How much sleep does a fitizen need?
>>35708336
It takes me 11 and a half hours evry time to feel fully rested. How much do I actually get ? Like 6 hours m8
8 HOURS SLEEP CMON EVERY FUCKING DAY
>>35708628
>6 hours
not gonna make it
>How much I want
9 hours
>How much I am able to get
6 hours
Working sucks.
tfw i have to wake up for work at 4am
im never gonna make it brehs.... need to go to bed by 8pm for 8 hours...
>>35708718
why not?
6 hours is master race.
its just as hard to get up like after 8 hours and you dont feel any more tired than with 8 either.
7 and a half hours.
>>35708774
Because muscle recovery happens while you sleep
Giving less time for your muscles to recover reduces your gains regardless of how much protein you consume or how hard you work out
That said you need to sleep at least 8 hours
>>35708336
8.5 horse.
I get it and it's so very important. Might as well post your gains in a random letterbox if you're not sleeping.
>>35708336
I find 9 hours to be perfect
>>35708771
so do it or find a new job. It will hurt you more to not sleep and continue working like that
>>35708336
>tfw 14 hour shift yesterday
work kills gains
>>35708336
sleep really is the key guys.
some times ago I actually didn't have more courses to attend at my uni and had the time to sleep for 8hs. I've been putting gainz after gainz.
Now I work, study all at the same time, 6hs of sleep at max.
good bay gainz.
>don't have a uni class until 1pm and only in 3 days a week
>sleep like 9+ hours a day
>on crutches so I can't even work out
>all these lost gains
>>35709013
that makes sense, thanks anon
stupid question, is muscle still recovering if i'm awake and sitting(not straining muscles more)
>>35709200
>implying leg day isnt a meme
go do bench and upper body accessory lifts. i havent done legs in like 3 weeks and they still look fine
I used to do a solid eight every night but now, with work, it's more like five to six.
I can do it consistently for a few weeks before I sleep for 20 hours straight.
>>35708336
I need 8-9 if I'm very active. Have no problem sleeping for ten when I go backpacking because of all the exertion and lack of distractions at night.
Rowing in college and getting 6 a night for a week when school got busy was zombie-mode.
>>35709590
What's ur 2k and 5k m8?
>>35709176
what in the fuck are you possibly studying?
>>35708336
12 hours, gotta fit it in or shit goes south
Before working out I typically got 6-6.5. After I started working out I was getting 10-11 and sometimes power napping for 20-30 minutes in the middle of the day. Finally about 3 months later I am a bit closer to 7.5-8 hours now. When I first started working out made for some long days in bed.
I will say, my quality of sleep on workout days is amazing to. I immediately pass out when I hit the sheets and I stay that way all night.
>>35708336
I sleep way too short. But i also drink a lot of coffee so it balances out in energy not in gains
>>35711121
I got 12 hours for the first time in years recently and it was unbelievable. I'd been trying to get no more than 9 hours but I decided to take some melatonin and clock out early.
It was unreal. When I woke up it was like a high that lasted all day.
Anyone have recommendations on how I can get more sleep? A lot of the time I'll just lay in bed and end up staring at the wall or ceiling.
Used to be able to get a really good 9 hours in, now can only sleep about 3 hours max. Help brehs I can feel my gainzs packing their bags
>>35708336
Depends on the person honestly, though pretty much no one has a minimum lower than 6. Most people need ~7.5 to 9 hours. Sleep in multiples of 90minutes(the length of one REM cycle) plus 10minutes to allow yourself to fall asleep. Keep it consistent so you never throw your circadian rhythms(and hence hormone levels) out of whack, your body loves consistent sleep schedule. My schedule is 11:20 - 7:00
>>35711333
There is zero alternative for getting enough sleep.
I consider it as important as food and water.
I probably slept about 20 hours in 2 sessions over 30 or so hour period the other day.
Undergrad, show up around noon still spend 8 hours doing assignments and stuff.
>>35708336
i get 6-7 hours usually 6
>>35709368
muscle recovery happens the second you finish training
just the majority of it is whilst you sleep
deep sleep is apparently when your anabolic hormones are released in higher levels
saying that you do not need 8 hours everyones body is different and your body will adapt to the way you sleep
if your really tired your amount of deep sleep goes up
different anon btw
I hit a deadlift PR yesterday and felt tired even after 12 hours of sleep
>>35711450
cns fatigue maybe?
I recommend 8 hours of sleep to achive full gains. Go to bed now and have some rest.
Good Knight!
>>35711485
That's purdy weird brother.
>>35711392
More actually. You could possibly survive 5 days with zero water. Zero sleep in 5 days will do you in.
>>35711476
probably, yeah
>>35708336
On 5h since I started injecting Testosterone. Same shit happened on Strattera, I would only sleep like 4h and feel full of energy.
14h otherwise.
>>35711511
Recharge your battery now or risk staying turned off forever.
>>35711392
Sleep is actually better. You can get diseases from over eating and over drinking, but there are no aside effects to over sleeping (except for being fired)
>>35711596
did you get that joke from a health class video it's adorable
>>35711581
I hope a parent walks in on you tucking in several phones.
>>35711596
>linked to diabetes, headaches and obesity
literally took 2 seconds to find on google
webmd . boots . com /sleep-disorders/guide/physical-side-effects-oversleeping
>>35711517
I agree that sleep is extremely important, but I don't like seeing false information that isn't trolling. You will not die from 5 days without sleep, but yes - it will destroy any gains made in the past 21 days.
>>35711710
Leave it alone man
>>35711710
It is pretty much true though
thething is though there is such thing as microsleep. it is very very hard to go 5x24 hours without absolutely zero sleep. the only way to prevent it is a 5 day long nonstop stimulant binge with increasing dosage over time.
you'll probably die of a heart attack before you get to 5 days
I get around 6 hours whenever I can..
>>35708336
It differs from person to person. 8.5 hours is typically my sweet spot
>>35711925
Good Knight
GOOD KNIGHT!
>>35711925
GOOD KNIGHT!
>>35708336
How to sleep longer? I'm 18, my doc said I'll most likely grow another few inches
I just want to sleep longer to fulfill this, I get like 8 hours on average
>>35713533
Also, it's not that I don't have time or anything, just that I wake up after 8 hours and would like to sleep for 10 or 11
>>35711925
GOOD KNIGHT!
i make sure to get atleast 8-8½ every night. i really feel unrested when going under that amount.
>>35708825
Ma nigga. Sleepin in 1.5 hour intervals while also saving some time
>>35708336
>haven't slept for 8 hours straight in forever and only a few times in the last year probably
That's what I get for letting my cat sleep with me in my room.
He wakes me up every night between 3-6am, because he wants me to let him out. That'd be fine, but that little bastard wakes me up, goes to eat and I have to pet him a bit and THEN he may go out.
Sometimes he doesn't, so I go back to bed, and he starts meowing again and I let him out through the window in my room.
Little fucker, I love him.
However, I still manage to rest more than enough, sometimes I even feel like going to the gym the very next day.
>>35709013
Not that anon, but I only sleep 6 hours cause I can't sleep longer. I don't need more sleep, I don't have a strict schedule or anything. Just not tired, so 5-6 hours for me every nite.
I take ages to get to sleep. If I go to bed at 1, it's 2:30 before I'm asleep. I don't know if it's cause I don't really do anything to tire me out or if I'm subconsciously hungry from my cut.
Anywhere between 6-8 but usually I sleep 6 or 7 cause I just can't sleep longer than 7 or 8 cause I feel like shit.
7 is usually the most I can sleep. I can't sleep 8 cause I get groggy and feel like shit
>>35711925
GOOD KNIGHT!
I usually only get 6.5 because im addicted to waking up at 4:30 in the morning
>>35708755
This. I consider it a good day if I hit seven, even though I feel most rested on nine to ten hours a day. Betting a wagecuck and in university is miserable.
5 complete cycles (7.5 hours) like you should.
>>35716652
Why?
>>35708336
9 hours is perfect. I usually get 8-9 hours a day, 8.5 hours and then a quick powernap at 15:00
>>35712644
i did last night, and ill continue to forev
>>35716398
read a book for about an hour before going to sleep and download f.lux, it decreases the colour intensity on your pc at sunset
>>35711925
GOOD KNIGHT!
6 weekdays, 10 weekends.
>>35711925
GOOD KNIGHT!
> used to work in the oilfields
> worked 17-20 hour days every day
> go to man camp after work
>had to make a choice
> eat/shower/30 more minutes of sleep
> pick 1.
> would sometimes sleep in my uniform and leave my boots on because taking it off was a waste of previous sleep time
> sleep was like cracc.. gimme some fuccin sleep
> I was making stupid money but I'd give it all away to sleep more than 4 hours a night
> pic unrelated
>>35711581
>>35711485
kekked hard, thanks man
>>35711925
GOOD KNIGHT!
It's different for everyone I'd assume.
But 8 is the standard for a reason. Wouldn't go less than 7 or much higher than 9
>>35711485
sleep tight phoner
I think 9 hours is optimal for me, at least during the periods where I lift every other day. The problem however is that I don't get tired after being awake for 15 (i.e. 24 - 9) hours, so my day is naturally longer than 24 hours.
The best would be if I could sleep for 9 hours and stay awake for 17-18 hours.
>>35708336
It depends on Carb intake IMO
On carbloads I struggle to get up from an 8 hour night
On a cut, or after a HIIT day, I sleep about 5-6 hours
both extremes are not desirable on the long run
>>35711925
GOOD KNIGHT!
>>35709590
I'm also a backpacker, have you noticed any lost gains when going on multiple day trips??
>>35711362
A: Ambien, chamomile tea
B: melatonin, Valerian root
C: benadryl OR listen to asmr/white noise
ABCABCA
Biggest tip that's helped me is if im not falling asleep in first 20mins and I have racing thoughts, get out of bed and sit in the living room.
T. Fellow insomniac
>>35711362
do you use your computer or a tv for a couple hours before laying down?
try melatonin.
>>35724930
Not really. I eat a ton and have never gone longer than ten days, so it seemed like my gains recovered after just a couple days of rest and big eating.
>>35711097
English & grammar.
>>35711485
Sleep well Phoner!
>>35711925
GOOD KNIGHT!
>>35711362
Don't look at a screen a half hour before bed. When im not tired but have to sleep i focus on my breathing
does everyone wake up about 3 hours too early having to pee really badly or should i go to a doctor
>>35708336
There was a study done a while ago, but the gist of it was that the group that slept for 7.5 hours had higher amount of muscle gain than 6 hours. So, 7.5 hours. However, if you can get 9 hours, that's a good plan too, since it'll cover any sleep debt you've accrued.
I've read that oversleeping (>9 hours) is bad for you and your long-term health, but on /fit/ the consensus seems to be that the more sleep you get, the better for your gains. So when I work out really hard on a Friday or weekend night sometimes I sleep ~11 hours. And that's while sleeping normally for most of the week, no debt or anything. Is this bad? Does the ~9 hour "limit" apply only to normies who don't have to worry about recovering their muscles?
Does anyone have the problem where they can only sleep for 5 or 10 hours?
As in I'd wake up after 5 hours refreshed but I know that its not enough if i want to lift today, so I go back to sleep and wake up 5 hours later
>>35711925
GOOD KNIGHT!
>>35708336
About as long as my arm workouts take
>>35711925
Good Knight sweet Prince
>>35711925
GOOD KNIGHT!
