THE SLEEPMAXXING

PLAYBOOK: UNDERSTAND
WHY AND HOW TO HAVE THE
BEST DEEP NIGHT REST
POSSIBLE WITH THIS VALUE-
PACKED SLEEP MEGAGUIDE
That scientists have discovered a brand new
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Can make you happier than getting a $60,000

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Would you take it?

If so, worry no longer buddy boyo, since all

secrets regarding this magic pill will be
revealed in this megaguide.
THE CONTENT

1) QUICK INTRODUCTION TO THE TOPIC

2) A SHORTENED BUT COMPREHENSIVE

UNDERSTANDING OF HOW AND WHY OUR BODY'S

NATURAL BIOLOGICAL CLOCK FUNCTIONS

3) THE CORRECT SLEEPING POSITION

4) NAPPING

5) MELATONIN INTAKE AND ITS CONTROVERSY

6) SLEEP APNEA

7) BELIEFS

8) ENVIRONMENT

9) INTAKE

10) HABITS

11) SUPPLEMENTS

12) WHAT THE PERFECT CIRCADIAN FLOW

SCHEDULE LOOKS LIKE AND BEST TIMES TO DO

STUFF IN THE DAY

1) Introduction

● Water is wet. We all know sleep is crucial for

mental and physical well-being and the roles its
plays in our body. With that said, why would I
even need to further convince you about getting
a deep night's rest, right?

● Even so, the thing that most people don't get a

realistic grasp on is to which degree poor sleep
quality can affect your face and be a huge
looksmin, especially in the long run.
● Swollen and bloated face; poor orbital
support and skin firmness on the eyelids, acne,
dark circles, redder eyes, droopy resting face,
marks of aging and expression significantly
worse with only a days difference.

● Not only that, but lack of sleep also makes

you non-sociable and an outcast, even as much
as individuals with actual diagnosed social
anxiety, diminishing your chances of people
interacting with you. Who would want to
befriend someone whos always in a grumpy
mood anyways, right?

Sleeping poorly can even actually reduce your

testicular size.

● At this point, I'm sure you're well aware of the

downsides and health-related issues that not
getting enough rest implicates in - with that in
mind, let's make this quick and dive into how to
get the best sleep possible, by improving what
we spend 1/3 of our entire lives doing, ironically,
without giving it the proper attention it
deserves.
2) Understanding your body's natural biological
clock
● The circadian clock is a 24-hour internal body
timing system that regulates your sleep-wake cycle
and is synchronized by the day-night cycle as well.
Keep a note on this since it will be useful later. It
determines all your biological processes such as
body temperature, hormone release timing,
metabolism, and more. It functions based on two
main frameworks; the circadian process, which is
regulated by the suprachiasmatic nucleus located in
the hypothalamus, the master clock of the body. It
receives light information (primary external cue)
from the retina by specialized photoreceptor cells
that detect light level alterations and adjusts
internal homeostasis accordingly, such as
melatonin, produced by the pineal gland in response
to darkness and promotes sleep, and cortisol, made
in the adrenal glands promoting alertness at its peak
30 minutes after waking up. The second framework is
the homeostatic process, which is a buildup of
adenosine in the brain as a byproduct of cellular
metabolism which increases with time spent awake.
The longer we stay awake, the more adenosine is
bound to A1 and A2 receptors, inhibiting the activity
of wake-promoting neurons and their releases of
acetylcholine, histamine, and norepinephrine, which
prompts sleep-promoting neurons in the
hypothalamus, making us drowsy.
3) The correct sleeping position

● Overall, the best sleeping position to be in is by your

side, more specifically on the left side. This is due to a
series of advantages this position renders to the body
during nighttime, such as improved glymphatic system
cleansing (brain metabolical waste by neuron activity
byproduct removal), enhanced stomachal and
pancreatic function, better lymphatic drainage,
slower resting heart rate and blood flow, and most
importantly, reduced gravity of sleep apnea and
airway obstruction.

● The only two main downsides of sleeping by your

side are hip and spine misalignment, which can be
solved by positioning a small pillow (or your own arm)
supporting your neck and a body pillow between your
legs to create hip balance. Other than that, the
friction and pressure of your face onto the pillow may
cause wrinkles and age your skin a bit faster than
usual in the long run. Albeit there isn't really an
effective way to counter this of which I personally
know rather than getting a pillow with a soft surface.

● Interestingly enough, we can also confirm this is the

most natural and correct sleep position by observing
other primates
4) Napping

● By taking a closer look at the circadian rhythm

and even at our own lunch habits, we can observe
a natural dip in energy levels during the afternoon,
specifically between 1 and 3 PM. During this time,
short naps (20 to 35 minutes) could be optimal for
alertness and cognitive performance without
tapping into deeper slumber and disrupting your
nighttime schedule, due to the adjustment of
energy fluctuation accordingly to ultradian
rhythms. Albeit, napping is best if taken as a habit
and done consistently throughout every day at
approximately the same hours, adjusting it to your
circadian pattern. Even so, if you don't usually feel
tired or have your energy levels drop in the
afternoon, it is not necessary at all
5) Melatonin supplementation

● Our pineal gland naturally produces from 0,1 to

around 0,5mg of melatonin throughout the day,
but melatonin supplements can be found to
contain even over 10mg per dose. Making an
analogy with testosterone, pretty sure you
wouldn't want to inject a 100x supraphysiological
amount into yourself on a frequent basis.

● Another common misconception in the popular

belief is that melatonin supplementation should
be treated as a sedative. Melatonin intake should
be used as little as possible for the sole sake of
regulating your natural production through
circadian rhythm balance rather than taking it in
huge doses in hopes of falling asleep faster.
Ideally, you'd only use it when fucking up your
natural clock for it to reset faster to its usual
setting, regulating your melatonin release.
Supplementing for the wrong sake will also make
you groggy by when you wake up in the morning
since your body isn't used to such an override in
your system, taking more time to clear up all the
excess melatonin and delaying your habitual
cortisol spike
6) Sleep apnea

● Sleep apnea can either be obstructive, where

throat muscles relax and block airway flow (most
common case) or central, where the brain fails to
properly access breathing control through
electrical impulses. If you usually wake up with
brain fog or feeling groggy very often, even If you've
slept for an adequate amount of hours (7-10), you
might want to get it checked. If you lay on your back
and feel your airways being blocked by relaxing
your muscles you probably have it as well.

● It's extremely important to make clear that if you

have a severe case of sleep apnea you should
access it urgently before thinking about any other
other way to improve your sleep such as the
methods listed below in the thread. Sleep apnea
can be caused by nasal congestion or inflammation,
recessed jaw, low hyoid bone positioning and high
fat concentration in the submental area,
hypothyroidism, acid reflux, weak muscles, and a
deviated septum. You can cure it through surgery,
better health habits, or a CPAP machine, and you
can cope by sleeping on your side and doing neck
and facial exercises that strengthen the throat
muscles, such as these.
7) Beliefs

● Mindset plays a big role in everything life-related,

sleep included. If you didn't get your magical 8 hours
of sleep of the day, don't obsess about it and think
that your productivity is going to be terrible or that
your day is ruined. Apply the 80/20 rule to your sleep
protocol and focus on getting better rest the next day
rather than feeling pessimistic in the present
moment.

As we've already covered, your body slowly

shutdowns throughout the afternoon and evening. For
this reason, preparing yourself hours ahead and
facilitating that process can help tremendously for
better sleep. A few of these could be:

● Take a warm shower 1 to 2 hours before going to

bed. This imitates the temperature drop your body
naturally flows in the evening and also relaxes your
muscles, making you fall asleep more easily. When
you take a warm shower, your peripheral blood
vessels dilate, resulting in a rise of skin temperature.
After getting out, the temperature shock by exposure
to the external air causes a drop in body temperature
levels, imitating your circadian rhythm.
● Work as hard as possible throughout the day.
As you have already probably noticed,
whenever we have a big day and get lots of
things done we naturally feel more sleepy by the
end of it. On the other hand, the more "nothing"
you do, the less sleepy you'll feel. By requiring a
bigger amount of effort from your own body for
daily activities, cellular byproduct production
will increase, which results in more adenosine
linking to your brain. If you're not falling asleep
quickly, maybe putting more into your workflow
could enhance that feeling by the end of the
day. Try to get as much done in the morning,
and unwind during the afternoon.

● It's also important to notice that your body

doesn't differentiate between weekdays and
weekends. Maintaining a schedule that fits into
your routine 24/7 is crucial for sleep health and
circadian stability. If you're going out, drinking,
and sleeping late, try to wake up max 2 hours
after your usual in order to mitigate fluctuation
downsides.
But let's suppose this isn't feasible. Then begs
the question, should I oversleep, or wake up in
my usual setting sleep deprived? The answer is
up to you. If you oversleep, you'll feel more
replenished and productive that day, but your
circadian rhythm will have shifted. In case you
wake up at the same time, but with fewer sleep
hours, said shift will be less severe, but your
energy won't be at the max. Apply accordingly.
8) Environment

● Make your room cold: the perfect temperature

setting for the night is between 62 and 66
Fahrenheit, or 16 to 19 Celsius.

● Get rid of all the lights in your room besides

overhead and lamps: any light during nighttime is
a distraction, will elevate your cortisol, block your
melatonin production and dysregulate your cycle.
Avoid artificial lights as soon as possible before
getting into bed.

● Get blackout curtains and possibly an eye mask:

your room should be able to get pitch black during
noon. If you still have any light entrance, use an
eye mask (a non-irritating one).

● Get a weighted blanket close to 10% of your total

body weight for better sleep. Source here.
● Invest in a high-quality mattress: there's no
point in spending 1/3 of your life on a cheap
mattress. There are several high-tech
mattresses out in the market which regulate
their own temperature accordingly to yours
and can greatly improve your rest with other
features included. If you have the money, it's
worth looking into.

● Orthopedic pillow: as we've covered before,

sleeping on your side is the best position
possible. Although this is true, it may cause
shoulder, neck, and spine issues (as with every
other sleeping position), which can be reduced
by resting on an ergonomic surface.

● White noise: if you're a slight sleeper, adding

white noise to the background can help. This
creates a stable and consistent noise level
throughout your sleep which can avoid baseline
differentiation sounds to wake you up, mask
other annoying sounds in your surrounding, and
create a soothing effect by association with the
noise, prompting your brain to fall asleep
faster.
● White noise: if you're a slight sleeper, adding
white noise to the background can help. This
creates a stable and consistent noise level
throughout your sleep which can avoid baseline
differentiation sounds to wake you up, mask
other annoying sounds in your surrounding, and
create a soothing effect by association with the
noise, prompting your brain to fall asleep
faster.

● Avoid EMFs in your sleeping room: it is well

known that Electromagnetic Fields are harmful
to our health in general, but they can also
worsen your sleep by blocking melatonin
secretion, interfering with brain activity during
sleep, and increasing oxidative stress at a
cellular level. To avoid this, get rid of all
electronic devices in your room and place them
as far as possible throughout your house. At
nighttime, turn them off. There are also
products in the market that serve as EMF
shields.
● Blue light screen filters and glasses: most
screens nowadays are embedded with the
option to reduce blue light emission and
brightness closer to the evening. On top of
that, special glasses with light filters are
also an option. The only problem is that by
using these, your focus is still on the screen,
so you will inherently maintain the will to be
awake since you're focused on a specific
activity.
Keep in mind that these filters are not 100%
effective. Blue light blocks roughly 80% of
melatonin production, red light blocks 40%,
and fire or candle light blocks around 2%.
If you've ever gone out to buy some glasses,
many times you are advertised to install blue
light blocking lenses packed together with your
prescription ones. While these indeed partially
block blue light, it doesn't even come close to
being effective, rather just another scam to
grab your money. Blocking lenses can be clear
(blocks 20-40%), yellow (blocks 40 to 70%),
and red (block 90 to 99%). The ones you get
offered to install are always the clear ones
because no one wants to be walking outdoors
with these on:
9) Intakes

● Ingesting salt tabs with (ideally) gatorade

before bed can help with nocturnal urination.
The salt and the electrolytes will "bloat" you
slightly and retain the water overnight, so you
don't feel the urge to wake up mid-sleep to go to
the bathroom.

● Melatonin is originally produced from

serotonin. When your pineal gland signals to
release melatonin, serotonin is converted to NAS
through the AANAT enzyme. Afterward, NAS is
converted to melatonin through the HIOMT
enzyme. With this in mind, it's important to
produce enough serotonin capable of sustaining
a good mood throughout the day, and ensure
proper melatonin production. As we've already
covered, supplementing melatonin directly is a
terrible idea, so to increase your serotonin
naturally, you can:
Maintain healthy habits in general (water stuff
like less anxiety and stress, meditation, having
an active social life, etc).
5-HTP: 50 to 200mg daily.
Omega 3: 2g of EPA and DHA.
Probiotics: at least 1 billion CFU (the more the
better). Lactobacillus and Bifidobacterium are
best for mood and serotonin support.
B6: 100mg.
Vit D: best to get from sun exposure after
waking up, but if not, anywhere between 1k
and 10k IU daily.
Magnesium: 400mg daily.
SAMe: 1g daily.
Tryptophan: 500mg per day.
Rhodiola Rosea: 200mg daily.
Ginkgo Biloba: 150mg daily.
B9: 400mcg per day.
Inositol: 500mg per day.
Zinc: 30mg per day.
Foods that boost serotonin (tryptophan-rich):
eggs, cheese, pineapples, tofu, salmon, nuts and
seeds, turkey, chicken, milk, seafood in general,
dairy, lentils, beans, chickpeas, red meat,
bananas, quinoa, buckwheat, oats, spinach,
broccoli, asparagus, dark chocolate.

● Always eat at the same time of the day: by

eating in the same time window frequently, you
adjust your circadian rhythm to digestion and
bowel movements accordingly. This will help
reduce drowsiness and energy spikes and downs
by the afternoon, and maintain glucose
homeostasis.

● Nasal strips work by physically widening the

nasal passages and improving airflow. They can
be used in order to help with sleep apnea,
snoring, congestion and exercise, but are also a
great sleep quality improver in general since
your oxygenation levels will improve, making
you wake up feeling better.
● Don't use stimulants after 10 AM: The half-
life of caffeine is about 7 hours. Let's say you
use 500mg as pre workout at 10 AM - at
midnight, your blood will still have 125mg. Only
use stimulants earlier in the day and at low
doses, as little frequently as possible. If
necessary, cycle them (4 days on, 3 days off).

● Have your last meal and drink 3 to 2 hours

before bed - by eating and drinking right before
bedtime, you increase metabolism and body
temperature when it's supposed to shut down.
To prevent this, concentrate your water intake
and meals earlier in the day until the
afternoon, to give yourself proper rest. This
also reduces your chances of waking up in the
middle of the night, leading to less sleep
fragmentation.
10) Habits

● Getting sunlight in the early morning: prompts

your suprachiasmatic nucleus to set your
internal clock - this will make you more energetic
in the morning hours and facilitate sleep during
nighttime. On the same note, getting light in the
morning is as important as avoiding it during the
night; make sure your eyes receive natural
sunlight or at least blue light from the time you
wake up until roughly 3 PM.

● Meditation or breathing exercises before going

to bed: lowers cortisol and puts the brain in a
zen state by reducing norepinephrine and body
temp.

● Workout earlier in the day: after a workout, our

body temperature maintains itself high for a
couple of hours in order to respond to the
physical demand the muscles just went through.
Although physical exercise might make you
sleepy, exercising not too close to bedtime is
best.
● Make an alarm for when to sleep and not when
to wake up: this is huge. It's crucial to notice that
your body shouldn't have a correct time of
waking up (it should naturally wake up at the
same hours in response to your epigenetic input,
and rest as much as necessary), but instead, the
correct timing of always sleeping on the same
schedule. This makes a life-changing impact
when done right.

● Orgasms prompt the release of oxytocin, known

as the love hormone, and prolactin. Both of these
cause a feeling of well-being and relaxation,
which can aid sleep. It also reduces body temp
and releases endorphins and serotonin, all of
which contribute to better rest.
11) Supplements

● Magnesium Glycinate: makes your dreams wild

and vivid; increases your sleep time and sleep
quality. Probably the most impactful
supplement from this stack. Take 400mg before
bed.

● Glycine: promotes body coolness, helps

neurotransmitters protein synthesis and
supports stable energy levels throughout the
day. Take 1g during nighttime.

● Ashwagandha: reduces stress and anxiety, and

promotes GABA production (anti-neuronal
excitability). Take 500mg in the evening or
before bed.

● L-Theanine: similar function to ashwagandha.

Take 100mg before bed.

● 5-HTP: an amino acid the body produces from

tryptophan. A precursor to serotonin, which
converts to melatonin. Take 200mg on an empty
stomach.
12) What the perfect circadian flow schedule looks like

● 2:00 AM: Deepest sleep phase (slow-wave sleep) -

physical repair and GH release

● 4:30 AM: Lowest temp point, REM sleep starts, dreams

● 6:00 AM: Cortisol rises, still in light sleep phase

● 6:45 AM: Blood pressure increase, preparing to wake

up

● 7:30 AM: Melatonin secretion stops, light exposure

fastens the halt

● 8:00 AM: Body is fully awake, and digestion

commences. Best time for breakfast and hydration.

● 10:00 AM: Highest attention and alertness levels of

the day. Best time for mental work

● 12:00 AM: Digestive enzymes peak. Best time for the

biggest meal of the day

● 2:30 PM: Best hand and physical coordination time of

the day

● 3:30 PM: Best reaction time of the day

● 5:00 PM: Cardiovascular and muscle strength at
their peak. Best time for physical activity

● 6:30 PM: Blood pressure peak of the day

● 7:00 PM: Highest body temp of the day. Body

signals to wind down

● 9:00 PM: Exposure to light blocks secretion.

Melatonin secretion starts

● 10:00 PM: Melatonin continues to rise and body

temp lowers. Best time to be ready for sleep

● 11:00 PM: First sleep cycle commences.