I Tested a Scientifically "Perfect" Life for a Week

Summary

In this video, the creator shares her journey to find a scientifically-backed daily routine that optimizes productivity and well-being. She combines elements from perfect morning and night routines, incorporating hydration, meditation, skincare, exercise, and intermittent fasting. The routine also includes productivity techniques like the Pomodoro and time blocking, emphasizing the importance of natural light exposure, a nutritious diet, and avoiding blue light before bed for better sleep.

Takeaways

• 🕗 Waking up between 5:00 and 6:00 a.m. can maximize productivity and align with intermittent fasting practices for better sleep regulation.
• 💧 Drinking between 500 mL and 1 L of water immediately upon waking up is crucial for hydration and mental clarity.
• 🧘‍♀️ Meditating for 5 to 10 minutes in the morning helps reduce cortisol levels, promoting relaxation and readiness for the day.
• 🪥 Prioritizing dental and basic skincare hygiene is essential for overall health and well-being.
• 💆‍♀️ Performing a lymphatic drainage facial massage can improve circulation, reduce wrinkles, and aid in detoxification.
• 🌞 Applying SPF is important for skin protection, especially when planning outdoor activities.
• 🧘‍♂️ Engaging in a 15-minute stretching routine can enhance flexibility and prepare the body for the day.
• 🚶‍♀️ Walking and getting sunlight exposure in the morning can improve sleep-wake cycles and aid in metabolism regulation.
• 🚿 Taking cold showers can have various health benefits such as reducing inflammation, enhancing immune function, and improving cognitive performance.
• 🍽️ Consuming a nutritious breakfast rich in protein, good fats, and carbs is vital for maintaining stable energy levels and metabolic function.
• ⏱️ Using the Pomodoro Technique or time blocking can significantly boost productivity and focus.
• 💊 Incorporating daily vitamins and minerals into the routine ensures nutritional needs are met, supporting overall health.
• ☕ Delaying caffeine intake for at least two hours after waking up can help regulate the sleep-wake cycle more effectively.
• 🏋️‍♀️ Exercising in the afternoon may be more beneficial for strength and muscle growth due to factors like body temperature and hormonal fluctuations.
• 🛏 Ensuring a clean sleep environment and using silk pillowcases can contribute to better sleep quality and skin health.
• 🎨 Engaging in creative activities can reduce stress, boost mood, and improve mental health.
• 🌅 Going for a sunset walk helps regulate the sleep-wake cycle naturally and reduces stress levels.
• 🥗 Preparing high carb and high protein meals for dinner can promote better sleep by increasing tryptophan intake, which is a precursor to serotonin and melatonin.
• 🛁 Taking a warm shower before bed can help relax the body and improve sleep quality by signaling the body to prepare for sleep.
• 📵 Avoiding artificial lights and blue light exposure an hour before bed supports better sleep by not interfering with melatonin production.

Q & A

What is the purpose of the speaker's mission to find a routine that works?

The speaker aims to find a routine that works to live their best life, addressing the gap between the scientifically perfect morning and night routines that they have been testing.

How does the speaker plan to bridge the gap between morning and night routines?

The speaker plans to combine the best elements of both routines and add scientifically backed processes to create a seamless and effective daily routine.

What is the significance of waking up between 5:00 and 6:00 a.m. as per the routine?

Waking up between 5:00 and 6:00 a.m. is meant to maximize productivity and allow for a proper breakfast time, which is essential for adhering to intermittent fasting practices.

Why is intermittent fasting mentioned as part of the night routine?

Intermittent fasting is included because studies suggest that fasting for at least 12 hours every night can help regulate sleep-wake cycles and allow for proper rest and digestion before sleep.

How much water should one drink immediately upon waking according to the script?

One should drink between 500 mL and 1 liter of water immediately upon waking to combat mental fogginess and support metabolism and cognitive functions.

What is the role of meditation in the morning routine described?

Meditation is included to lower cortisol levels, which can lead to a more relaxed state and better preparation for the day.

Why is lymphatic drainage facial massage part of the morning skincare routine?

Lymphatic drainage facial massage is believed to improve circulation, reduce wrinkles, aid in detoxification, and relieve congestion and sinus pressure.

What is the significance of using SPF in the speaker's routine?

Applying SPF is important to protect the skin from harmful UV rays when going outside, which is a part of the stretching routine.

How does the Train app contribute to the speaker's routine?

The Train app provides a personalized stretching routine and matches the user with a virtual trainer, offering flexibility and customization to meet individual fitness goals.

What are the benefits of walking in the morning as part of the routine?

Morning walks are beneficial for lowering blood pressure, getting exposure to natural sunlight, which is important for the sleep-wake cycle, and can aid in metabolism regulation.

Why is taking a cold shower part of the routine?

Cold showers are believed to decrease inflammation, muscle soreness, enhance immune function, and improve cognitive performance. They also help in reducing symptoms of depression and anxiety.

What is the importance of moisturizing in the skincare routine?

Moisturizing helps keep the skin supple, which can combat signs of aging and support the skin's restorative capabilities.

Why is having a nutritious breakfast significant in the described routine?

A nutritious breakfast helps maintain stable blood sugar and energy levels throughout the day, prevents fatigue, supports metabolism, and is essential for breaking the fast after overnight fasting.

What are the Pomodoro Technique and Time Blocking, and how do they factor into the speaker's routine?

The Pomodoro Technique involves working for 25 minutes followed by a 5-minute break to maintain focus and productivity. Time Blocking involves dedicating specific time slots for tasks to improve efficiency. Both techniques are used to structure the workday effectively.

Why is delaying caffeine intake important in the morning routine?

Delaying caffeine intake for at least two hours after waking up helps in maximizing energy by resetting the sleep-wake cycle, as it allows the body's cortisol to clear adenosine, which contributes to feelings of tiredness.

What is the reasoning behind working out in the afternoon according to the script?

Working out in the afternoon may boost strength and muscle growth due to factors like higher body temperature, improved muscle function, and hormonal fluctuations such as testosterone peaks.

Why is doing something creative included in the routine?

Engaging in creative activities is important as it can boost mood, reduce stress, enhance cognitive function, and improve mental health.

What is the rationale behind having a sunset walk in the routine?

A sunset walk helps regulate the sleep-wake cycle by naturally signaling to the body that it's time to sleep soon and reduces stress through exercise.

Why is meal prepping high carb and high protein meals recommended in the routine?

High carb and protein meals are recommended for dinner because carbohydrates increase tryptophan uptake, leading to more serotonin and melatonin production, which can promote sleepiness. Protein provides essential amino acids needed for various bodily functions.

What is the role of a warm shower before bed in the routine?

A warm shower before bed helps to lower core body temperature, which is a circadian sleep signal that can aid in falling asleep faster.

Why is it advised to avoid artificial lights and blue lights before bed?

Avoiding artificial and blue lights before bed prevents interference with melatonin production, which is essential for a good night's sleep.

What is the overall impact of following the routine as described in the script?

Following the routine has led to increased productivity, happiness, and a more rested feeling overall, according to the speaker.

Outlines

00:00

🔬 Perfecting a Scientifically Backed Routine

The speaker has been on a mission to find a routine that works effectively, testing segments of a scientifically perfect morning and night routine. They've identified a gap in the middle of the day where they're not living optimally. To bridge this, they've decided to combine the best elements of both routines, adding scientifically backed processes for a week-long experiment. They wake up between 5:00 and 6:00 a.m. to maximize productivity and prepare for intermittent fasting, drink water for mental clarity, meditate to reduce stress, perform a lymphatic drainage facial massage for improved circulation and detoxification, and apply SPF before stretching with the help of Train, a fitness app that provides personalized workouts.

05:02

🌞 Morning Activities and the Benefits of Sunlight

After stretching, the speaker goes for a walk to meet a friend, combining exercise with natural sunlight exposure to regulate sleep-wake cycles and reduce melatonin production, aiding in faster waking and alertness. They mention the benefits of morning exercise for metabolism regulation and weight management due to higher cortisol levels. The routine continues with a cold shower for its anti-inflammatory and immune-boosting properties, followed by a skincare routine and a nutritious breakfast to break the fast and regulate metabolism. The speaker then discusses two productivity techniques: the Pomodoro Technique, involving 25-minute work sessions with 5-minute breaks, and time blocking, which involves dedicating specific time slots for tasks to improve focus and efficiency.

10:02

💪 Afternoon Exercise and the Benefits of Physical Activity

The speaker suggests that afternoon workouts may be optimal for strength and muscle growth due to factors like higher body temperature and hormonal fluctuations. They also mention the benefits of sex for mood improvement and better sleep quality, as well as the importance of changing bed sheets for a better night's sleep and reduced anxiety. They recommend silk pillowcases for improved sleep and skin appearance. The speaker then discusses the importance of a high-protein, high-carbohydrate dinner for serotonin and melatonin production, which contribute to better sleep.

15:04

🌙 Evening Routine for Better Sleep

The speaker's evening routine includes a warm shower to help unwind and fall asleep faster by lowering core temperature. They exfoliate and moisturize their skin to promote repair and health, do light stretching to aid muscle recovery and sleep quality, and avoid artificial and blue lights to prevent melatonin production interference. They recommend reading or drinking an uncaffeinated tea like chamomile to relax before bed. The speaker reflects on the week's routine, feeling more productive, happier, and well-rested, but acknowledges the routine's length and restrictiveness, inviting feedback on which parts to adopt or modify.

Keywords

💡Intermittent Fasting

Intermittent fasting is an eating pattern where individuals cycle between periods of fasting and eating. In the context of the video, it is highlighted as a part of a scientifically perfect night routine, where fasting for at least 12 hours every night can help regulate sleep-wake cycles and allow for proper rest and digestion before sleep.

💡Hydration

Hydration refers to the intake of fluids to maintain adequate water levels in the body. The video underscores the importance of drinking between 500 mL and 1 liter of water immediately upon waking up to combat mental fogginess and support metabolism and cognitive functions.

💡Meditation

Meditation is a practice where an individual uses a technique – such as mindfulness, focus on the breath, or body awareness – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. The video mentions 5 to 10 minutes of meditation to lower cortisol levels, thereby reducing stress and preparing for the day.

💡Lymphatic Drainage Facial Massage

A lymphatic drainage facial massage is a gentle massage technique that aims to stimulate the lymphatic system in the face. The video script reports that it can improve circulation, reduce wrinkles, and aid in the body's detoxification process by moving toxins from the lymph nodes, which is part of the morning skincare routine described.

💡SPF

SPF stands for Sun Protection Factor, which is a measure of the effectiveness of a sunscreen in protecting the skin from harmful UV rays. The video emphasizes the importance of applying SPF before going outside to protect the skin from harmful UV radiation.

💡Stretching

Stretching refers to the act of lengthening one's muscles to improve flexibility and range of motion. The video mentions a 15-minute stretching routine using the Train app, which is part of the morning routine to enhance flexibility and prepare the body for the day.

💡Cold Shower

A cold shower is a shower taken with cold water and is believed to have various health benefits. The video describes the practice as challenging initially but beneficial in the long run, suggesting that it can decrease inflammation, enhance immune function, and improve cognitive performance.

💡Skincare Routine

A skincare routine consists of a series of steps and products used to cleanse, treat, and moisturize the skin. The video describes a skincare routine that involves washing the face, applying SPF, and moisturizing to maintain supple skin and combat signs of aging.

💡Pomodoro Technique

The Pomodoro Technique is a time management method that involves breaking work into intervals, traditionally 25 minutes in length, separated by short breaks. The video discusses this technique as a way to maintain focus and productivity by working for 25 minutes followed by a 5-minute break.

💡Time Blocking

Time blocking is a scheduling technique that involves dividing the day into blocks of time for different activities or tasks. The video explains how time blocking can help increase productivity by allocating specific time slots for tasks, which encourages efficient use of time.

💡Meal Prep

Meal prep refers to the practice of preparing meals in advance for future consumption. The video mentions meal prepping high carb, high protein meals as a way to save time, promote healthier eating, and improve nutrition intake, which aligns with the scientific approach to a perfect routine.

Highlights

Embarked on a week-long mission to live life perfectly according to science.

Waking up between 5:00 and 6:00 a.m. maximizes productivity and aligns with intermittent fasting.

Drinking 500 mL to 1 L of water immediately upon waking prevents mental fogginess and supports metabolism.

Meditating for 5 to 10 minutes in the morning reduces cortisol levels and prepares you for the day.

Lymphatic drainage facial massage improves circulation and detoxification, reducing morning puffiness.

Applying SPF is crucial for outdoor activities.

A 15-minute stretching routine with Train app enhances flexibility and overall well-being.

Walking and exposing oneself to natural sunlight in the morning improves sleep-wake cycles and metabolism.

Cold showers are recommended for their anti-inflammatory and mood-enhancing properties.

A skincare routine that includes washing and moisturizing helps maintain skin health.

A nutritious breakfast with high protein, good fats, and carbs stabilizes energy levels and supports metabolism.

The Pomodoro Technique and time blocking are tested for work productivity.

Standing and moving every hour improves productivity and creative flow.

Daily vitamins and minerals are essential for overall health.

Delaying caffeine intake for at least two hours after waking up helps regulate the sleep-wake cycle.

Afternoon workouts may be better for boosting strength and muscle growth.

Sexual activity can improve mood, sleep quality, and immune system.

Changing bed sheets regularly contributes to better sleep and reduced anxiety.

Meal prepping high carb and high protein meals promotes healthier eating and better sleep.

A warm shower before bed helps prepare the body for sleep by lowering core temperature.

Light stretching before bed aids muscle recovery and improves sleep quality.

Avoiding artificial lights and blue lights before bed supports natural melatonin production.

Reading or having an uncaffeinated tea before bed helps relax and prepare for sleep.

The routine, while productive, is long and restrictive, suggesting a need for personalization.

Transcripts

over the last year I've been on a

mission to find a routine that actually

works and so far I've been testing it in

segments I tried a scientifically

perfect morning routine and then a

scientifically perfect night routine but

the problem with that well there's this

massive Chunk in the middle of those two

where I'm just still not living my best

life and if you want to see what that

looks like feel free to follow me on

Instagram @ Elena L bitman and if you've

ever thought that you might want to see

me 24 hours a day boy have I got a treat

for you I'm starting a sabon over on my

twitch on the 27th of September so we've

always wondered what it be like just to

have constant access to my

face there we are I decided it was high

time I combined the best tried and

tested elements of both the

scientifically perfect morning and night

routines and added in scientifically

backed processes to help me bridge the

gap between them so for seven whole days

I embarked on a mission to live my life

perfectly according to

science kind of but I'm going to

speedrun the steps that I've covered in

more detail in the previous videos so

feel free to go and explore those if

you're curious about more of these

things in depth starting bright and

early you got to wake up between 5: and

6:00 a.m. this is just so you can

maximize your productivity and also

allow you to get breakfast in at decent

time because spoiler intermittent

fasting is a tried and highly advocated

part of most scientifically perfect

night routines with some studies showing

that fasting for at least 12 hours every

single night can help you regulate your

sleep wake Cycles by allowing proper

time for rest and digest before sleep

Plus getting up at the same time every

single morning also helps regulate your

sleep wake cycle which means that you

have an easier time waking up hydrate

you must drink between 500 mL and 1 lit

immediately you are about 55 to 60%

water bab not drinking enough water is

one of the biggest causes of mental

fogginess but can also damage your

metabolism and restore retive

capabilities 5 to 10 minutes of

meditation meditating helps to lower

cortisol levels and as cortisol is the

stress hormone you'll find yourself

feeling more relaxed and better prepared

for your day if you give yourself a

little bit of mindful meditation the

next part of the routine is to brush

your teeth and do some basic skin care

hygiene you know I mean I shouldn't have

to explain to you why this is important

don't be gross I then did a lymphatic

drainage facial massage which is a

gentle massage that stimulates the

lymphatic system in your face reported

benefits are that it improves

circulation which can help reduce

wrinkles but it also can help with the

body's detoxification process by pushing

toxins and waste from the lymph nodes

and as a bonus it can help to relieve

congestion and sinus pressure I feel

like this makes a massive difference to

my face in terms of the puffiness that I

have in the morning some Studies have

shown that lymphatic drainage massages

can help get rid of excess water

retention then it's important to slap on

that SPF because guess what bestie we're

going to go outside it is now time for

me to do my stretching which I will of

course be doing with the help of trawell

who conveniently happens to be the

sponsor of this part of today's video

train wall recently changed their name

from co-pilot so you may be more

familiar with that name as I've worked

with them a lot in the past they changed

their name just to make it super clear

that they are not the AI there is an AI

called co-pilot is not them brand new

name but same very human approach so I'm

now going to do my flexibility flow

which is a 15minute stretching routine

in my Train app train is an incredible

app that matches you with your very own

virtual trainer who creates fully

customizable personalized workouts based

on your goals and your schedule this

allows you to get a workout in that does

exactly what you want it to do anytime

from anywhere and all you have to do is

take a fun little quiz where they match

you with a personal trainer who best

suits your needs I matched with Brooke

we live laugh love Brooke on the elbat

YouTube channel some of you even told me

on the last integration I did with

trawell that you also have Brooke as

your personal trainer um and I tried to

not get jealous truly I did um cuz you

know sharing is car I've been using the

Train wheell app and working with Brooke

for almost a year and a half which I

know YouTubers say things like this and

they don't really mean it but I have the

receipt I have been using train well

since March 2023 since I first made a

video covering their app and you might

just be thinking well maybe she did it

for a month she hid it and quit it if

you will and no April 2023 May 2023 I've

been here all right I've been doing the

workouts have you would you like to

click the link in the description down

below since starting trawell I have had

quite a few issues with my health and

that has been something that Brooke has

been able to adapt to incredibly I just

send Brooke a message saying hey this

feels too hard today and Brooke can

adjust the intensity of the workout to

match where I'm at and having that human

connection is massive in making sure you

hit your goals and my main goal is

consistency so when my health kind of

gets in the way of that it can feel

really frustrating but Brooke is so

reassuring and always manages to try and

nudge me in a positive direction one of

the best parts about train well is just

how customizable it is whether you have

access to a gym or not whether you only

do workouts at home whether you only

have two weights and you've got a leg

injury train well can come up with the

perfect routine for you and at the end

of your workouts you give a little bit

of feedback to your trainer and if you

didn't like something or you found it

too easy too hard you can tell them that

and then they can make changes for the

next time you do your workouts also the

fact that I don't have to think about

what to do at the gym is a lifesaver

making a decision is very hard for me I

am a Libra click my train well formerly

co-pilot link down below to get 14 days

free with your very own expert personal

trainer everyone please give a massive

thank you to trawell for sponsoring

another

video stretching done I've now got to go

do a little two for one I'm going to go

meet a friend to go for a walk and

whilst I'm walking I'm going to be

getting that exercise in but I'm also

going to be getting exposure to natural

sunlight that is very important not only

does exercising in the morning lower

your blood pressure but getting outside

is a huge win for your sleep wake cycle

morning sun rays have higher UV which

reduces melatonin production in the body

melatonin is the hormone thatat triggers

the Sleep part of the sleep weake cycle

and like halts its production which

means that you will wake up faster and

stay alert for longer during the day

also little bonus for those of you who

are looking for metabolism regulation

because cortisol is higher in the

morning it means that your body is more

likely to pull energy from fat reserves

which can help with weight management

it's time for the part of the routine

that's actually difficult to get through

um it's the cold shower this is one of

the ones that you really do adjust to by

the way it's like it's really awful the

first few days that you do it um and

then by kind of like day three you're

over it you know what to expect you know

it's coming is it

Pleasant not whilst you're doing it but

afterwards you feel like a wellness Guru

this is probably the only thing in the

routine that is actually very easy to

implement because most people have a

shower before work before school anyway

so all you're doing is just changing the

temperature dial little bit harder to

achieve in the winter you I do think you

have to

have metaphorical or physical balls of

deal for that to work um I don't so I

think I will probably be forgoing this

in the winter months but the afterwards

is really nice especially if it's hot

you do just feel better than everyone

else and if that's not motivation I

don't know what it is I have made an

entire video about cold showers before

and I talked about it at length in my

morning routine video so I'm just going

to give you the tldr research has shown

the regular cold exposure can decrease

inflammation and muscle soreness enhance

immune fun function and cognitive

performance and can even Aid in reducing

some of the symptoms of depression and

anxiety thing about cult hour that I

think is quite a unique experience is

that it's really uncomfortable at the

time and it's all you can think about

and it consumes your entire brain which

can be quite nice if you're someone who

brain shout to you a lot but the second

you step out all that discomfort is gone

the one thing I would recommend if

you're going to try doing cold showers

for the first time first song on that

lasts around 2 minutes because if you

use a timer your constantly be checking

it thinking about it and it makes it

more painful I'll be honest if you put a

song on a good song a little Bop if you

will it feels a lot more bearable you

have a little boogie all right I'm going

to do my skincare routine now wash my

face this is my favorite part of the day

I just feel like I get really gunky when

I sleep I don't know if anyone else has

this also yes I will be reapplying SPF

of course of course I do have to change

first I am going to change pretty much

back into the exact same clothes you saw

me in before um purely because of the

fact

that it is really hot so it take from

that what you

will

Tada so I just I've always wanted to do

one of those then it's time to

moisturize because we got to look after

our skin moisturizing can help your skin

remain Supple which can help combat the

signs of aging but it can also help it

with its restorative capabilities then

it is time to eat a nutritious breakfast

of high protein good fats and of course

carbs by having a breakfast that's fill

in protein good fats and carbs you're

helping to keep your blood sugar and

energy levels stable throughout the day

which can help to prevent fatigue high

protein and good fats help you to keep

your metabolism moving regularly not

only that but eating a proper breakfast

is really important if you've been

fasting overnight because the whole

point of doing the intermittent fasting

is to help you regulate your metabolic

function in order to do that you need to

break the fast and get yourself used to

having a really nutritious breakfast

when I was looking at scientifically

perfect ways to work there were lot of

different methods that came up obviously

because there's no one scientifically

perfect way to do anything spoiler it

depends very much on who you are and how

your brain works so for this video I

actually tested out two different

methods and they're incredibly popular

one is called the padura technique and

the other is called time blocking the

Pomodoro Technique is essentially where

you work for 25 minutes and then give

yourself a 5 minute break which means

within an hour you get a 10-minute break

50 minutes of work scientifically

speaking 25 minutes is about the amount

of time that you can get the most work

done and stay focused on just one task

so by giving yourself the the 5- minute

break at that point you don't exhaust

your attention span you keep your

anxiety and stress levels down and

you're also helping yourself remain

productive I don't know if any of you

have this but I have noticed that if I'm

on a timer I feel like I work faster and

I don't feel like the quality of my work

diminishes either I think it might just

be a cheat code I am going to

na I don't know what my neighbors are

doing but there is a lot of banging

and not the kind I usually advocate for

another part of this routine is making

sure that every hour you are standing

and moving around for at least 5 minutes

so what I'm going to do two for one here

I am actually going to raise my desk to

standing and this means that during my

next palom session I'm also getting in

the required amount of standing up and

the reason why standing up is so

important and moving around is so

important is because we are quite

sedimentary sedimentary no s seditary

right one of those is a rock which is

which is anyone's guess essentially

because of the way the society works

most of us have office jobs and this

means that we find ourselves sitting

down for long periods of time this is

not very good for your body it's not

good for your back it's not good for

your blood flow research has shown that

standing up and moving more throughout

the day can actually help increase your

productivity but also your creative flow

set a timer and stand up for at least 5

minutes every hour the other technique

is called time blocking and time

blocking has become incred L popular in

recent years you'll often see people

whose whole kind of thing is

productivity bang on about time blocking

a lot time blocking is a technique that

I feel like sounds incredibly obvious

but for some reason I have never done in

quite this way essentially group your

day into blocks of time obviously cuz

it's called time blocking I this is

shocking no one and then for each time

slot you have a specific thing that you

do often you'll find that you get what

you need done in the time that you a

lotted to it purely because that was the

time allotted it's based on the idea

that if you have a certain amount of

time to do a task a task will

essentially expand itself to take the

length of time that you dedicate to it

and there's a lot of scientific backing

to suggest that this is true not just

like something that some random dude

made up on Twitter so if you give

yourself a Time block that's perhaps a

bit tighter you're more likely to

actually get the task done within that

time because you work faster and you

work more efficiently because that's the

time slot allocated it's massively

helped my product ity but it's also

massively helped me understand how my

brain likes to work which is why di

routines like this is so fun daily

vitamins and minerals every single day

of this week I made this smoothie with a

scoop of the shreddy Daily Greens which

has 100% of most of the vitamins and

minerals that I struggle to consume in

my daily diet then it is finally time

for coffee a huge part of every single

scientifically perfect morning routine

is that you have to delay your caffeine

intake by at least 2 hours after waking

up delay caffeine consumption AIDS in

maximizing energy by resetting your

sleep wake cadium Rhythm this is because

when you wake up your body has a spike

in cortisol stress hormone that helps to

clear adenosine from your body adenosine

is a neurotransmitter that builds up

throughout the day to make you tired as

you sleep it gradually reduces so that

by the time you wake up you're actually

alert but if you don't get enough sleep

your body doesn't have the time to clear

out this adenosine so you wake up

feeling groggy your body then uses

cortisol to clear out out any remaining

adenosine and wake you up the process of

cortisol clearing out remaining

adenosine usually takes about an hour or

two but here's the kicker if you have a

cup of coffee immediately when you wake

up you interrupt this process because

the caffeine in coffee Blocks Your

adenosine receptors so whilst this might

mean that you feel instantly awake

because the caffeine has hit you once it

wears off the full impact of that

lingering adenosine in your body it will

hit you like a truck and the worst part

is not only do you feel gr but because

you haven't cleared out that adenosine

you've delayed your sleep awake cycle

which means by the time you want to go

to sleep there not been a big enough gap

of time between when your body finally

cleared out that aenos and when it wants

to start producing melatonin to make you

tired again okay work's done it is time

for me to bur work

out all have afternoon

sex it's either all according to science

research suggest that working out in the

afternoon may be better for for boosting

strength and muscle growth a bunch of

finnished researchers found that muscles

grow at a faster rate when working out

in the afternoon compared to when

working out at other times of the day

this is due to several factors like your

body temperature being higher in the

afternoon which can improve muscle

function and strength enzyme activity

endurance it could be to do with

hormonal fluctuations for example

hormones like testosterone peak in the

afternoon which means that you could get

better performance and results out of

your workout alternatively you can just

have sex which can not only improve your

mood through a process of stress

reduction due to the release of

endorphins and oxytocin which are the

hormones that contribute to feelings of

happiness and relaxation it can also

give you a better quality of sleep a

study in the Journal of sleep research

found that the release of oxytocin and

prolactin during sex can promote

relaxation and improve sleep patterns

also regular sexual activity can boost

the immune system a study in the

psychological reports Journal found that

the individuals who have sex one to two

times per week have higher levels of

imunoglobulin a which is an antibody

that plays a crucial role in immune

system functioning which is definitely

why you should change your bed sheets

not only because a study conducted by

the New York St Lawrence University

revealed that a messy room can lead to a

poor night sleep and increased anxiety

but there is some research to show that

correlation between how often people

wash their bed sheets and how satisfied

they reported being with their sleep and

if you want an added bonus sleeping on

silk pillowcases has shown a slight

correlation to a better night's sleep

and Improvement in Skin's appearance

which to be honest might help increase

your chances of sharing those nice crisp

sheets with someone for a little a

little 400 p.m rendevu I really like

these Sil pillows I got these ones on

sale so they weren't as expensive as

they us cuz they can be quite expensive

but you can also get cheaper versions on

Amazon these ones are from slip I've

linked them in my shop my shelf which I

don't think I've actually spoken about

in a video before in my description

there's a thing called shop my and if

you click on it it basically takes you

to a website where I've linked all of

the products that I've used in my videos

I get a lot of people asking me what x

thing is is or where to buy this thing

that I tested in the video it's all on

there most of it's affiliate links just

so you're aware but that doesn't cost

you anything it just means that if you

do buy things I get a percentage of your

sale given to me by the company so I

mean you doing me a solid I've been

using these since the last time I did a

night routine video and I genuinely love

them there was such a difference and I

think it's it's mostly an emotional

difference I feel

like like a

princess resting my my dainty little

face upon a soft silky pillow shout out

Queen Lizzy cuz she defo had a silk

pillow Cas they are expensive though so

I only have two silk pillows the rest

are my uh like linen ones um and this is

a cotton sheet workout done I had time

to do a few house chores to tidy up my

environment before doing something

creative doing something creative is

often incredibly overlooked in daily

routines but it's actually incredibly

important it can boost your mood reduce

stress enhance cognitive function and

improve your mental health then it was

time for a sunset walk and you may be

noticing a little theme here with trying

to go outside and experience the sun and

the reason for that is because light

plays the largest role in regulating

your sleep wake cycle when it's light it

wakes you up when it's dark it makes you

want to go to sleep artificial light can

sometimes trick your body into thinking

it's still daytime and completely mess

up the amount of melatonin or adenosine

you're producing in as a result you can

end up finding it really difficult to

sleep when it's night time so by going

outside you're helping to naturally show

your body that the Sun is setting which

means you'll probably want to go to

sleep soon and not only that but

exercise is incredibly good for you it

can reduce your cortisol levels and help

you feel less tense and pressured at the

very end of the day this can help you

sleep better once I got back from my

walk it was time to cook dinner and I

only cooked dinner about three times

this week because I actually meal prep

not only does it save time and promote

healthier e eating but it can actually

help reduce stress save money improve

your nutrition intake and help with

portion control why did I prep high carb

high protein meals you ask well I'm

going to actually borrow a little bit of

my previous nighttime routine video to

kind of explain this because the science

is very it's very sciency so bear with

me Buckle in okay another big part of

the routine is making sure you have

enough carbs and protein for dinner some

people might think this is just because

eating a lot of carbohydrates can put

you into what people call a food coma

and you just want to take a nap but it's

actually a bit of science behind it

protein dense foods like beef lamb pork

poultry Dairy as well as nuts seeds

whole grains and legumes are all rich in

an essential amino acid called

tryptophan tryptophan is used in the

biosynthesis of proteins but what we're

most interested in for this video is the

fact that tryptophan is a precursor to

the neurotransmitter serotonin when your

serotonin is at normal levels you can

feel more focused emotionally stable

happier and calmer but what you might

not know is that serotonin is

synthesized Iz by tryptophan hydroxylase

into melatonin so in an incredibly

oversimplified way the more tryptophan

you have the more serotonin you have the

happier you are but also the more

melatonin you end up having which means

the sleepier you are and you might be

thinking that's great but why do we need

the carbohydrates some Studies have

shown the high carbohydrate meal

increases the uptake of tryptophan by

your brain which in turn increases the

synthesis of Serotonin and melatonin so

overall having a high protein High

carbohydrate diet should set you up to

have the most trp ofan possible the most

serotonin possible than the most

melatonin possible sorry for the science

lesson after eating I had a warm shower

because research has shown that a warm

bath or shower an hour or two before bed

can actually help you unwind and fall

asleep faster this is because you lower

your core temperature which is a

circadian sleep signal that triggers the

need for sleep I exfoliated and

moisturized to help restore and repair

My Skin Barrier and health and then

cracked on with doing some light

stretching before bed using my Train app

not only is this really good because it

helps with blood flow which alleviates t

ion that's existing in your muscles from

the day but it also can be conducive to

a deeper and more restful sleep you're

helping to Aid in Muscle Recovery which

can increase your Sleep Quality a really

big part of this routine is to try and

avoid artificial lights and particularly

blue lights an hour before bed because

that can interfere with your melatonin

production this one is really hard for

most people and I do think is quite

unrealistic in my opinion so I tend to

turn night shift onto my devices and try

to keep my lamps to a low setting I

found that reading was a great

substitute for Doom scrolling on my

phone and having an uncaffeinated tea or

similar warm beverage of choice right

before bed is a really good

recommendation to help relax you and

further lower your core temperature my

personal recommendation is camomile cuz

it is a mild tranquilizer overall I

think I've been more productive happier

and felt generally more rested this week

than I have in a while so I think it's

fair to say that the science is truly

sciencing but this routine is incredibly

long and it's quite restrictive in

places which I don't think it's the most

practical I mean let me know your

thoughts in the comments down below

could you see yourself doing this or

would you rather just pick and choose

the best parts thank you so much to

train well for sponsoring part of

today's video remember to click the link

in the description down below to get

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see you next week