I Tested a Scientifically "Perfect" Life for a Week
Summary
TLDRIn 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
🔬 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.
🌞 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.
💪 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.
🌙 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.
Mindmap
Keywords
💡Intermittent Fasting
💡Hydration
💡Meditation
💡Lymphatic Drainage Facial Massage
💡SPF
💡Stretching
💡Cold Shower
💡Skincare Routine
💡Pomodoro Technique
💡Time Blocking
💡Meal Prep
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
your very own expert personal trainer
see you next week
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