — will keep you on your feet.
• Dose: 1020 mg situation (pre-social or on occasions where aggression rises) -40mg/day divided as necessary.
• Why optimized: No mental fog, no addictive effect, cycle-safe (no prolactin/E2 effect).
• Nadolol (20–40 mg/day) - longer-acting non-selective substitute in case propranol is too short.

View attachment 32857
Extra Tips for Sleep Mastery:

• Hydration balance: Drink day, cut evening (no night pees)
• Magnesium (natural from diet or glycinate if needed) — relaxes muscles (cramps from training).
• No caffeine post-noon: Half-life long — crashes GH.
• Apnea fix: Back sleep + weight loss — consult if snoring/gasping maybe get lefort for free.
• Temperature hacks: Cold shower pre-bed or ice pack feet — core temp drop for faster sleep.

View attachment 32858

Personal: Dark room + blackout blinds + mask + red glasses evening + secretagogues pre-bed+ gh = 9–10h deep sleep nightly. Recovery insane

What sleep hacks you running bros? Favorite for GH pulses/circadian/recovery?

Photos: My dark setup + mask + red glasses.

dior Hide Mandy Biomaxx

 

[Firstsubhuman]

b

Sleeping Guide (Gymcel Pt.3)

Sleep is important for height and development. Most of this is water but havent seen a lot of people add everything together. Even if you're not in development its still important for muscle recovery and optimal function.

Core Rules for Perfect Sleep Environment:

• Dark room no light: Zero light kills melatonin/GH — phone/TV off, no LEDs, blackout curtains/blinds to block daylight (essential for catch-up sleep/naps).
• Sleeping mask: Extra block any leaks — light through eyelids disrupts pulses.
• Cool room: 60–67°F (18–19°C) — body temp drop signals sleep.
• Quiet/no noise: Earplugs or white noise machine (fan) — distractions kill deep stages.

View attachment 32860
Circadian Hacks (Morning + Evening Light Optimization):

• Wake up and look at sun: First 10–30 min morning sunlight (direct view or outside) — sets circadian rhythm, boosts serotonin/melatonin later (GH pulses stronger).
• Sunset viewing: Evening natural light (orange/red spectrum) — signals wind-down, melatonin rise.
• Red light glasses: Evening (after sunset) — block blue light from screens/lamps (red/orange tint glasses ~$10–$20) — preserves melatonin (no blue light cope 1h pre-bed).
  • 
    View attachment 32849
    

Sleep Position Optimization:

• Sleep on back: Optimal (spine alignment, no face/jaw pressure — apnea reduction, better breathing/recovery). Back best for GH release + no wrinkles.
• Side OK sometimes (I do) — but back priority (pillow between knees if side).

View attachment 32851
Routine & Habits for Consistent 8–10h:

• Bed same time: Circadian lock — e.g., 10 PM–7 AM.
• No screens 1–2h pre: Blue light cope — read book or journal.
• No food 2–3h pre: Insulin low = GH high (milk OK small if tryptophan needed).
• Wind-down: Dim lights, stretch/meditate 30 min pre-bed.
• Catch-up sleep: Blackout blinds + mask for daytime naps (GH pulses if deep).

View attachment 32852

Pharma Optimization (GH Pulse Boost — Recovery Elite):

GH secretagogues (cjc/ipa) ikik cope but works for sleep: 300mcg-500mcg 1x a day if using gh (pre-bed dose key) — mimics youth pulses overnight (height plates + recovery without direct HGH sides).

• Why optimized: Steady IGF-1 for gains/velocity.
• Don't use MK-677 — prediabetes/insulin crash risk (bloat + resistance kills shreds).
• Direct HGH (if on base): 6–8 IU/day split — evening dose for nocturnal pulse max.
• Melatonin (3–5 mg pre-bed): If trouble falling asleep — fast onset, deeper stages (GH boost + circadian reset).

View attachment 32854

Sedatives (When You have to force yourself to go to sleep)

• Minimal dose tranquilizers (use very infrequently - a maximum of 1-2 times a week)
• Trazodone (25-50 mg before bedtime) - highly popular off-label sleeping drug in the gym. Good tranquilizer, enhances deep sleep, light hangover.
• Hydroxyzine (2550mg) - antihistamine tranquilizer, alleviates anxiety, works well with racing thoughts on cycle.
• Zolpidem (Ambien) (5 10 mg) -hypnotic of short acting, rapid onset, rarely used (rebound insomnia risk).
• Benzodiazepines (Xanax, Valium) - high dependence, tolerance, and rebound anxiety aggravated on Tren/cycle.

View attachment 32855
Non- Selective Beta Blockers (To Control Anxiety/Aggression)

• Propranol (10-40 mg (as required), 1- 2 times/day (maximum 1-2 times/day)) -non-selective beta blocker. Lessens physical anxiety symptoms (rapid heart rate, chills, sweats) - highly beneficial on Tren as an aggression/paranoia agent. Will not knock you out as benzos would do — will keep you on your feet.
• Dose: 1020 mg situation (pre-social or on occasions where aggression rises) -40mg/day divided as necessary.
• Why optimized: No mental fog, no addictive effect, cycle-safe (no prolactin/E2 effect).
• Nadolol (20–40 mg/day) - longer-acting non-selective substitute in case propranol is too short.

View attachment 32857
Extra Tips for Sleep Mastery:

• Hydration balance: Drink day, cut evening (no night pees)
• Magnesium (natural from diet or glycinate if needed) — relaxes muscles (cramps from training).
• No caffeine post-noon: Half-life long — crashes GH.
• Apnea fix: Back sleep + weight loss — consult if snoring/gasping maybe get lefort for free.
• Temperature hacks: Cold shower pre-bed or ice pack feet — core temp drop for faster sleep.

View attachment 32858

Personal: Dark room + blackout blinds + mask + red glasses evening + secretagogues pre-bed+ gh = 9–10h deep sleep nightly. Recovery insane

What sleep hacks you running bros? Favorite for GH pulses/circadian/recovery?

Photos: My dark setup + mask + red glasses.

BOTB worthy

 

[Circadex]

there's a far superior guide made on this topic

 

[realhmtn]

0.6mg of melatonin gets me sleepy every night.

 

[Fram3Let]

trash guide, does not fix my indian neighbors fucking at 3am problem

earplugs bhai

 

[Razi]

Mirin ig but this doesn’t mean anything

 

[tmpll]

there's a far superior guide made on this topic

still a good guide nonetheless

 

[Circadex]

still a good guide nontheless

"Redundancy is the bane of man"

 

[Hide]

water

 

[Firstsubhuman]

water

water doesn't equate to wrong or bad information

 

[Hide]

water doesn't equate to wrong or bad information

nigga

 

[carbon]

A

 

[carbon]

B

 

[carbon]

C

 

[carbon]

D

 

[carbon]

E

 

[Circadex]

water doesn't equate to wrong or bad information

Equates to a useless thread

 

[realhmtn]

Pharma Optimization (GH Pulse Boost — Recovery Elite):

• Melatonin (3–5 mg pre-bed): If trouble falling asleep — fast onset, deeper stages (GH boost + circadian reset).

Trust me on this, if you take over 1 mg before sleep you'll wake up wanting to shoot yourself. 0.5-1 mg is ideal.