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Oleg Malyshev

@malyshev_community

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📕 Your Body After 30: Thyroid, Iron, Hormones | Get Up to Sleep
Always tired, but every lab says "normal"?
Grab both books 👇

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Fans of the tracker call a sleep score honest feedback. Skeptics call it a verdict handed out before the coffee is even made.

The ring gave my wife a grade. She had already decided to feel wrecked.

Save this for the next time a screen grades your night. by @malyshev_community

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2 hours ago

Cutting off a caller who sounds official: rude, or the smartest move of the whole trip?

Polite guests and night staff read that moment very differently, and the bill for guessing wrong lands on the guest.

Save this for your next stay. by @malyshev_community

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3 hours ago

Some people shrug at a vitamin: it can’t hurt anything. Others want every pill thrown out of the house. My wife’s lab report made me question the shrug.

Have you ever trusted a result without asking what the body took in first?

Save this for the day a result comes back looking strange. by @malyshev_community

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4 hours ago

Some of you swear that staying put with closed eyes is real recovery. Others say it’s the habit that feeds the insomnia.

I used to be firmly on the first side, and I’m still a little embarrassed about how stubborn I was.

Save this for the next time sleep disappears and the bed starts to feel like a waiting room. by @malyshev_community

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6 hours ago

Some neighbors call a lit porch theater. Others call it basic homework for anyone who lives on a street like yours.

Who’s right depends on what your own house says after dark.

Save this for the next evening you walk past your own curb. by @malyshev_community

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9 hours ago

As a kid I thought my house had the strictest rules on the street. At 30 I’d pay to have every one of them back.

1. Sleep past 8. Saturday included. “The morning you waste in bed, you pay for at night,” Dad said.

2. Say “I’m bored.” Mom handed me a rake. Boredom was my problem to solve, not hers.

3. Quit mid-season. I hated football by October and played every game anyway. Quitting when it gets hard turns into a reflex.

4. Eat in front of the TV. Dinner was the only 30 minutes nobody could escape. That table is where they found out everything.

5. Talk back to Mom. “Argue with me all you want. Not with her.” Dad never gave a speech on how a man treats a woman. He just did it in front of me for 18 years.

6. Lend money to friends. “You’ll lose the money or the friend. Usually both.”

7. Slam a door. Be furious — fine. Break things — never.

8. Sleep at a house where they hadn’t met the parents. It was never about trusting me. It was about knowing who’s in charge when the lights go out.

9. Say “I can’t” before trying twice. The first “can’t” is almost always “don’t feel like it.”

10. Stay in my room when guests came over. Shake hands, look them in the eye, then disappear.

Today half of this gets called “controlling.” I call it a training camp. They weren’t raising a kid who’d need them. They were building a man nobody would have to rescue.
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Rule one was the one I fought hardest. And it’s the one I see fail most in grown-ups: a bad night, then “catching up” until ten on Saturday, then lying awake again at 3am, wondering why the nights keep winning.

I wrote a book about exactly those nights, Get Up to Sleep. It’s a no-pills plan built on CBT-I, the method sleep guidelines recommend first, and Dad’s rule is right there in it: one wake-up time seven days a week, plus a sleep window built from your own diary.

Grab the book via the link in bio. by @malyshev_community

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a day ago

Some of us think a guest who won’t drink at a birthday is silently judging the room. Others think he’s the most useful person at the table.

I used to roll my eyes at him. Which side are you on, and would you catch a stroke in a backyard full of people who’ve had a few?

Save this for your next holiday. by @malyshev_community

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a day ago

Some coworkers treat an apology as basic courtesy. Others treat it as a man shrinking in public.

Get it wrong long enough, and the office quietly files you under help instead of talent.

Save this for tomorrow morning. by @malyshev_community

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a day ago

The airline is betting on your politeness at the baggage desk.

Tired travelers say take the voucher and go home. Stubborn travelers say don’t budge until there’s paper in your hand.

Save this for your next trip. by @malyshev_community

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a day ago

Half the dads you know are raising a fighter. The other half are raising a diplomat. Each side swears the other is sending a kid out to get hurt.

After dark, in a bad spot, whose boy gets home in better shape?

Save this for when your boy is old enough to ask. by @malyshev_community

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a day ago

Some families swear you rest and digest after a big plate. Others swear you get up and move.

It sounds like table talk. The side that’s wrong pays for it with its afternoons.

Save this for the next family dinner. by @malyshev_community

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a day ago

Trust the white coat, say some. Trust your own tired body, say others. My money is on the body. It can’t read a lab report, and it has never faked a heavy morning.

Save this for your next checkup. by @malyshev_community

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2 days ago