The ULTIMATE Sleep Optimization Thread!

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- No Caffeine after 1pm. Save Caffeine for when you truly need it
- Protein in the day, carbs at night
- Go to bed & wake up at the same time, even on weekends
- Sleep in cool (not cold) temperatures

- Expose yourself to bright natural light early in the day
- Sleep in complete darkness! No light at all
- Use "Dawn Alarm Clocks", not your iPhone!
- No blue light at night (screens!)

- Finish your last meal by 8pm. You often consume an extra 250-300 calories eating later
- Clean carbs for dinner! Oats, Rice, Potatoes..
- Stick to the same meal frequency everyday! If you wanna fast, fast. But do it everyday!

- Between 3pm-6pm is optimal training time. Early morning works great with circadian rhythm, but performance may suffer
- Be active as you can in the day. F*ck sedentary lives
- Excessive exercise can elevate stress hormones and disrupt sleep

- 500mg Magnesium
- 5000iu Vitamin D
- Tart Cherry Juice
- If you have to take supplemental melatonin, shoot for 2.5g, but not every day
- 1 Tsp Taurine under the tongue
- 3-5g Glycine

- Observe eating when sleep deprived. Average overconsumption of 300cals after poor sleep
- Stay active even after poor sleep, lower intensity if needed
- Shorter intervals can work if you are tired
- Poor sleep lowers Brain Phosphate levels, Creatine can restore this

You can implement a couple of these strategies and see a vast improvement in your sleep.

Bookmark this thread for later, send it to someone who needs it, and as always, a RETWEET is greatly appreciated!