Conclusion and Bonus
Bonus 1 - Sleep Yourself Skinny
Bonus 1 - Sleep Yourself Skinny
Free
Daniel Raz
Fat Loss Coach
In this lesson, I will teach you how to optimize your sleep to help you become skinnier, happier, and more productive. You will learn about the connection between sleep and weight management, the importance of deep sleep, and practical tips to improve your sleep quality.
Sleep and Weight Management
Did you know your body burns calories even while you're sleeping? Surprisingly, you only burn about 40 more calories per hour when sitting and working compared to sleeping.
Sleeping more each night can help you consume fewer calories during the day. If you sleep just 4 hours a day, you're awake for 20 hours, making it easier to overeat.
On the other hand, sleeping 8 hours means you're awake for only 16 hours. This gives you 4 additional hours of burning calories without consuming any. Also, when you're tired from lack of sleep, you're more likely to eat and drink more to stay awake.
Extensive research shows a direct link between sleep deprivation and hunger. Avoiding sleep deprivation is key to managing your weight through sleep.
Ideal Sleep Duration
Ideally, you should aim for 7 to 9 hours of sleep daily. However, if your busy schedule doesn't allow for this, there are ways to maximize the benefits of the sleep you do get.
Deep Sleep vs. REM Sleep
Not all sleep hours are created equal. Deep sleep provides the most restorative benefits, while REM sleep is still beneficial but not as much as deep sleep. I'll give you guidelines to help you achieve more deep sleep.
Tips for Better Sleep
Here are some practical tips you can start using tonight to improve your sleep:
Cool Environment: Sleep in a slightly cool environment, around 20 degrees Celsius or 68 degrees Fahrenheit.
Dark Room: Make your room as dark as possible. Use blackout curtains and cover any light sources from electronics. You can also wear an eye mask or even cover your face with a shirt.
Phone on Airplane Mode: Put your phone on airplane mode at least 30 minutes before bed and keep it that way until you wake up. This helps avoid disturbances from calls or messages. If you're concerned about emergencies, add important contacts to your "favorites" and set your phone to "do not disturb" while allowing calls from favorites.
Consistent Sleep Schedule: Follow a consistent sleep schedule, even on weekends. Your circadian rhythm doesn't differentiate between weekdays and weekends, so it's best to go to bed and wake up around the same time every day.
Additional Guidelines
Avoid caffeine after 3 PM.
Journal your thoughts at night to help calm your mind.
Exercise in the morning or afternoon, rather than at night.
Take naps only if you are under slept, and limit them to 10-20 minutes to avoid disrupting your sleep routine.
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Complete the following task
Activity : Tonight, before going to bed, take a few minutes to prepare your sleep environment. Make sure your room is cool and dark, and put your phone on airplane mode. Also, take out a journal and write down any thoughts or worries that are on your mind. This will help you relax and prepare for a good night's sleep.
Sleeping 7-9 hours everyday also helps with longevity as Bryan Johnson says - so always prioritize sleep to live long and lose fat!
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QUIZ
Which of the following is NOT a tip for better sleep mentioned in the video lesson?
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Leave your comments and questions below.
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