Sleep comes first, gentlemen

HermitBob

New member
Joined
Nov 22, 2019
Messages
15
Hi I'm HermitBob and I want you to go to bed. All the best stuff happens there anyway.

So why should you prioritise sleep before anything else?

Hey so you like losing weight?
Cool because you burn more calories during sleep, and sleep deprived individuals have been shown to repeatedly make worse eating choices. Willpower is demonstrably a finite resource and tired people have less of it. Sleep is also important for nutrient partitioning during weight gain (you want calories for your muscles, not your fat tissue) and lean mass retention during weight loss (you want to lose fat not muscle).

Hey so you like improving at any skill ever?
Cool because different stages of sleep relate to different skillsets (motor tasks, perceptual, emotional, memory), skip out on any of those stages and your skill progression will be drastically slowed.

Hey so you like growing muscle?
Cool because more sleep, more muscular blood flow, more tissue repair, more generation of human growth hormone, more testosterone.

Hey so you like testosterone?
Yea see above. Circadian arrythmia gonna really fuck with those sex hormones.

Hey so you like not being stressed?
Sleep deprevation (and remember deprevation is a sliding scale arguably starting at <9 hours of good quality sleep per night) goes hand in hand with raised glucorticoid levels, causing stress, causing you to be an overweight ball of nerves. Entire books have been written on this.

Hey so you like not developing neurological disorders at an old age, destroying any possibility of you fully enjoying that kickass life you worked hard on for so long?
Poor sleep and neurological disease/degeneration in old age goes hand in hand. To a scary degree.

Hey so you like...well you get the idea.

Let me take another approach.

The seven life areas! Hey now we're on topic for the 2.0's in the room.

Financial? Well you make poor decisions when you're tired and you'll be more risk averse when stressed. That new business idea of yours? You'll be less likely to get around to it and more likely to fuck it up if you do. Play the odds, get some sleep bruh.

Woman? Poor sleep quality and kiss your sex hormones goodbye. Plus the knock on effect on all the other areas are probably gonna hurt here too.

Physical? Too many issues here to list, but let's stick with the low hanging fruit. Less sleep, less sweet gainz. "Not the gainz HermitBob!".

Spiritual? Well the Dali Llama doesn't need 5 expressos to get through lunch and nor should you. Also, dreaming is arguably one of the oldest forms of spirituality, so git some.

Family? Nothing like snapping at your mom for calling to check up on you because you're cranky.

Social? Hey in fairness you can have a kickass social life without sleep. Cocaine is a hell of a drug.

Recreational? Hell you're less likely to even remember that sweet road trip properly without a decent amount of sleep.

So what is quality sleep? It's a whole other writeup.
 
Last edited:
Reactions: Lex

HermitBob

New member
Joined
Nov 22, 2019
Messages
15
Oh, and careful frequent fliers, there's a reason we love to use air crew as research models of a messed up sleep schedule.
 

Lex

New member
Joined
Nov 30, 2019
Messages
20
Great article!
I been trying to change my sleep pattern since I stopped driving a semi truck a year ago, and for a while had great success but then snapped out of it and turned into a night owl. Go to bed 3-4 am, either wake up at 8-9 am and tired or sleep til 1-2, and cycle repeats.

many recommend on getting in bed before 10:30 PM?
 

HermitBob

New member
Joined
Nov 22, 2019
Messages
15
Huh, just looked up that 4 chronotypes thing. Now chronotypes are a legit thing but that four animals things seems wacky. I'm looking at some of this advice from a quick google search:

Wolves- It’s better to go to work on foot. You need a 20-40 minute walk. It’ll help you get your head straight.
Yea but that's true of literally everyone. Get some morning sunlight and light (maybe even heavy) exercise to train your circadian rhythm that this is the morning.

Set 2 alarms 20 minutes apart. The first alarm will wake you up and the second one will make you get out of bed.
Why would I want to double my dose of morning stress hormones? Pass

Have dinner at 8 PM.
At 11 AM, you may have breakfast and drink some coffee.

Eating the bulk of your calories in the morning (and not skipping early breakfast) has better effects on body composition, early time restricted feeding vs fasting. Pretty sure there is way more evidence on that as opposed to whatever epidemiological study this probably came from.

Dolphins- Have a balanced breakfast at 8 AM: carbs and protein should be in equal amounts.
I have real doubts the ideal macronutrient ideal ratio for each individual can be determined as simply as this. Nutrition is complex yo.

Have a light snack (a banana, a protein bar, or salad) and go to the gym. But don’t do strength exercises as they won’t contribute to proper sleep.
But you told the Lions to go to the gym at this time, like an hour before bed potentially, usually under tonnes of circadian disrupting blue light. Can two humans really have that different a hormone response based on a two hour shift in circadian rhythm?


I dunno tonnes of stuff that seems weird to me with that four chronotype model. I've not seen their evidence base in fairness. We know "Night owls" perform worse at a whole bunch of measures vs "Morning Larks" anyway, and sleep patterns can be easily trained with breakfast timing, light exposure, and just getting in and out of bed at the right time. I mean it's like they're talking about four different fucking species of human or something rather than a few genetic differences.
 

HermitBob

New member
Joined
Nov 22, 2019
Messages
15
Great article!
I been trying to change my sleep pattern since I stopped driving a semi truck a year ago, and for a while had great success but then snapped out of it and turned into a night owl. Go to bed 3-4 am, either wake up at 8-9 am and tired or sleep til 1-2, and cycle repeats.

many recommend on getting in bed before 10:30 PM?
See how you performed on 7-9 hours, if you feel tired during the day either get better sleep quality or more sleep quantity. I'm testing half an hour less sleep for myself right now.

Climb in bed at the desired bedtime (with no blue light an hour/couple hours before bedtime and no light at all in the bedroom), set the alarm when you want to wake up, and get some breakfast and morning sunlight. That's 90% of the work right there. But yea 3-4AM bedtime is right out, I would work for at least before 12 to start with.
 
Reactions: Lex

HermitBob

New member
Joined
Nov 22, 2019
Messages
15
Yes. New things you're unfamiliar with can seem weird. Do the work to figure it out for yourself before dismissing it entirely Brother.
I'm familiar with the chronotype theory, that guy took it to an extreme and added colourful animal stickers to it, it's still not convincing. The evidence base for it (which again, believe me, I am familiar with) is lacking to support those conclusions of his.

People are of course free to make up thier own minds between nuanced conclusions based on clinical trials, and colourful infographics with bears and dolphins on it, not hurting my sleep any ;)

EDIT: Didn't want to talk shit about Dr Breus's advice too much without at least something backing it up, so have this epidemiological study!


Tl:dr= Don't be a night owl or be fatter and get sick more often (according to this one study of Korean peeps).
 
Last edited:

Lex

New member
Joined
Nov 30, 2019
Messages
20
I'm familiar with the chronotype theory, that guy took it to an extreme and added colourful animal stickers to it, it's still not convincing. The evidence base for it (which again, believe me, I am familiar with) is lacking to support those conclusions of his.

People are of course free to make up thier own minds between nuanced conclusions based on clinical trials, and colourful infographics with bears and dolphins on it, not hurting my sleep any ;)

EDIT: Didn't want to talk shit about Dr Breus's advice too much without at least something backing it up, so have this epidemiological study!


Tl:dr= Don't be a night owl or be fatter and get sick more often (according to this one study of Korean peeps).
I started using melotonin or whatever to put me to bed earlier and works, when I choose.
Great post tho!
 
Top