Sleeping Schedule

as much as I rely on chemicals and supplements, you don't want to rely on chemicals and supplements

Have a set routine to wind down at least an hour before bed:
>candle lit shower
>dim lighting in room
>reading
>meditating
>Starting Stretching

Have f.lux on your computer, don't stare at bright computer screens or phone before bed.

Sleep at the same time every night or at least wake up at the same time, the earlier the better.

Get plenty of sunlight during the day by having open windows or going outside.

Cardio.

also be happy and not stressed.

is it bad that i fall asleep so late? I fall asleep at around 4-5 am but i get minimum around 8-10 hours of sleep.

Murdering my neighbors is the only way i can guarantee my 8 hours

Caffeine has a half-life of like 6 hours.

recc a stretching routine?
I've been looking for one
love being flexible miss it

youtube.com/watch?v=w1iXMvTMvBo&t=2s
This one used to be on the stickey, I've added a bit of foam rolling to it

Sleep the same time every night
wake up the same time every morning

cut out caffeine
cut out bright lights in the evening

Also, get sunlight early in the morning

this is VITAL

even if its just standing by an open window

it helped for me at first, but eventually it didnt do anything. for example I took 3mg of it today and managed to fall asleep at like 6am

4 hours sleep
8 hours work
4 hours spirituality
4 hours improving (fitness, reading, learning something new etc pp)
4 hours spending time with your community, improving relationships

this is the cheatcode for life. thank me later

Magnesium and zinc compete for absorption, should take zinc in the morning instead.

Actually he tired by end of the day (working out helps, so does working). Wake up at a reasonable hour. Melatonin before bed, maybe a beer or other drink too. Stay consistent. Keep the room dark. Avoid bright screens before sleep.

>4 hours sleep
Stopped reading right there.

Then why does ZMA exist and is recommended before bed?

if you cant function properly with 4 hrs sleep youre a disgrace and should seriously consider to man up.

what if I'm dead tired all fucking day, every single day, but still don't sleep well?
for example I went to sleep at 11pm and woke up at 4:30 today

Because both are still absorbed, just by lesser amounts.
All-in-one supplements are made for efficiency in mind user, most metals are absorbed in the same process so taking 40 mg copper and 40 mg zinc might net you only 30 of each (bullshit numbers but that's the idea).

Google it, it's best to spread apart supplementation of metals and magnesium is the obvious choice before sleep as it relaxes muscles.

*not made for efficiency in mind

Why would I sacrifice my sleep for the sake of manning up to some faggot on Veeky Forums? We aren't at war; I can maximize my sleep and reap the benefits.

>Running advice from a cripple lel

Really triggers me that someone took couch to 5k and stuck on some weeaboo gay shit on it

The visual looks nice tho
If you judt cut off the weeb parts its p nice

you're retarded to try to will your way out of biology for some autistic reason

The visuals existed before, and then some weeab added the weeab shit to it