/vt/ - Virtual Youtubers

i'm glad i watched it live. good night

I'm not going to make it Fuwamoco, this ojisan is falling asleep

THIS CHEMISTRY AND INFORMATION IS FUCKING KINOOOOOOOOOOOOOOOOOO

OURAHHHHHHHHHHHHHHHHHH

I feel too cringe posting an essay this long to any of the official accounts but here are some sleep-related nutrition tips, hopefully FWMC or mane-chan sees this...
- If you drink lot of tea and green things, or don't eat red meat, you are at risk of iron deficiency especially if you bleed a lot. Take elemental iron (Fe3) for better absorption and less side effects, with vit C from supplement or foods (don't megadose), iron is better absorbed in morning and when not (physically) stressed, can take with food but not with calcium or certain plant compounds. but in my personal experience, will help the natural energy ramp up/down throughout the day which you need to be able to sleep (deficiency turns you into a zombie with less range of energy levels). Some people say most people are iron toxic (iron is inflammatory), others say deficient, but why not try? Taking 50-100mg extra iron few times a week can be good insurance for maintaining levels with lower risk of overdose.
- Calcium, Magnesium and Zinc get flushed out of the body during stress and are very important to replenish for relaxation. Large doses of zinc can cause nausea due to copper dumping so use based on toleration (https://www.youtube.com/watch?v=2c7BeRQ7SzE).). Use one of the more bioavailable forms (oxide is badly absorbed). Use milk for calcium, milk potentially helps sleep in other ways too.
- Vitamin D can make you sleepy. Large doses of vit D have become popular lately, but it's controversial, getting cofactors like vit A and magnesium can be more helpful for making lower doses more bioavailable. Cod liver oil has nice combination of vit D, vit A and omega-3.
- While caffeine has benefits, it's really bad for sleep even if you don't notice it and it lasts in your body for a long time, and cause anxiety (which I can confirm from personal experience). Some suggestions to reduce tolerance are to try to delay the first dose of caffeine in a day, or completely skip a day. I see people report massive benefits for quitting caffeine, but it can take months for brain chemistry to adapt, and personally I just can't give up tea.
- Blood sugar crash after eating carbs can help you knock you down a certain time window after it.

At a time when I suffered from a bad case of Restless Legs Syndrome (nerve-related, not insomnia per se), the best meal before bed I found was: eggs, milk, oatmeal porridge, (broccoli), (olive oil/avocado for healthy monounsaturated fats), fruit, cod liver oil, 100-150mg magnesium citrate/glycinate, only small pinch or no salt, depending on what I ate earlier (you can go too low on blood pressure without enough salt). It makes me feel calm and sleepy even if I eat it in the afternoon, never needed melatonin after finding this combo.

>>57169909
Thank you for datamining for them, manager-sama, how nice of you!