고정된 트윗
Want numbers like these?
This is what I do to sleepmaxx:
First and most important: Get a sleep study done to have any possible sleep apnea diagnosed. Do not assume that if you're in good shape, you won't have it, even lean people can have it.
If you DO get a positive for apnea, use your CPAP religiously, and I mean RELIGIOUSLY. In order to have proper deep restorative sleep you can't have your brain be waking up in the middle of the night repeatedly.
Now let's get to the supplement part. Very simple. The fewer the better. The goal is to optimize one's self whether it be sleep or anything else with as little supplementation as possible.
So this is what I take to enhance my sleep and get 60% Deep+REM sleep while being obese af (36BMI):
1. Take 3-5g glycine 1hr before bed. Dissolve it in warm water.
2. Magnesium Glycinate (200-400mg elemental magnesium, I do 200mg)
3. Avoid taking creatine close to bed time as it disrupts sleep. (Take Creapure BTW)
Optional: Workout 1-2hrs before sleep to get tired. Yes you may have heard working out close to sleep is counterproductive but some of the best sleep I've had were when I had a late workout.
Optional (for women): 3 drops of Progest-E on the gums right before sleep.
Optional: Have your phone's blue light filter turn on an hour before sleep time. I do this but have also used my phone with blue light on right until the last moment and slept fine but everyone's different. Also I don't recommend using your phone till the last moment obviously.
That's it. That's literally it.
Good luck.
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