😴 Biohacking report
Sleep Biohacking
You can train and eat perfectly, but if you sleep poorly you sabotage your body composition. Sleep is the most underrated "supplement" in fitness.
Nedeltcheva et al. 2010Spiegel et al. 2004Leproult & Van Cauter 2011Greer et al. 2013
7–9
Sleep
hours/night
~18
Bedroom
°C ideal
~70%
Night GH
in deep sleep
0
Caffeine
8–10 h before
📚 Scientific references▼
- Nedeltcheva, A.V., et al. (2010). "Insufficient sleep undermines dietary efforts to reduce adiposity." Annals of Internal Medicine, 153(7), 435–441.
- Spiegel, K., et al. (2004). "Sleep curtailment in healthy young men is associated with decreased leptin, elevated ghrelin, and increased hunger and appetite." Annals of Internal Medicine, 141(11), 846–850.
- Greer, S.M., Goldstein, A.N., Walker, M.P. (2013). "The impact of sleep deprivation on food desire in the human brain." Nature Communications, 4, 2259.
- Leproult, R., Van Cauter, E. (2011). "Effect of 1 week of sleep restriction on testosterone levels in young healthy men." JAMA, 305(21), 2173–2174.
- Van Cauter, E., et al. (2000). "Age-related changes in slow wave sleep and REM sleep and relationship with growth hormone and cortisol levels." JAMA, 284(7), 861–868.
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