I Lost 20 LB with this Science-Based Sleep Routine
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- เผยแพร่เมื่อ 31 พ.ค. 2024
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ABOUT THIS VIDEO
“The evidence is very strong that when sleep gets short, waistline will expand” - Dr. Matthew Walker, NYT Bestselling Author of “Why We Sleep”
After hearing this 9 years ago, my perspective on sleep totally changed.
I found that if I slept poorly, the hunger and cravings I experienced were twice in intensity and frequency compared to if I slept well. And if I gave into them, I’d eat twice the portions. After 14 days of poor sleep, I’d lose 55% LESS fat eating the EXACT same foods. And I’d be 30% more likely to store them as fat. Combine all of this and it was like I was trying to canoe up a river AGAINST the current.
Timestamps
0:00 - Why sleep is a MUST for fast weight loss
1:15 - Empty
4:02 - Fill
6:53 - Drain
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DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including ours. These videos are for educational purposes only.
#weightloss #coachviva
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Hello) how to finish Keto without gain weight?
Maintaining sleep and wake times, and a hot shower and reading a book before bed in a cool and darker room, are keys for me. I also make an effort to not eat within at least 2 hours of going to bed.
I dont know what you read but if sleep is the thing I want a book should not be near I will stay awake and finish that sucker😅
@@taniamuller6528 LOL yes that would be counterproductive for you :D
Good. That's actually a good start.
Same! I always stop eating 2 hours before sleep!
Not me watching this at 3am 💀💀💀
lol that’s so real 😭
sameee😭
Me tooo
so true
4:35 😢😢
I normally go to sleep between 12-1am. I actually applied this method to my routine last night. I wanted to wake up @4am. So I followed the not eating so many hours before bed, workout, yoga with the lights out, shower, writing out my plans for the week and the next day, and laying in the darkness till I felt drowsy listening to an audio book. I fell asleep and woke up feeling great @4am. Thank you!!! 👏
Amazing! Thanks for sharing how it went, Kristy!
My compliments on an excellently presented piece. You made me realise that I had slipped into a very bad collection of habits regarding my evening 'schedule' and that those habits were what were not only causing my weight to shoot up but also having a deleterious effect on my mental state. Time to make some changes!
As a first-time insomnia sufferer, this info is GOLD!! I started struggling with sleep in 2021 after too much emotional stress and isolation during the pandemic. I became more addicted to my phone to cope.
Over time, I started going to bed too "adrenalized" without realizing it. So I'd lie there forever before sleep and then when I did finally doze off, my sleep was light and short.
This went on for 2 years and I developed worse insomnia and sleep anxiety, a faster heart rate and just overall poor quality of life and mental health.
Finally in late 2023 I realized that I was not winding my mind and body down at night. I stopped looking at screens around 9pm (except TV), started taking more hot baths, stretching, focused on HOW I breathe (longer exhales) and stopped eating too late.
What a major difference!
I'm not where I want to be, but I am so better off. Technology is really hurting us in so many ways. Put it down and let your brain rest!!
Watching this as a sixty something it really shocks me how addicted young people are to their screen time. Any time that doesn’t involve a screen needs precise management. I know this is the norm now for young people and I’m not judging at all but I can’t stress how far apart from my own younger life lt is. It’s happened so rapidly that I feel that I’ve inhabited two different worlds. Probably a little off topic so sorry about that.
This is why I love TH-cam so informative
Girl, you are single-handedly saving humanity with this one😂. Loved loved loved this video.
This is so relatable! I love this new script!
This is an awesome video. I am glad TH-cam recommended you.
Love the video, especially the structure of the info. Thank you!
Thank you so much for existing and creating this🙏
Most relatable and most real advise in this video
Fire video! both in context, and editing. Im currently fighting with everything you mentioned in your video and this last 5 months i quit all social media and only 30mins youtube per day. Feeling superb and im implementing now slowly an exercising rutine as well! Thanks for sharing. Btw, I really wonder who does your video edits too, if you dont mind answering id really appreciate!
I love this 3-step wind down sequence. I've been using it since I first watched this video. Reviewing it just now I learned more. Thank you.
Thanks for the video. Along with the other video, it's actually a great time and life management technique so we could be productive and sleep well at the end of the day.
I use audible re-reads to fall asleep also. I use the timer on the app so I don't have to turn it off at all. Its rare for me to hear more than 2=3 minutes of the book!
I needed this channel
This is SO good!!
I cannot thank you enough for all of this amazing advice! Thank you! Thank you! Thank you!
This is excellent, and inspirational.
You certainly covered just about everything I have experienced.
Thank you so much for this. I’m quite exhausted by the many influencers and podcasters who are unencumbered by real life roles and responsibilities and who also make “sleep hack” claims from their very comfortable thrones of privilege. Dudes who have the luxury to workout and nap more hours of the day than they need to put in productive work and whose wives and partners and staff pivot their own lives around theirs so everything else in their lives is taken care of. Even just the first suggestion you make in this video is something I can actually do, I can actually fit into my day that will make a difference. 🙏💛
this is quite literally a life changing/altering video
Amazing video
Woah this actually makes a lot of sense! Ever since my sleep schedule when to whack 3 years ago it’s been impossible for me to lose weight. Its it possible for you to make a student version of this? It’s impossible to have work-life balance as a student in university 😭
Thank you. Lots to consider
A fun, gorgeous vid/prez with concrete advice!
(Would love to know how you made it, BTW).
You can also seriously help your sleep by using a screen dimmer that makes your devices switch from blue light to red light starting in the evening, it's a game changer for me! My laptop turns on "night light" mode at 8 PM. A lot of Windows computers have that feature built in, under Settings > System > Display.
Great books!
I have to say, mind blown.
i knew sleep was important but honestly was missing the key steps leading to a deep satisfying sleep.
I have all these things that I was not supposed to do.
U summarised it nicely.
Thanks a bunch.
this is such a phenomenal video. commenting for reach
very helpful!!
Wonderful suggestions, really concrete and practical. Thanks! I love your sense of humor too.
Thank you!
So many people are into this sleeping in cool/cold room. That isn't for everyone. I have a mattress warmer and I LOVE getting into WARM bed in the winter. I fall asleep faster because I am not cold or waiting for my body to warm up cold sheets. I can't sleep if I am cold or in a cold room. The rest? Everyone is different. I do not like to read in bed, I am a reader not a audio book listener. But I do read at night or work on a hobby. If I am watching TV, a shower will bring it all down and wash it away. You just have to find things that work for you.
I'm always finding myself watching a video or two...or three on my phone before bed. But listening to nature-sounds helps me get to sleep.
I’m not currently working so it’s much harder for me! TH-cam is my favorite platform for research. I’ve also been guilty of spending hours on TikTok! I need to turn off my TV at bedtime! I wake up multiple times during the night! It’s very frustrating! I can’t wait to implement your suggestions!
You are awesome! Love your brain 🧠 ❤
All of your videos are fantastic - thank you! (new subscriber). May I ask a question in terms of fiber and caloric intake? I've seen the helpful calorie calculations recommended in your other videos for weight loss and wondered if the amount of fiber impacts it. In other words, say typical fiber intake is 25 g and you're taking in over 60 grams of fiber per day. Does that impact the caloric range for weight loss? Are you able to slightly increase by a certain amount -- because less of the calories are absorbed? Beans are a good example of this where the calories on the can don't necessarily equal the amount absorbed. I've often wondered this and thought you'd be a great person to ask (love your attention to detail). Thanks for any reply!
This is such a great video! How can we modifiy this working parents? I feel like my workday ends at 5 and restarts again with my kid
A big game changer for me was dimming the lights/only using fairy lights, etc, for at least an hour before I wanted to sleep. It really helps me relax
If I ever work a 9-5 where I can plan my work schedule I'll try this. As it happens, I work an 8-8 on work days, I get up tired at 6am, work tired (and eat meals that I've brought in on a 'whenever I'm granted my break' schedule so no set mealtimes - this means lunch might be at 9:30am and dinner at 6pm with no chance to eat something in between, or they might be at 11M and 4:30PM - it's a surprise every time!) and go to bed having had almost no time to myself, cup still overflowing and still tired, and this schedule is massively different on my days off as these are just long stretches of down time so my schedule is absolutely all over the place. This doesn't take into account night shift periods where I work the same hours nocturnally, get broken sleep and much less of it during the day and get up at a time that bears no relation to the time I set my alarm for, then have to try and swap my sleep pattern over for days off so I can actually go out and do things. Are there any tips for those of us who work irregular schedules that we can't reorganised ourselves or long hours, as this irregularity has completely nuked my ability to lose weight like I used to!
Working in healthcare, for the record, is the absolute worst thing I've ever done for my health.
Have you thought about getting a different job?
@@alexisbas10 that would solve the immediate problem for me and trust me, I'm trying to get the job I actually have the qualifications for that has regular hours but it's extremely difficult. I would love to see someone do a video that offers tips for people who work in healthcare and other long-hour shift jobs which folks can't control eating times for because they're terrible for us but also really essential - someone is always going to have to do them!
I don’t have a solution but i feel empathetic towards what you are going through.
Maybe it’s time to think of a new career
Richa, you have a singing doppelgänger in Lisbon! I’m visiting this week and I was down by the water and there was a woman playing guitar and singing who looked a lot and sounded a lot like you! I had to do a double take. 😂
Great video this week, btw! 👍
That is amazing! I'll have to be on the lookout next time I am by the river 😂. Hope you're enjoying your visit!
I have to apply this
There's an audio book here on TH-cam which the narrator has conveniently broken up into 1 and a half hour segments. Like Risha, it's a book I've read before myself and this narrator reads it so beautifully, it always sends me off to sleep. I find that if I fall asleep listening to a longer narration, the voice actually wakes me back up 2 or 3 hours later 😂
@coachviva what about if my work schedule is towards late afternoon to midnight? 😢 I need help!
Heyy, What apps do you use for scheduling your calendar and tasks?
Very helpful video thank you!! ☺️
When you said empty your cup my mind went to peeing before bed 😂😂😂😂
Me too! LOLOL
•empty your cup
-don't '5 more minutes' your work
-plan your tomorrow
•Transition Gradually into mindfulness
- Ex: 30 min walk after work
•Drain your adrenaline
-doing mindful activities
- yoga, hot shower, audio books
thank you
Any suggestions for mom with babies? Surely I've been having lack of sleep in terms of overall duration and have to wake up every 2-3 hrs every night to feed/tend to the baby. I often feel hungry when waking up at 3 am in the morning so the craving part is definitely true 😅
What app did you use for the “App Blockers”?
Love your videos!! I 100% relate to this video, and I'm going to implement your tips!
Random Question: What is the task app you're using in minute 3:10? Looks great!
Glad the video was helpful! That's Asana
😊Thank you!!! @@CoachViva
not me here, at 2 am trying to change my ways 😌
I love your content!!! Trying to get back into the good old habits is a struggle that never ends 😂 Just to clarify not to sound entitled, the pictures you have used are Tibetan, not Chinese. The first picture is Yumbulhakhang. It is the first building built in Tibet and the Palace of first Tibetan king. The second picture are Tibetan Buddhist monks. The only thing we carry now is our identity, a country that’s lost and is not on the world map anymore. So, all we can do is spread awareness. Thank you for reading! :)
Glad you found it helpful and for correcting the video clips. We didn't know and won't make the same mistake again.
This satisfied my logic ahh!! :D
Does anyone know what app she was using for her calendar tasks when she moved things over to the next day ??
This is so good and overwhelming! 😂
I just had a baby, and my husband and I are both on paternity leave, so we are sleeping in different shifts to try to get enough sleep each day. When we go back to work, we will have to make a new schedule since he will work full time and me remote part time, but we need at least one person available to watch baby, and we need enough sleep still. Probably husband will sleep at night with one nap window in the afternoon as needed. I will likely sleep a shorter window after baby's midnight feed, with more naps when baby naps and I am not working. I will cook our main meal, our "dinner" early in the day for us to eat as each of us need. It's going to be hectic until baby is school age but I refuse to send a child under 3 to daycare for someome else to raise for nearly my whole salary...
Thank you for your comment I also want to do this when I have children. It's inspiring and motivating to hear how people are making it work and succeeding. ❤
You will never regret making this work to be with your baby. I don’t even know you, but I’m proud of you. You’re doing great!
My husband and I did this shift exchange with our daughter when she was an infant. It worked well, so neither of us were completely depleted. She ate every two hours so we enjoyed some time together until 8pm when I went to sleep for 4-5 hours. Then I would get up, and hubby would sleep until he had to get up for work. I would get small naps while she slept during the day. Then, she ate every 4 hours so our sleep time increased.
What is the name of the planner app for tasks ?
Do you have tips for people who's work day is not consistent? I work part time and don't have set hours for my job where a mind dump (which sounds super helpful) would work. Is there a way to do that on an inconsistent basis? (Sorry if that's a dumb question)
I am having eveng shift duty 5pm to 2Pm can u tell me wat can I do with that. Though I don't eat late at night even if i feel hungry. Bt still the problem isn't solving. I do go to gym in the morng
What is the app you use for blocking other apps?
Watching as replay
What about women who have insomnia, anxiety and are in menopause? I see so much information about how important sleep is but I don’t see a lot about those issues together. I am at the point where if I want good sleep, I need to take some type of medication, or I only get 5-6 hours of sleep but not uninterrupted sleep. I have no problem going to sleep, I go to bed around 10p.
You may talk to your doctor about hormonotherapy. If it's not for you, very low dose of antidepressant is also an option that's proven to improve sleep.
✨🫠🌞Get more Sun !!! ( first sunrise and Sunset 10 minutes at least or sunrise to 11am, no later. No hat, No sunscreen No Sunglasses) This will naturally regulate your Melatonin and Matabolism! This first morning sunrise experience is natural medicine for our bodies we NEED it ! It actually reverses the aging process how your face looks and your positive energetic mood! Mornings that I feel lazy to sleep in, I jump out of bed and go anyway, I FEED sooooo energized and Happy when I do. If I miss, I feel lethargic pretty much of the day🥴👎🏼
Also. Take MAGNESIUM every night before bedtime. I do this every night and any aches I have are gone in the morning. 👍🏼😉👍🏼 When I wake up and stretch every things pops and muscles are soo relaxed! 🫶🏼 I have used Powdered Magnesium for many years, it’s called CALM( 1/4 tsp) to start for about a month. Magnesium in the prescribed dose will make you run toilet 🚽 🏃🏻♀️ 😳😩I made this mistake when I first took it ….😒 so if you have irregular BM than no problem the dose will regulate that too. But if your constitution is good then start with 1/4 teaspoons in water, it fizzes and goes into the system quicker than magnesium tabs or pills, And more gentle on the stomach. So get up and out into the first morning sunrise 🌅 you’ll be sooooo happy that you did! Once the sun hits your eyes. You feel sooo good. Look directly At the Sun as it comes up over the horizon, once it’s above the horizon move the eyes from directly looking into to it, divert the eyes to the side. My eyes actually corrected themselves by doing this and I no longer need to wear reading glasses or distant glasses for driving!
✨🫠💛🏝️
@@atmashantideviyoginidayash7444 All great advice. I am totally energized by the sun. However I live in an area that sees many cloudy days this time of year. Today is day 3 of no sun and it really makes me feel depressed. I wish I had the option of starting my day with sunshine. 😔
@@atmashantideviyoginidayash7444What of those who work at night?
It looks very easy. Any advice for working moms 😅?
I'd say the principles remain the same: empty, fill, drain. You can modify how I do it to your constraints. Hope that helps!
Great information but how do you implement this if you have children?
This sounds like me!
For your 1 hour walk with friends/dance video do you do that before or after dinner?
For me, it's after dinner. I eat dinner quite early (5:30pm). So feel free to adjust to your schedule!
amazing
I have an question. I have insomnia no matter how much i try it wont work please help
Im not gonna lie this video stress me the hell out!!! I cant think like this or Ill never sleep. I let my mind wander and I eventually get sleepy.
im only six seconds in and i agree with what he said, because i've noticed that 😅
How much does the badass body boss program cost?
Great tips but I can't listen to anything before i sleep. I end up dozing off without realising and it'll be morning when I next open my eyes
That's exactly the intent! Thanks for watching!
I've always been a library fan, so I use hoopla or Libby to borrow audiobooks of novels or favorite children's classics that I've already read, and set the timer for 20 minutes, or the end of the chapter. I also slow the playback speed to around 80%. My challenge is actually going to bed so I can listen to the audiobook instead of falling asleep on the sofa while watching TV.
When i lose sleep, i don't eat more. My sleep loss is caused by stress, which keeps me from losing weight.
The Tik tok, TH-cam thing is my downfall. And I don’t even watch fun things, because I’m a political hound so my mind is extra churned! I need to stop that and you’ve encouraged me to do that. Question: what about reading a relaxing book on Kindle? Is that screen time too much?
Go for reading on a Kindle something relaxing. I believe there is a statistically significant effect with reading on Kindle but not a biologically meaningful one. If anyone has different data, please correct me.
@@CoachViva Thank you for your reply. I always have a dark screen with low light but there still might be some blue light issues. Again, your video was exceptional. Lots of ideas to implement.
what about night shift
So now i know sleep is not the reason of my weight gain 😢
I'm watching this like wow she's a genius... and then realizing that I also am a genius... but I have ADHD. I procrastinate sleep so much and I feel like I am constantly just trying to come up with a good routine. And the issue isn't the routine for me, its actually doing it. In theory, my routine is great.. its structured almost exactly like yours and its all the things I want to do, but I just refuse to execute. I want to. Everyday I go to sleep and think tomorrow is the day and then I start the day saying the same thing because most of them are boring and trust me I try to make things exciting but its a constant struggle.
The blonde dreds 😂😂😂😂
Me watching this video with the breastfed infant 🥲🥲🥲😂
Why are you eating snacks at 6:00 pm
⏰ I am watching this video at 2:03 AM! Need I say more 🥺
Mine is 3:52am
I love your daily schedule, but how the hell do I adapt it to having kids... :D
Me watching this at 3AM: Interesting...
Watching this at 1:52am when I have to wake up for an 8:00am meeting just reinforces that I have a problem 😂😂😂
Cool
Yeah when my hubby is around I gain and it may be less sleep quality lol. When hes out of town I lose! 😂
I was hoping you'd have nothing to do with phones and headphones up till the moment you sleep . Having to listen to an audio just before sleeping somehow suggests this wasnt the best way to fall asleep.
My suggestion if anyone has a struggle with sleep is to stay away from devices completely. Also, start falling in love with the idea of sleep. Dont see it as a fear or struggle . Go to bed only when you are genuinely tired. Your body wants to recognise the bed as a place for immediate rest, not one where u toss and turn to struggle to sleep. Doing yoga and meditation helps a lot to regulate your nervous system. Your body will feel more calm , so it can rest. If you shower , do it with cool water because cooling your body down helps to calm down your nervous system. Think why yogis go to himalayan mountains for meditation? The cool weather helps their body and mind to focus better. Lastly, try hugging something soft like a bolster to relax your body even further. Relaxation is key to helping one fall asleep.
but what if u js have weird sleep patterns. Like when I get a terribly bad night's rest I feel sleepy during the day. But AS SOON as i go to bed the next night I still struggle.
@@ainslay386 it's a terrible pattern I get you. If I may suggest, you'd have to also observe your environment. Is there anything that triggers that struggle when you go to bed for e.g. the lights or any noises ? What is your night routine ( if you have one)? Creating a calming night routine prepared your mind and body to sleep. Some people may do these to prepare for sleep : drink warm turmeric milk, meditate , gentle massages , dim their light, write a journal , pray etc. Consider hugging a bolster or soft toy to comfort yourself so you can relax. How about food triggers? Some people find themselves hard to fall asleep if they have caffeine in the afternoon or last evening time. I strongly suggest you try out yoga ( calming style ) to help regulate the nervous system for sleep.
@@mindful47 well tbh I do have a lot of stress on my mind. Because of school and other things I’m always anxious abt something. Maybe this is what makes it hard?
even when I go to bed on time, I repeatedly wake up around 3-5am. My body pretends I had like eight hours of sleep when in reality I only had about four so it takes several hours to fall back asleep.
Meanwhile it's basically day time and I sleep till lunch time to get my fucking eight hours.
bro I feel uu I mean my situation is different but a lot of times it takes me hours to fall asleep. Then during the day, I'm tired but the next night it's STILL hard to fall asleep.
How to achieve better sleep if you are a new mother 🙈🙈
It’s 1:30 and I’m feeling guilty 😭😭
Not me watching this at 3:00AM
This is great but literally impossible for me right now. I work full time and am a full time student so I work 7:30am-4:30am (sometimes later). Then my classes start at either 5 or 7:30. I workout when I'm not in a class and then I can go home and get ready for bed.
I really question this "evidence" though. I sleep very little and it affects my appetite sooo bad that I can barely eat a meal the next day. With less sleep your body doesn't get enough time to digest food so you don't feel as hungry. That's why many of the workaholic night owls around us are skinny. I know many people who cannot put on weight and the vast majority of them have messed up sleep cycles with very little sleep.
Every video is "I lost 20lbs with this method ". I can't keep up 😅
I can’t sleep well 😞😞😞😞
Yo