For those on the grind.
Include 15-20g of creatine to help with sleep deprivation too.
Obviously better to just get good sleep instead. But the hustle don’t stop.
Pulled an all-nighter? Do 20 minutes of moderate exercise before anything requiring your brain.
In a crossover study, 24 h without sleep slowed reaction time and impaired executive function, but 20 min of moderate cycling improved both, along with prefrontal oxygenation.
Sleep regularity > sleep duration.
Going to bed at the same time every night beats sleeping 8 hours at random times.
Circadian rhythm needs consistency.
“data associated low sleep regularity index with smaller hippocampal volume and a 26–53 % increase in dementia.”
https://t.co/QYZBd6RWPD
Your bedroom lamp and devices are sabotaging you.
Scientists tested how much light it takes to wreck your melatonin.
Answer: barely any.
100 lux (a dim bedside lamp) causes HALF the maximum circadian disruption of blinding 9,000 lux light.
In this study, normal room lighting before bed destroyed melatonin production in 99% of people.
I found a hack last night to get to sleep and not toss and turn all night with thoughts:
Before going to bed, write down every single thought on my mind. I had 20x the thoughts I expected. Once I was done with this I found my mind could relax. It was freeing