Sleepmaxing (Part1(Basics))
I will split this thread into three sections.
1.Sleep and why we need it.
2.How our brain functions to help sleep and how to maximise it.
3.How to sleep
4)Perfect sleep
1.Sleep and why we need it.
2.How our brain functions to help sleep and how to maximise it.
3.How to sleep
4)Perfect sleep
1. This part is basically water, but i will say this anyways:
1.During sleep your body realeases growth hormones which help repair and grop cells (self explanatory as to why this is useful). 2.Sleep can also be used to increase iq by clearing waste and toxins from your brain via the glymphatic system. 3- Sleep stabilizes your testostorone and cortisol which can help with muscle gain (for gymcels) fat los (for thise leanmaxxing). As a side note this also boosts your immune system which is good for overall health.
For looksmaxxers like us this is one of the best softmaxes ever and takes minimal effort. In time this can lead to clearer skin, brighter eyes, better posture and confidence, muscle recovery and speed and MUCH more.
2.What our body does without us realising.
The circadian clock is like this 24-hour timer in our body that controls when we sleep and wake up. It works with the day and night cycle too. Basically, it decides when things in our body happen, like our temperature, when hormones are released, and how our metabolism works.
It works with two main systems. The first is called the circadian process, which is controlled by this part of the brain called the suprachiasmatic nucleus in the hypothalamus — that’s like the body’s master clock. It gets light info from the eyes, which helps it know if it’s day or night. Then it tells the body what to do, like making melatonin at night to help you sleep, and cortisol in the morning to wake you up and make you alert.
The second system is called the homeostatic process. It’s about how tired you get the longer you stay awake. When you’re up for a long time, a thing called adenosine builds up in your brain. It connects to certain receptors that make you feel sleepy because it slows down the neurons that usually keep you awake. That’s why after being awake for hours, you just start feeling super tired and ready for bed.
The second system is called the homeostatic process. It’s about how tired you get the longer you stay awake. When you’re up for a long time, a thing called adenosine builds up in your brain. It connects to certain receptors that make you feel sleepy because it slows down the neurons that usually keep you awake. That’s why after being awake for hours, you just start feeling super tired and ready for bed.
3.how to sleep
● The best way to sleep is on your side, especially the left side. This position has a bunch of benefits for your body while you’re sleeping. It helps your brain clean out waste, makes your stomach and pancreas work better, and improves how fluids move around in your body. It can also make your heart rate slower and your blood flow smoother. But the most important part is that it helps reduce stuff like sleep apnea and keeps your airways from getting blocked while you sleep.
4) What the perfect circadian flow schedule looks like
● 2:00 AM: Deepest sleep phase (slow-wave sleep) - physical repair and GH release
● 4:30 AM: Lowest temp point, REM sleep starts, dreams
● 6:00 AM: Cortisol rises, still in light sleep phase
● 6:45 AM: Blood pressure increase, preparing to wake up
● 7:30 AM: Melatonin secretion stops, light exposure fastens the halt
● 8:00 AM: Body is fully awake, and digestion commences. Best time for breakfast and hydration.
● 10:00 AM: Highest attention and alertness levels of the day. Best time for mental work
● 12:00 AM: Digestive enzymes peak. Best time for the biggest meal of the day
● 2:30 PM: Best hand and physical coordination time of the day
● 3:30 PM: Best reaction time of the day
● 5:00 PM: Cardiovascular and muscle strength at their peak. Best time for physical activity
● 6:30 PM: Blood pressure peak of the day
● 7:00 PM: Highest body temp of the day. Body signals to wind down
● 9:00 PM: Exposure to light blocks secretion. Melatonin secretion starts
● 10:00 PM: Melatonin continues to rise and body temp lowers. Best time to be ready for sleep
● 11:00 PM: First sleep cycle commences.
WILL BE POSTING A PART2 ON OTHER STUFF RELATED TO SLEEP
please rep i took ages(some stuff taken from .org)
