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- Hide Preview | 179 Comments | submitted 3 weeks ago by flashcash12 [Post Locked]

You look over at the clock and its 3 AM. You hopped into bed at 11 PM to go to bed but pulled out your laptop and phone and spent the next 4 hours mindlessly surfing the internet on social media, YouTube and Netflix.This is a big common occurrence for a lot of us in high school, college and young professionals.

So, you turn off the lights at 3 AM, and try to fall asleep. If you’re a good sleeper and tired, you’re out instantly. If you’re like me, the average person, it’ll take you a while to fall asleep. Thoughts will be racing through your head; what happens in the next episode, what’s the next YouTube video about and when will I get another notification. Eventually you wake up the next morning early if you have to go to work, or late and miss class but will feel like shit regardless.

Studies show that screens are one of the most addicting things in the world. The average American watches almost 3 hours of TV every day. 3 hours! Don’t be the average American. Did you know that apps were designed so that when you pulled down the screen to refresh for notifications, it was supposed to mimic a slot machine? I have found myself subconsciously refreshing my email constantly while waiting for one. We all have. Technology has also been linked to the astonishing rise in ADHD, depression and anxiety among young people. And we wonder why the decline in society especially among men has been happening this past generation cycle.

So how does link to sleep? When using electronics, the screen mimics blue light. Blue light is supposed to help regulate your circadian rhythm and sleep cycles. However, the exposure to blue light past certain hours causes your body to become confused and push your natural cycle back. This is called delayed sleep phase. A disorder predicted to affect over 50% of this current young generation.

The lack of sleep or later cycle sleep has been linked to many health issues. One of the biggest TRP advocates is lifting. Yet a long list of people won’t make any progress in the gym. One of my friends (Tom) recently came to me and asked why he wasn’t making any progress and plateaued. I asked him

  1. Are you lifting consistently. Yes

  2. Are you eating the proper food and hitting macros. Yes, for the most part

  3. Are you getting a quality 8 hours of sleep every night? Well, I get 6-8 hours but go to bed at 2-3 AM.

This is where Tom failed. He was getting 8 hours of sleep but it wasn’t quality. Your body naturally releases HGH from the hours of 11 pm – 5 am. During this time your body rebuilds muscle growth and regenerates the cells and brain. This means you should be asleep during this time. I suffer from rosacea so when I don’t sleep well my skin turns red and I get heavy eyes. Not a good look. A shit circadian rhythm also throws off the natural production melatonin, testosterone and cortisol, hormones that regulate mood, muscle growth and weight. Based on body type, poor sleep can cause severe weight loss or weight gain. This will impact your overall life.

Down the line serious health issues occur. The main case of premature death is poor sleep. This is because it increases the risk of heart disease, cancer, accidents, the list could go on.

Next time you have a paper or report due in the morning and its 10 pm, just go to bed. Procrastination happens, I procrastinate and produce some of my best work. At night your body has a false sense of confidence, you waste time for a few hours and then realize its 1 am and start burning the midnight oil. You finish the report at 4 am and get to bed. Instead you could go to bed at 10, wake up at 5 and churn through the report in 90 minutes because the false sense of confidence isn’t there and you have lots of energy flowing through you from a good night’s sleep.

There will be nights where you are out late. There is nothing wrong with going out with friends and having a good time. Be selective with how you spend your nights. How many nights have you had where you don’t want to go out but do and have a crappy time. Or how many times where you say one more episode and next thing you know you finished the season and its 4 am. You curse at yourself saying what a waste I have shit to do tomorrow. Be mindful of your time and how it’s used. Don’t be a mindless zombie trudging through life with terrible posture, dead eyes/face and their head buried in their phone like the average chump I see on campus every day. If you can develop this habit, you’ll learn to value the nights you do got out and maximize the amount of fun you have.

A good early night sleep for the next day will help with overall clarity, mood, confidence, strength and sex drive. The most successful people in the world go to bed early and wake up early. They discovered one of the big keys to life. It isn’t secret or hidden. It is well known. People are too dependent on technology to follow it. Don’t listen to the stupid BuzzFeed or Deadspin garbage that tells you it’s good to stay up. Sure, you can sleep when your dead, but you’ll also die early and have a long list of problems while you’re alive. You know from this post the reasons to go to bed early and wake up with an early start of the day. Set the example and don’t be like everyone else. Turn off those screens, wind down and hit the sheets.

Edit: I put this together quickly on a plane and I will be away for the next couple of days or so. Let me know in comments if you find any errors or have any questions.

Second edit: 3 my mom taught me lessons in life

  1. Don’t be like everyone else. I used to detest this until I realized 99% of people are losers who will detract you from goals. So many “friends” have called me a pussy for not wanting to go out and for going to bed early. So don’t be like everyone else.

  2. An hour of sleep between 10-12 is considered 2 hours.

  3. Nothing good happens after midnight. Her words the night I turned 21; bars become sausage fests, guys become aggressive and violent because they can’t get laid, crime significantly rises and DUIs/accidents quadruple. This is gold standard in CA.

Also assuming people mentioning the blue light blockers or night modes, sure they block out blue light by your brain (not 100%) and still being stimulated by what’s on the screen. When this occurs it’s hard to put things away.

[-] eel314 152 Points 3 weeks ago

This is such solid advice and I think it is constantly overlooked. Seriously, nothing valuable happens after 10PM and it's such a bad idea to make decision past dinner time anyway.

[-] morexel 134 Points 3 weeks ago

Everything fun happens after 10 pm.

[-] hipratham 36 Points 3 weeks ago

But before 2 AM. Nothing good happens after 2 AM.

[-] HB_Venkman 13 Points 3 weeks ago

My saying always was nothing good comes after 4AM haha

[-] Deathrow22 14 Points 3 weeks ago

at fridays or saturdays maybe but not under the week most of the time tho.

[-] batmanforhire 25 Points 3 weeks ago

That obviously depends on where you live and what you do.

[-] [deleted] 3 weeks ago
[-] Alpharettaraiders09 33 Points 3 weeks ago

Sounds like a quote from "how I met your mother"

[-] RedHoodhandles 11 Points 3 weeks ago

I guess half of the girls that I fucked, I pulled after 10PM. Pretty valueable to me.

[-] PM_Me_OK 1 Point 3 weeks ago

Its quieter after 10 though...which is why I usually go to sleep around 1 or 2. But I might take this advice and go to sleep earlier.

[-] mrmarkme 93 Points 3 weeks ago

This is me to a tee I need to get my sleep schedule in check. Writing this at 3 am

[-] jackandjill22 10 Points 3 weeks ago

Yea, this OP is underrated.

[-] Ronaldo-CR7- 85 Points 3 weeks ago

Funny enough I was just thinking about the same thing.. during the weekdays my routine is great. I’m up early and productive. Friday night I go out to the bar or club and will be home by 4 and usually asleep by 5. I don’t drink but I’m still feeling like shit the next day no matter how much I sleep.

[-] killpro -57 Point 3 weeks ago

Wtf do you even do at a bar or club if you don’t drink? Sounds beat af

[-] wiffofass 120 Points 3 weeks ago

Maybe he has balls to hit on bitches without needing alcohol

[-] sadshark 10 Points 3 weeks ago

This is the reason I stopped drinking in social situations. Every chump whenever he goes out he drinks to kill his anxiety. Instead of learning to be charismatic he drinks until he becomes 'charismatic' (in his mind at least). He no longer knows how to be social without alcohol and when an opportunity arises where he's not drunk he doesn't know how to sieze it becacause he only knows how to if he's drunk.

[-] Scriptopeia 3 Points 3 weeks ago

I always shake my head when I see people spending hundreds of dollars on drinks in one single night.

When someone asks why I don't drink or calls me a pussy I tell them I have nothing against alcohol, but with the amount of money I spend on one drink in a bar I can buy a whole bottle.

[-] [deleted] 3 weeks ago
[-] littlelady0220 -24 Point 3 weeks ago

Drunk women are easy targets

[-] morexel 28 Points 3 weeks ago

Cringey with a dose of rapey.

[-] Yakatonker 5 Points 3 weeks ago

But also not an untrue statement.

There's a reason women love to go to places where they can get loaded up for free, bars, frat parties, night clubs, its give them plausible deniability for their actions. Often they're there for a hookup, sometimes they have to dip into low hanging fruit to get what they want.

[-] [deleted] 3 weeks ago
[-] [deleted] 3 weeks ago
[-] [deleted] 3 weeks ago
[-] ZeusTheTrueGod 59 Points 3 weeks ago

F.lux changes all the blue colors to more yellow during the dark part of the day. Works on Mac, Windows, may be on Ubuntu. I've used it for years

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[-] TigerXtrm 35 Points 3 weeks ago

I see you are a man of culture as well. F.lux is great, I've used it for years. On my phone I use Twilight, though most modern phones have a red screen filter built in these days.

[-] VolatileEnemy 4 Points 3 weeks ago

f.lux does nothing for me, still sleeping way too late and getting up way too early... fuckin 5 hours is gonna kill me.

omfg, as I type this, f.lux is like "you have to wake up in 6 hours!" fuck... leave me alone flux, I'll go to bed when I feel like it!

[-] Starfuckingman 1 Point 2 weeks ago

You seem to be like me, someone who suffers from inability to stay asleep for long periods of time, I also get 5 - 6 hours and feel dead most of the time. Totally hindered my lifting progress.

[-] Scriptopeia 1 Point 3 weeks ago

F.lux and Twilight master race calling in.

[-] gains_o_clock 1 Point 3 weeks ago

Yup, iOS has had night shift for a couple of OS's now, really good helpful stuff and you can also set it to whatever times you want it to automatically turn on or just turn on from sunset to sunrise which is cool.

[-] laserdicks 9 Points 3 weeks ago

True, but it's not effective enough to entirely counteract the impact on your body (according to my psychiatrist).

[-] ZeusTheTrueGod 25 Points 3 weeks ago

Do you mean that whatever color palette it is, it is still better to be asleep at 10 pm then stare at the yellow-orange screen? Agree. A positive side effect is that those colors help you to relax and go to sleep, the negative is still that you stare at the screen instead of sleeping.

[-] DVidojkovic 7 Points 3 weeks ago

I see a lot of TRP members advise turning on grayscale on your phone.

[-] gains_o_clock 4 Points 3 weeks ago

Yup I do this and you see immediate effects. I know Vox is usually crap but they have a good video on smartphone addiction where the guy talks about the science behind it. Your brain wants the colors and grayscale makes it so that you can't differentiate between snapping hoes on Snapchat or ogling on Instagram vs using your productivity apps to and getting stuff done.

[-] DVidojkovic 1 Point 3 weeks ago

Yeah, but I can't keep it on grayscale. I'm 17 and have a lot of free time, which I'm not sure how to use so I want to scroll through ig.

[-] gains_o_clock 8 Points 3 weeks ago

I'm 18 and have a lot of free time too. Except I nstead of doing social media a crap ton like I used to I started lifting which has been awesome, reading, and going out with friends more. Pick up some books man, go study for that SAT or ACT and get into a baller college. Don't waste time on social media. Go out and play. Learn stuff, live life. Social media is gay.

Edit: Also I don't keep it on forever, when I want to look at social media I turn it off or if I'm watching a video/pictures etc. But you don't need it the other 90% of the time. Good luck man.

[-] DVidojkovic 2 Points 3 weeks ago

I'm lifting as well, but that takes 2 hours of my day max.(including the walk there and back). I'm reading TRP material, I'm not studying like crazy, but I'm not stalling as much with school work. I do my homeworks(which isn't anything major where I live), and I mainly focus on my maths(have 3 math subjects). To get into a nice uni I need to invest 2 hours per day so I can finish with an average grade A and get into the uni I want to with ease.

[-] gains_o_clock 3 Points 3 weeks ago

Awesome man that sounds good, but I know there's always more you can do than what you're doing now. Social media is fine tbh but anything more than an hour per day in total (IG, Snapchat, Facebook, Twitter) is just a waste of time man. Instead of that you could spend some more time in the gym conditioning or reading books about what your passions are or learning something new. Just a suggestion

[-] DVidojkovic 2 Points 3 weeks ago

I was thinking about copping the rational male, but my parents didn't want to buy me that book, so I'm gonna start saving up so I can get it and read it. I mean I can read it online, but I want to own the book because giving the 10$ for it will probably motivate me to read it.

[-] randomTATRP 2 Points 3 weeks ago

You can get it online, you know... And when you're done, you'll probably like it and then buy it to pay Rollo :)

[-] gains_o_clock 1 Point 2 weeks ago

Damn haha what was their reasoning

[-] [deleted] 3 weeks ago
[-] i_Hate_us 5 Points 3 weeks ago

Apple introduced its own built solution, it’s called night shift and i use it constantly, i love it.

[-] whuttupfoo 2 Points 3 weeks ago

Windows, iOS, and Mac have their own night shift feature now. Probably don’t even need f.lux now.

[-] [deleted] 3 weeks ago
[-] emaciated_pecan 1 Point 3 weeks ago

Expect everyone to ask you why your screen is orange but it’s great

[-] AlQWEffos239 42 Points 3 weeks ago

My friends dad always use to say “ early to bed early to rise makes a man happy wealthy and wise”.

[-] postreformedpua 19 Points 3 weeks ago

It's "healthy, wealthy and wise"

[-] NobilityLancer 34 Points 3 weeks ago

I feel like this problem only applies to people who don't have jobs. Get a job and you'll fall asleep at like 10-12 pm easily.

[-] Deathrow22 22 Points 3 weeks ago

I know many people who are still going at 1 or 2 am to bed even though they got work the next day at 6 am. It applies to everyone

[-] Arabian_Wolf 8 Points 3 weeks ago

I have a demanding healthcare job, no shifts (yet) and I still struggle sometimes with sleeping early, the culprit is usually double shot espresso in the form of Americano, otherwise, as you said, 10-12 is the latest time that I fall asleep.

[-] trp1784 3 Points 3 weeks ago

Unless your job ends between 12am-1am like mine, best I can do is try to get out early and hit the bars for the little bit of time I've got left. If I go straight home I will still be up till at least 3AM.

[-] Scriptopeia 1 Point 3 weeks ago

Tell that to me. Need to wake up in less than 4 hours and I have a phsyically demanding retail job. I just entered my twenties and started working. I can't seem to learn from past mistakes of staying up late.

[-] D_Sandstorm 32 Points 3 weeks ago

Sleep is one of those things that I always take for granted and realize it immediately when I don't get enough. I once had so much free time and slept crazy hours (going to sleep at 7AM, getting up at like 4 PM). One thing that helped me get back to a regular routine was getting a job. Was forced to work around that time and I got good sleep too. Nowadays I take sleep for granted because I just hate sleeping because I don't feel tired. It probably means I need to work harder through the day so I'll work on that. Thanks for the great post!

[-] flashcash12 4 Points 3 weeks ago

I didn’t have a regular routine when I came back home for a week before I went to school. I went to bed at 4 am every night. Now that I’m back in school and in a routine I go to bed early.

[-] hb8only 25 Points 3 weeks ago

Your body naturally releases HGH from the hours of 11 pm – 5 am.

any study (to show my friends without redpill post?)

btw if you are lifting and going to sleep after 12, you are literally killing your gains...

[-] scissor_me_timbers00 35 Points 3 weeks ago

I don’t entirely buy this. I’ve always had a very erratic sleep schedule and my gains are still good.

[-] Greek-God-Brody 9 Points 3 weeks ago

If you're getting in the sleep hours (8 on average), you're probably good, as far as gains go.

[-] hb8only 5 Points 3 weeks ago

you can be one with a great genetics...

[-] [deleted] 3 weeks ago
[-] gains_o_clock 2 Points 3 weeks ago

Good is fine but I guess OP was exaggerating when he stated that, he probably meant they could be a lot better. I believe some bodybuilder stated that sleep is the most important legal supplement you can take to maximize your gains in the gym.

[-] scissor_me_timbers00 3 Points 3 weeks ago

I’m not disputing the importance of sleep. I’m disputing the exaggerated importance that sleep must come between 11-5 AM. I think the more important issue is just getting enough sleep.

[-] gains_o_clock 2 Points 3 weeks ago

Interesting that makes sense, I know everyone is different though and that may work for you just fine. I do agree with you that more sleep no matter when it comes is better than less though.

[-] scissor_me_timbers00 2 Points 3 weeks ago

11-5 is optimal, but I doubt growth hormone levels are gonna be hurt much if you get same amount of sleep just not in that time window .

[-] batmanforhire 21 Points 3 weeks ago

btw if you are lifting and going to sleep after 12, you are literally killing your gains...

What?

That's ridiculous. The idea of 12am is a man made construct. My body doesn't give a fuck what time it is when I go to bed. If I work out, eat right, and get plenty of quality sleep, I'll get my gains. I can use black out curtains and go to bed at 5 a.m. (I do, I'm a bartender) and still get "gains".

[-] NotYourDude 15 Points 3 weeks ago

Your body evolved to sleep at night. I'm not saying you can't successfully adjust your sleep schedule like you do...

But to say the idea of sleeping at night is a "man made construct" is one of the dumbest fucking things I've ever heard. You sleeping during the day using tools to mimick night time is the man made part.

[-] batmanforhire 1 Point 3 weeks ago

I wasn’t saying sleeping at night is a man made construct. Talking about 12am specifically and the idea that going to bed after that will lead to loss in muscle mass.

[-] hb8only 2 Points 3 weeks ago

:DDDD LOL

12am is MIDDLE OF THE NIGHT.. so it is NOT a construct.. it is literally MIDDLE of the night (based on the moon)

so your body when sun is down is really used to sleep...

[-] SenorSwole 1 Point 3 weeks ago

Not true. Humans have generally been going to sleep around 10-11 at the latest since we came into this world. We have evolved around this time stamp. Makes perfect sense.

[-] hendlefe 1 Point 3 weeks ago

Your body has a natural circadian rhythm that is linked to your neuroendocrine system. While we do not live in absolutes, there are measurable improvements to health and fitness related to a normal sleep pattern.

[-] DeadliftRx 1 Point 3 weeks ago

What is The Circadian Rhythm, Alex.

You're also sensative to light. You should sleep in total darkness because your skin is photosensative enough to reduce recovery hormones if there is too much light.

[-] jdisco1 0 Points 3 weeks ago

The killing the gains thing is a lil much, but so is your reasoning. Our sleep and wake cycle is naturally based on the Sun. Most of the human race sleeps at around the same time because that's what we were designed to do. Our senses aren't good at night for a reason. The entire world didn't just come to an agreement and say "OK guys, let's all sleep when it's dark."

[-] Rygar82 0 Points 3 weeks ago

Try feeding you pet mogwai after midnight and see what happens. I dare you.

[-] ZeusTheTrueGod 2 Points 3 weeks ago

I'm on Sustanon 250mg and HGH, if I inject HGH at 11pm, does it matter when I sleep?

[-] besee11 1 Point 3 weeks ago

Dude lmfao.. your body does not know the difference between 11 pm - 5 am. If you sleep later that just means this “11pm- 5 am” is pushed back

[-] hb8only 2 Points 3 weeks ago

no.. not really.. in my country there is a saying - one hour of sleep before midnight is worth 2 hours after...

[-] [deleted] 3 weeks ago
[-] willieblackbean 15 Points 3 weeks ago

I don't know how to troll on this advice. Great job

[-] gmercea 9 Points 3 weeks ago

You would have known if your were doing the 11pm-5am thing.

[-] Inmydreams91 15 Points 3 weeks ago

I definitely agree with what you have written. Few weeks back I went to sleep at 10 or 11pm, because I started going to gym again and when I woke up in the morning I felt like I have lot of energy and motivation to do stuff. Now I have reverted back to my old habit of watching YouTube videos and using reddit uptill 2am and feel tired all day. I need to build this habit of going to bed early and make it a part of my lifestyle. Thanks for the post

[-] ethansight 3 Points 3 weeks ago

This is... actually me to a tee. Like last few weeks. I needa get back into it... As long as I'm mindful and pick up a few books I can have screens of by 10/11 and be out by midnight. It was nice having all the extra time in the day! Shouldnt be hard to get back man its worth

[-] wmap99 7 Points 3 weeks ago

Good advice. I’ve had severe to moderate insomnia for the last 8 months whenever I’m at university, I guess I just don’t like this place. Right now I would trade anything in my life except my family for a good 7 hours of sleep at night without consuming any pharmaceuticals.

[-] soonerguy9782 14 Points 3 weeks ago

I had the exact same problem in college. Turned out I had a brain tumor. No joke.

Insomnia isn't natural. Turn off the screens, get your hormones checked, talk to a shrink. In that order.

[-] scissor_me_timbers00 10 Points 3 weeks ago

In that order is important. Shrinks are overrated. Hormones are underrated.

[-] Starfuckingman 1 Point 2 weeks ago

Oh shit, what did you do/Will do?

[-] flashcash12 1 Point 3 weeks ago

It’s tough to sleep at uni. I suggest melatonin, sleeping mask and maybe gaba.

[-] wmap99 2 Points 3 weeks ago

Well my brother told me that he had a similar problem of anxiety and he started taking pills. His words were “I wasn’t the same person after an year”. I know that I don’t want that happening to me so I’ll just try some CBT and see if that fixes that, or find some other way.

[-] randomTATRP 2 Points 3 weeks ago

DON'T use pills. You'll just get hooked on to them, waste money and fuck up your brain. Not worth it 100%. Plus, if you fix it by yourself, it will improve your frame since you overcame a big problem all by yourself. Worth it :)

[-] wmap99 2 Points 3 weeks ago

Yeah man I cut the pills two days back. I’d rather suffer and make it right some other way than to lose my focus and memory.

[-] Starfuckingman 1 Point 2 weeks ago

I am going to try 5-htp. Researches says it should really help you get better sleep.

[-] UpperRedSide 7 Points 3 weeks ago

Chronic insomniac here.

When your sleep is bad, everything goes to shit.

[-] Starfuckingman 1 Point 2 weeks ago

I starting having mine 5 months ago and my problem is that I can't stay asleep for more than 3 - 5 hours then try to sleep 1 or 2 more hours. Needless to say, this is ruining my life. Anything that helped you?

[-] Sisu6972 7 Points 3 weeks ago

I’m writing this at 6:30 am, I just got off my shift at work where I started at 4 pm yesterday afternoon. I also balance weird work hours (work at a bar) with being a full time student. My sleep is absolutely fucked

[-] arjdelro 2 Points 3 weeks ago

College is more important. What's the point of working if your diying slowly?

[-] Sisu6972 4 Points 3 weeks ago

I need to pay rent, feed myself, pay for my car, clothes, books and school supplies. I work so I’m not homeless and hungry. My parents don’t give me shit so I’m a 20 year old trying to get by and get a degree on my own. I wouldn’t be able to afford what I need for college or where I live if I didn’t have a job. I don’t understand how some people can see work as merely an option. For me it’s a requirement. until I have enough liquidity to invest and start my own side hustles I’ll be working.

[-] arjdelro 4 Points 3 weeks ago

I understand. College is expensive as hell. Army pays mine. There are a lot of ways to pay for college. Hope you make it :)

[-] Andgelyo 7 Points 3 weeks ago

Delete your social media, tinder, reddit, and other apps you use for the week. Reopen again on the weekend, I’m doing this currently and my quality of sleep has improved significantly. Plus, Instagram and social media makes me depressed as fuck at times.

Try it and thank me later.

[-] Ken_Gratulations 6 Points 3 weeks ago

I'm with you on the social media. I feel 100% more empowered by reading books or reddit and learning something new, as opposed to reading how Beth went to Vegas with all her girlfriends, or how Ted is making so much money he needs to do photo ops to make sure everyone knows.

​

Fuck people's highlights, focus on your own path.

"There are so many amazing places I'll never visit, foods I won't eat and people I won't meet. But missing out on those things in no way detracts from the places I have been, foods I have eaten, people I have met. "

[-] SenorSwole 6 Points 3 weeks ago

Lack of confidence, low energy, sex drive, lack of mental clarity... ALL fucking DIRECTLY linked to a lack of sleep. I’ve noticed myself that when I get good sleep everything is 10x better. Even losing 2 hours of sleep fucks you over.

Sleep is underrated.

[-] BritishBlue 4 Points 3 weeks ago

Read 'Why We Sleep' by Mathew Walker. He's a sleep scientist with 20 years experience. I'm listening to the audiobook right now and, honestly, I will never look at sleep the same way again.

[-] fcmcmvii 5 Points 3 weeks ago

Yes! I came here to post this.

This book (or the Joe Rogan podcast with Walker, whatever your opinions of Rogan) are a goldmine of information. Sleep is so ridiculously important to your well-being, both mental and physical, it is basically a prerequisite for success. You will value your sleep much more after reading or listening to this.

For others who may be curious, the book covers virtually everything sleep-related, from the neurological details of how sleep reconciles your short-term daily memories into your long-term memory storage, to how humans function in sleep-deprived states in mental or athletic performance.

This book applies to everyone, because everyone sleeps. This is one of the rare books that I would recommend to every single person I know, because of the universality of sleep.

OP, this is a fantastic "building power" topic. Back to lurking for me.

[-] DownyGall 3 Points 3 weeks ago

Yeah I had a psychologist who talked about how you need sleep so your brain and sift through the daily memories to determine what to keep and what to throw away. I think the brain technically keeps everything, but you can't exactly call upon everything (obviously).

[-] BritishBlue 3 Points 3 weeks ago

There's two other key points in the book :- 1) There's no such thing as 'night owls'. 2) There's no such thing as too much sleep. Your brain consumes as much sleep as it needs.

[-] CpCdouchebag 1 Point 3 weeks ago

sleep scientist with 20 years experience

Lol i got more experience than him.

[-] Platfus 4 Points 3 weeks ago

Blue light past bedtime mostly affects melatonin levels which are crucial for proper development and can cause problems with your immune system for example

[-] TakinCareOfBizznizz 4 Points 3 weeks ago

I work construction during the week. My hours are completely fucked on a weekly basis. I usually start at 6:30am but depending on the day I can start as early as 1am. This completely throws my sleep off balance as. I often don't even go to bed cause I'm so wired.

[-] TopherOHoolihan 4 Points 3 weeks ago

Great post right when i needed it. How do i avoid he screens/blue light at nights if i need to do work, some of which may meed my computer? My plan is to try to save my readings for the night but if i am reading at night, ill need a light in my room, at least a lamp so i can see. How do i deal with this? Any advice? Thank you

[-] wristlocker_ 7 Points 3 weeks ago

Get some blue light blocking glasses and a Himalayan salt lamp since they’re not too stressing on the eyes. Look up Dr. Jack Kruse while your at it.

[-] Arabian_Wolf 5 Points 3 weeks ago

I use Night Shift on my iPhone and iPad, and use a program called iris on my MacBook Pro, I believe there's also a version of it for Windows users.

[-] Sick_dick_4evr 3 Points 3 weeks ago

The screen rhetoric, sure, but jesus christ guys live life outside of the fucking gym... drink beer with your boys, go out and get fucked up at the club, stay out til 3 or 4, then wake up and handle your shit like a fucking man... Who cares about body science to that degree, don't you know you're dying?

[-] Andgelyo 2 Points 3 weeks ago

Disagree, that shit could damage your body like crazy. In my early twenties sure, but now that I’m 28, I would rather explore the city and eat a quality dinner with some good friends.

[-] Sick_dick_4evr 2 Points 3 weeks ago

You missed the point.. but you are right about the damage aspect. As always, everything in moderation.

[-] TRMind 3 Points 3 weeks ago

I love that TRP has varied advice like this. It just pushes me to become a better person. Thank you!

[-] DownyGall 3 Points 3 weeks ago

Sleep is extremely important, but The Narrator in Fight Club became Tyler Durden when he was supposed to be sleeping, so if we want to be Tyler we can't sleep ever?

[-] SKRedPill 3 Points 3 weeks ago

The biggest reason why T levels are so low is that that the average person used to sleep 8 to 8.5 hours once upon a time synced to the sun, now a days they effectively only sleep for 4-5 hours.

[-] Einzakin 1 Point 3 weeks ago

Where did you read this? I've seen studies showing tribes sleep an average of about 6.9 hours a night. I'd like to see a post on T levels and sleeping that long if you have it.

[-] SKRedPill 1 Point 3 weeks ago

When I was in college, I had a history of late night sleeping and many days without sleeping. Sufficient to say that my T levels must have been like that of an 80 year old at the time - I was mentally low most of the time, my memory sucked, my sex drive came down drastically and it felt like the tank was on empty. I had low motivation. Cortisol was having a field day in my blood.

When I started lifting, it literally reset my biological clock. My body would induce sleep promptly at 10 - 10:30 pm and demand its due dose of sleep. I literally slept 1.5-2 hours more than normal and got up at the crack of dawn. And the way I slept was if I had been knocked out by Mike Tyson - deep, deep sleep. And that's still true today. After gym, I just have to sleep and wake up earlier.

A few days of good sleep, and all of a sudden my memory was a lot better, my focus vastly improved, I felt intense most of the time, the mood swings and depression vanished and my sex drive was up over the roof again - it skyrocketed so much I had a hard time keeping it down when aroused. Things that I thought were hard became way easier. I felt lighter and was waking up with no pain.

It was only long down the road I realized what those late nights and all nighters were doing to my body.

Also, when you sleep in natural light, you need a little less sleep than indoor light. When outdoors a natural alarm wakes you up well before dawn and your circadian rhythms make sleeping at sunrise impossible.

[-] flashcash12 1 Point 3 weeks ago

That’s the main factor. Another reason is shit food, lack of exercise and anxiety/depression caused by the things mentioned.

[-] wmap99 2 Points 3 weeks ago

Yes. I’m going home tomorrow and am gonna get proper tests and will talk to my therapist and get some pills which are legit made to help with sleep disorders. The psychiatrist here at my uni gave me pills which people with schizophrenia take.

[-] fuzzyjames123 2 Points 3 weeks ago

I like it when people give advice but it's really about them talking to themselves to hype themselves up and fill their posts with pseudo-scientific things to give credence to their blabber, blasting others so they prop themselves up like some big boss

It's okay to just make a post with a sentence or a couple to get to your point

[-] AdrianFish 2 Points 3 weeks ago

This could well be one of the most important posts you read on Reddit. I implore anyone reading this to save this post.

[-] Fawp 2 Points 3 weeks ago

I work 11pm to 8am everyday. Might as well kill myself right now right?

[-] [deleted] 3 weeks ago
[-] Radioactivebuny 1 Point 3 weeks ago

Thankfully I’m usually out by 11. Just don’t care to stay up too late anymore.

[-] radiantoscillation 1 Point 3 weeks ago

Very good advice for people who want to fall asleep correctly, while cultivating yourself: a book You know that thing with no screen but it’s all paper

lol top upvoted posts « it’s ok to stay up late at night », you might have missed the point non? Getting good sleep is just as important as eating correctly, I mean, everything’s explained in op’s message Also going out getting girls isn’t the same as staying in your bed on phone

[-] BiscottiGeneral 1 Point 3 weeks ago

I’m literally reading this at 3:48 AM knowing I’m being a moron staying up this late doing nonsense. Great advice, and for anyone struggling with waking up early, I highly suggest reading or getting the audible of “The Miracle Morning.” I was on a good run waking up at 5 AM daily whilst reading that book, and now rereading to get myself back into the habit. It was the most productive time in my life so far.

[-] BurnoutRS 1 Point 3 weeks ago

set an alarm for 2 hours before your planned bedtime. Make the alarm text read "time to wind down" when that alarm goes off you turn off the tv and go read a book, do some journalling and then meditate until its time to go to sleep. Makes a hige difference

[-] DeadliftRx 1 Point 3 weeks ago

Every hour of sleep before midnight is worth two hours.

Stan 'The Rhino' Efferding. And he's right

[-] MercyYouMercyMe 1 Point 3 weeks ago

Seeing this at 242 am. You're right, goodnight.

[-] Additional_Weird 1 Point 3 weeks ago

Link the study that shows the 11pm - 5am number please, I'm pretty skeptical

[-] ArdAtak 1 Point 3 weeks ago

My sleep has been the bane of of my existence. I have ample will power when it comes to eating and working out. I control what I eat, and don't eat. I control when I go to the gym and how long I stay there and what I do when I'm there. I'm ripped at 8% BF and very satisfied with the shape I'm in. But I have no control over my sleep. Even when I go to bed early with good intentions, often my mind races for hours or even if I'm not thinking about anything my body just refuses to fall asleep. It's become a real problem and I've had major insomnia. I take a lot of sleep supplements like Melatonin, 5HTP, etc. But if my mind decides to be stubborn they don't work or I'll wake up a couple hours later and not be able to fall back asleep. I don't want to resort to pharmaceuticals.

I'm desperately looking for a bulletproof approach towards sleep that will let me control it the same way I control my diet and workouts. Any advice would be IMMENSELY appreciated.

[-] flashcash12 1 Point 3 weeks ago

I’d focus on what’s causing the thoughts to race through your head. Could be a sign of anxiety, adhd or one of those disorders.

I’d really focus on turning off electronics and heading to bed early. Write out all your thoughts on paper and relax before you go to bed.

I take something called gaba which helps a lot.

[-] 500bands 1 Point 3 weeks ago

wow it’s 11pm right now. putting my phone down for the rest of the night, cheers!!!!!

[-] [deleted] 3 weeks ago
[-] redblueninja 1 Point 3 weeks ago
[-] DadOnDabs 1 Point 3 weeks ago

I also have rosacea and my face is ALWAYS red. I wear sunglasses when I'm outside because I have sensitive eyes so I always have "racoon mask". Any tips on treating rosacea? I'm tired of this look

[-] flashcash12 2 Points 3 weeks ago

Stay hydrated always.

Eat anti-inflammatory and healthy foods.

Sleep the hours mentioned above.

Wear sunscreen if it’s bad.

Eliminate a lot of unnecessary stress.

Use natural face masks like honey. Avoid drying out skin.

[-] WithoutInternet 1 Point 3 weeks ago

Great advice. I also suffer from rosacea but as long as I sleep 8 good hours and dont eat junkfood, my skin is fine.

The part "11pm and report due tomorrow? Sleep, wake up early to do it" has really brought me better results, comparing to the nights I spent without sleep doing college work.

[-] Geleemann 1 Point 3 weeks ago

I'm asleep before 10:30 now. I can actually function and feel good

[-] EscortSportage 1 Point 3 weeks ago
  1. Check out the app sleepcycle on your iphone (i love this thing) it monitors your sleep, yes hours is important but what ive found out is not only sleep time but quality is important!

  2. Put your phone in black and white, suddenly you loose that excitement from looking at the screen.

Iphone users: settings>General>Accessibility>Display accommodations>Color filters>Grayscale turn it on

Now when dicken around on your phone, when you look up back to reality you see colors and life looks VIVID!

  1. Instead of looking at a screen which the blue light screws your sleep cycle up, pick up a book if youre in bed and cant fall asleep.
[-] cakefmateus 1 Point 3 weeks ago

How to do that when your job requires you to sleep at late hours? As a content creator most of my job is in the night period of the day

[-] flashcash12 1 Point 3 weeks ago

Completely redshift your body clock so it’s ideal to yourself.

Is there anyways you can flip the hours.

If not make sure your body thinks it’s night during the day.

[-] bookofcookies 1 Point 3 weeks ago

My advice: type sleep music on youtube the one that won’t bother you will take you to sleepland in no time.

[-] [deleted] 3 weeks ago
[-] letoucan666 1 Point 3 weeks ago

Life is suffocating and strangles you of course I need a screen to be happy

[-] [deleted] 3 weeks ago
[-] alejandrosalamandro 1 Point 3 weeks ago

Great advice.

In order to achieve better sleep times it can be good to cut out caffeine completely for a while. Especially if you are a slow metabolizer of caffeine.

For me this was the hidden key in combination with a screen ban two hours before bed.

[-] flashcash12 2 Points 3 weeks ago

Good sleep, exercise and healthy diet should eliminate the need for caffeine.

[-] boxxybebe 1 Point 3 weeks ago

QUESTION, can you elaborate on why an hour between 10-12 is worth 2 hours? Because I've experienced this as well but don't know the science behind it. I've read that the hours between 10-2 are when your body does the most repair during sleep, but the science wasn't explained. I've experienced this first hand though, it seems that anytime before 12 is when really rapid repair happens, and when I sleep anytime after 12 that magical repair doesn't occur at all, it's bizarre.

[-] KnightOfR2 1 Point 3 weeks ago

I’m surprised I’m seeing this on here. I figured most would be arguing how you should be out at clubs or something living it up partying hard. Maybe I never knew the redpill that well after all.

[-] Blackwhitesimple 1 Point 3 weeks ago

General rule of thumb Whem you get home turn off the data of your phone and unplug your tv. Procrastination beaten.

[-] [deleted] 3 weeks ago
[-] skoobled 1 Point 3 weeks ago

No phone in the bedroom is a great rule to start with

[-] mravek 1 Point 3 weeks ago

What could be the proper way of quality sleep after graveyard shifts?

[-] flashcash12 1 Point 3 weeks ago

Redshift your body clock so it thinks it’s night during the day.

If it’s not an almost everyday thing there is really nothing you can do but to try to sleep the best you can.

Make sure you are hydrated and eat well.

[-] [deleted] 3 weeks ago
[-] ReformSociety 1 Point 3 weeks ago

A bad night's sleep will ruin your entire day.

[-] pinechas 1 Point 3 weeks ago

A real man has shit going on in life that requires a good nights rest. A real man has enough confidence that he can overcome his obstacles that he doesn't waste his time in escapism.

Grab your nuts and attack life, don't hide in boyish play. Sleep well: you got this.

[-] llrnhokllr 1 Point 3 weeks ago

dont smoke weed or alcohol before sleep they both supress the REM stage of sleep, although u sleep like 10 hours but still waking up tired

[-] Brushyourteethm8 1 Point 3 weeks ago

I know this and yet I don't follow it.

This is one of my areas to work on. I have the blue light filter on my phone on a timer - screen goes yellow - start winding down.

Solid post, thanks.

[-] ItsDiamanteNow_ 1 Point 3 weeks ago

I fell asleep around 1230 last night and a nightmare woke me up about 30 minutes ago but when I woke up I felt so rested. I barely even want to go back to sleep (the dream was fucked up smh) but I know I’ll be knocked out by 630 just to wake up at 8 anyway like I planned. That period of 11-5 that the OP mentioned makes a lot of sense now. I’m usually off of work by 10 so I’m always struggling to be asleep by 11 but it does make a difference, getting some good sleep for most of that 11-5 period always leaves me alert and refreshed the next day.

[-] nebder 1 Point 3 weeks ago

Hey OP- Sleep patterns - pre industrial revolution

If you hadn’t thrown in the unsubstantiated garbage about HGH timing, then you would have been fine. It’s certainly true that your gains come during rest. The lifting session is the trigger that tells your body to adapt. The actual adaptation is made while resting after the trigger. Just say hey shut off your screens to improve your sleep and gains.

The 8 hours of sleep in a row per night is a relatively recent phenomenon in human sleep patterns. Before electric lights, you would have two distinct sets of sleep at night with a period of wakefulness in between.

[-] Geleemann 1 Point 3 weeks ago

I too read that post from Humans of New York. This sounds a lot like it, at least you're paraphrasing

[-] a_nus 1 Point 3 weeks ago

With enough sleep, everything else is better. Without it, everything else is worse. Good sleep is one of the best investments you can make.

[-] orieva 1 Point 3 weeks ago

Conversely: pick a schedule and stick to it. If, due to your working schedule, 2am-10am suits you best, pick that schedule. I suggest buying Swannies blue light blocking glasses for in the evening, and buying Luminette light therapy glasses for in the morning. Those two will adjust your rhythm so fast that you'll feel like a totally different person in just a week.

[-] Sciptr 1 Point 3 weeks ago

" Did you know that apps were designed so that when you pulled down the screen to refresh for notifications, it was supposed to mimic a slot machine? " Better have a source for this. I got the message, but don't make random claims just to back it up.

[-] flashcash12 1 Point 3 weeks ago

There’s plenty of articles on it. Go look it up. And my psychologist told me about this.

[-] Sciptr 1 Point 3 weeks ago

You posted OP, provide your source. I doubt IOS designers had the idea of making notifications like a slot machine. They’re called toast banners for a reason.

[-] PranksterLad 1 Point 3 weeks ago

I seriously need help when it comes to sleep, I cannot sleep anymore and now need to take pills. I'm quite worried and need to get back to proper healthy sleep but I cant get it. Please help.

[-] [deleted] 3 weeks ago
[-] FrankieGGG 1 Point 3 weeks ago

I'd recommend you check out the Flux App. It'll help solve this problem effortlessly.

[-] PlanetNinja 1 Point 3 weeks ago

All very good advice. Also look into getting some glasses with a blue light filter as part of the anti glare. Even if you don’t need glasses they will protect your eyes from harmful blue light while on devices and in the evenings will help your body better prepare for sleep. If your phone or tablet has a night mode set it automatically for an hour or two before your normal bedtime. Best to be blue light free for at least an hour before bed so that would be a good time to read books rather than a device.

[-] mattizie -1 Point 3 weeks ago

Bit retarded, but one way of thinking about it is that instead of ending the day with bed, you're starting the day with sleep.

[-] FARTBOX_DESTROYER -2 Point 3 weeks ago

Did you know that apps were designed so that when you pulled down the screen to refresh for notifications, it was supposed to mimic a slot machine?

I'm sorry but this just sounds like complete bollocks

[-] flashcash12 0 Points 3 weeks ago

Tons of articles online. And my psychologist told me about this. Do your research.

[-] FARTBOX_DESTROYER -1 Point 3 weeks ago

Maybe as the one making claims you should do your research and report back here.

[-] Lego_My_Alter_Eggo -5 Point 3 weeks ago

Yeah, I agree. But you've given no advice on how to actually achieve this. What am I supposed to do from the hours of 6pm to midnight? Even if I don't use any screens past like 10 illl lay awake til 2 am

[-] soonerguy9782 12 Points 3 weeks ago

Fucking anything. Take care of stuff around your house. Work projects. Homework. Go out. Hit the gym. Get a fucking hobbie. You should have one anyway.

Your comment sounds like you want him to solve your problem and entertain you. You can use your brain and think of something to do.

[-] flashcash12 1 Point 3 weeks ago

Sleep mask, melatonin, gaba. There’s plenty of stuff to use. Meditate or stretch too.