Have o ptima l z's f o r o ptima l h e igh t ga in s

SLEEP
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 I N T RO D U C T I O N

• Sleep is one of the most important

aspects of height growth because of
multiple reasons.
• Quality>Quantity, not every hour of
sleep is equally important.
• Get control over circadian rhythm
• Fall asleep easily
• And much more

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CIRCADIAN RHYTHM

Circadian rhythm controls when you feel like

sleeping and when you feel like waking up.

The circadian rhythm is controlled by light.

Blue light makes the body believe it is day

Red light makes the body believe it's sunrise or
sunset
No light makes the body believe it's nighttime

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 Blue light triggers your body to wake up because it makes your body
believe it is day, that's why the first thing you want to do when you wake
up is view blue light from the sun (even when it's cloudy) or watch a bright
light. Pleaser remember that even though the sun might be covered by
clouds it's still almost 10x stronger then one of the strongest lamps in your
house.

Absolutely don't get blue light in your eyes 3 hours before sleep, it makes
your body believe it is daytime so it won't release the sleepy hormones
(melatonin and GABA) and you won't feel like sleeping even though it is
night.
BLUE LIGHT
AND SLEEP You limit this blue light by using only red lights and turning the rest off,
turn all your devices into night-mode (it gives the screen an orange-yellow
tint), turn most off the lights off, and start wearing blue-light-blocking-
glasses (wear sunglasses if you are poor).

Minimize blue light 3 hours before bed and you will fall asleep so much
easier and you will grow taller too.

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 Red light is something we evolved with that was only available to
us through sunrise, sunset or fire.

Red light makes our body believe the day is either going to start
or going to end. If u watch it early in the morning it triggers your
body to release more sleepy hormones (Melatonin and GABA) in
12 hours time, and if u watch it later in the day it will trigger
RED LIGHT AND those sleepy hormones in a shorter span of time.

SLEEP Trust me if u watch the sunrise and sunset everyday, your

circadian rhythm will be so insanely good, you will fall asleep
consistently every day at the same time and will have no problems
with waking up whatsoever.

Also if u have anything to do after the sun went down use red
lights only instead of blue light, it will help you so much with
your sleep.

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 At night it's dark, that's very logical.

Keep your room dark it will help you sleep so

DA R K A N D much more, don't let any light get into your
eyes and if you need to go to the bathroom use
SLEEP minimal lights as possible (preferably 0).

After 22:00 you really want ZERO blue light

entering your eyes, maybe some red light, but
the best is just have zero light at all.

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 W H AT T O D O A N D N O T T O D O

No caffeïne 10 bours Wake up and sleep at

Don't drink too much before bed (Coffee, the same time every Keep your room cool,
fluids before sleeping not too cold and
chocolate and some day (this is super
(makes u want to pee) tea's) important) definitely not too hot.

Don't stress about too

Don't excercise right much and just calm
before bed, do some Do some breathing
excercises (Buteyko is Don't scroll on social
media down, breathe the least
stretches or meditation amount of times per
(Increases GABA) my favourite)
second.

Don't take any

sleeping pills, it causes Tape your mouth at Turn off your wifi-
more sleeping night so you breathe router and put phone
problems in the long through your nose. in airplane mode.
run.

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 • I drink a special sleep cocktail 2
S L E E P C O C K TA I L hours before i sleep, i use as minimal
water as possible for this and it's high
quality mineral water, not tap water!!

• MAKE SURE THE TEABAGS ARE

NOT MADE OUT OF NYLON
OR PLASTIC, PAPER ONLY!!!

• Ingredients:
• Chamomile tea
• Raw honey
• Magnesium Choride (or any other
form of magnesium)
• L-Theanine
• Glycine

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 M Y N I G H T RO U T I N E
I start preparing to go to
bed and I do some
calming stuff such as:
thumbpulling (secret
I am a very busy technique which I am
individual so I can't Between 20:00 and not telling you), use my
always follow my 21:00 I do some work I massage gun to massage I am in bed by now
routine and it is not as have to finish still and I tight spots or I do some thinking about how I am
strict as it should be but I take some of my of my special growth gonna conquer the
guess it's good enough. supplements. hormone techniques. world.

20:00
Now 20:00 and 21:00 21:30 21:50 22:00
21:00

I start wearing my blue I stop doing any work I swish around some
light blockers and limit and I start doing some coconut oil between my
blue light exposure from stretches or some light teeth to make my teeth
screens excercises for my body. whiter and after 5
minutes I brush my teeth
with only water.

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 M Y WA K I N G RO U T I N E

Waking up is very important for your day, it sets the tone for the entire day.

When I wake up I have to do hard stuff to wake me up, don't touch your phone AT ALL COSTS, your brain is still in a Theta wave state, meaning that it will believe
anuything you tell your mind and think about it for the entire day, say some stuff to yourself like: "I am gonna grow to 7 feet" and that will be all you think about.

Go outside immediately and look at the sun if it's there.

Take a cold shower to breed discipline

Only now you have earned the right to have breakfast.

My breakfast is something like greek yoghurt with some fruit and some honey, you should definitely don't eat lots of carbs in the morning like cereal or grains of any sort.

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 AC T UA L G O O D S U P P L E M E N T S F O R
SLEEP

Phenibut (DON'T GO OVER 1 GRAM WEEKLY, IT RUINS YOUR LIFE!!!!)

L-Theanine (Helps with brain waves to fall asleep)
Grounding (Just walking barefoot during the day helps circadian rhythm)
Glycine (Makes me dream like crazy)
Magnesium (Helped me tremendoulsy)
Creatine (If you sleep bad this will help your brain function properly)
Excercise during the day (Make your body physically tired during the day so it wants to sleep)

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 LAST TIP

Don't Don't worry if you forgot to do one of these things one night
worry or accidentally got some blue light into your eyes.

Just calm down and be happy that tomorrow god will

Calm down probably have a new day for you in store.

Fun Have fun dreaming!

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