How To Get Great Sleep During A Fast: Sleep Hygiene Tips (Part 2)
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- čas přidán 28. 07. 2024
- This video is Part 2 of my free mini-course about how to get better sleep while fasting.
In this video, Dr. O explains the 15 best sleep hygiene tips to sleep well during a fast.
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Here are links to my current courses:
My bestselling 6.5-hour course about Intermittent Fasting for Weight Loss:
www.udemy.com/course/intermit...
6-hour course called Weight Loss Booster: Better Sleep For Faster Weight Loss. This link will take you to the full course:
www.udemy.com/course/weight-l...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
Here is Part 1 of the series if you missed it : czcams.com/video/DY7R4ReQqi0/video.html
Reach out if you have any questions. I am here to help
I have restless legs. Banana and beans help. Have you come across this?
So, for a great nights sleep there's one issue that ruins everything when we address it honestly- partners and pets. With our work schedules over the years being frequently out of sync (shift work etc), my partner and I now sleep in separate rooms. When she went through menopause it was like lying next to a tossing and turning furnace, horrendous, we both randomly snored keeping the other awake, and when we got the dog in 2010 I wanted the dog downstairs in her basket but my partner gradually let the dog upstairs and into the room. She is always cold and wants a warm room, I have no heating in the room I'm in (Scottish winters always too and in spring,summer, autumn windows open)... I like pitch black too and in the rural setting there's never any noise or light pollution(full moons sometimes too much so close blackout blinds).... This is unlike her room - the dog's fidgeting, licking, scratching. So I sleep well now but my partner has the dog in her room and a light on in the landing because the dogs vision is going now...she's always complaining of poor sleep and no matter what I point out she won't listen!! Yes it's nice to cuddle up at times but I now value my good, deep sleep way more than anything and you realise that a poor sleep impacts EVERYTHING in your waking hours......
Thank you for sharing. I agree 100%. I actually have a video where I talk about that specifically cover sleep "divorces" and share my personal experience. I also mention pets as well.
czcams.com/video/yEtjP_oOU2I/video.html
Your partner may need to give it a watch lol
.
This is true--to a point. But actually sleeping with a partner--assuming you have a generally good relationship--often makes for better health in general. Kicking your partner to the curb may *not* be the best thing for your sleep, or health in general.
@@elizabethkoenig5185 Yep I get that, and things may change back one day, but that would have to be when the dog is gone and she has retired from the world of silly working hours and forced awakenings from an alarm clock...
It is definitely an individual decision@@elizabethkoenig5185. My wife and I do much better if we sleep in separate beds. We spend out evenings together, and will even relax in bed together. But we go our separate ways when it is time for sleep. But I totally understand if someone would feel differently.
@@GrowGrayMatter Thanks for the reply, Dr. O. I realize this works better for some.
Thank you for the tips. I was so alert at 3:00 am initially. I was so used to being doped up on food but even then I struggled with sleep. I ended up using melatonin. 10 mg on non-fasting days and 15 mg on fasting days. Works for me.
Thank you! Pure quality, no fluff!! It shows you genuinely care & truly want people to succeed.
I wish other health CZcamsrs took notes. That you don’t need fancy editing & attention grabbing video effects if the main goal is providing value to your audience.
Thank you for the feedback and support. I believe that the "steak" is much more important than the "sizzle".
I don't see myself as a "CZcamsr" or "influencer". My passion is teaching and helping people.
Full of facts …No fluff ..subscribed …Thanks & god Bless
Lots of good advice. I look forward to your next video.
Thank you for the kind words. I am glad that it was helpful. Next weeks video will be about all of the key sleep-enhancing supplements. I want to go well beyond the advice to use melatonin or magnesium and see which supplements can directly counteract the stimulated fasting brain :)
I'm gonna have to try out your sleep course that you mentioned in another comment
I am so sorry to hear that :(. It is the biggest downside to fasting that I hear about from people. Fasting is supposed to make use feel great, not wrecked :(
www.udemy.com/course/weight-loss-booster-better-sleep-for-faster-weight-loss/?couponCode=76E52D2A4448A96D3D27
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Be blessed
Thank you for sharing this, I'm really having trouble with the discipline to fast. I'm looking forward to you continuing your series on loose skin
Thank you for sharing. My next video will be about sleep supplements, but then I will record the video about collagen after that. There may be a one week delay, though. My wife and I are going on a trip to celebrate our 10th wedding anniversary :)
I am planning on making a very important video (or series) about getting started with ADF and how to control hunger. It is a very important topic.
I will admit that I dove right in. I am the kind of person who likes to get tough things over with. It worked for me, but I was also pretty miserable for the first couple of weeks. This is a smarter way for most people to do things.
I would completely focus on your eating and ADDING things to your diet right now rather than taking things away.
1. Make sure you are eating enough protein:
Aim for 1 gram per pound of body weight. You don't have to get there, but aim for that.
2. Make sure you are drinking a lot of water and are hydrated with electrolytes:
It is hard to say how much you need, but you should be going to the bathroom every 2-3 hours, and your urine should be pale yellow.
Here are my 2 videos about hydration:
czcams.com/video/ciU8TV9Wsn0/video.html
czcams.com/video/EMZmJbLtdIQ/video.html
3. Make sure you are eating 25-30 grams of fiber per day, or even slightly more:
This one is optional compared to the other two, but many people find that fiber helps to keep them full.
If you do those 3 things for a while, you should naturally start to crowd out some of the things in your diet that are causing you issues.
The next thing I would do once your body has adapted is to try time-restricted feeding. You don't even need to worry about what you are eating in the beginning. Just focus on WHEN you are eating.
Start by cutting out snacking after your last meal. Then slowly move your first meal back a bit. Try to get to a place where you eat all of your calories in an 8-hour window. No food or liquid calories outside those windows. I think you will be shocked at how things start to change if you try those steps.
Then, try the modified forms of fasting that allow you to eat some calories on your "fasting" days:
czcams.com/video/H11GlsSQ2-I/video.html
czcams.com/video/FTKsq7b7Gvs/video.html
Then, you are ready to make the leap to ADF.
Here is the video were I talked about how I ate in case you haven't seen it:
czcams.com/video/R8YZKroAGMo/video.html
On top of this, now is the perfect time to start to dial in your sleep and increase physical activity. Sleep and movement will both help you make progress in very powerful ways.
Here is a video with some general sleep tips. I will share a lot more with this sleep series as well:
czcams.com/video/MDdileB0HsU/video.html
I hope this helps. Reach out if you have any other questions. We are all in this together :)
@@GrowGrayMatter I am not sure if you will see this comment or not but since you brought up doing a new video on starting with ADF and how to control hunger, it posed a question I have. Another youtube video I was watching mentioned fasting "snacks" to help push through an extended fast, things like bone broth, 1/2 an avocado, boiled egg, etc. As long as it was less than 200 calories and less than 20g protein. Wouldn't that technically end a fast? Or would it be more of the modified ADF? I am still new to ADF, finishing my 2nd week. Most days I can push through but there have been a few days when eating a boiled egg or two would have definitely helped lol
Hi @@kimberlyvalmera. I try to see every comment:)
I would classify fasting "snacks" as either a form of modified fast or fasting mimicking diet.
There are definitely times when adding a little food makes sense. I use modified fasts when people are learning how to fasts. I also have people start to add calories back when they are getting too lean for longer fasts. Here are 2 videos that cover the modified fasts that I use and recommend:
czcams.com/video/FTKsq7b7Gvs/video.html
czcams.com/video/H11GlsSQ2-I/video.html
You mentioned the real benefit of fasting snacks. I would much rather have someone eat an egg than fall of the wagon and at a pizza. I always focus on progress over perfection.
I hope this helps
@@GrowGrayMatter Perfect response! That helps a lot! Thank you!
You are always welcome @@kimberlyvalmera :)
Thank you for taking the time 🕰️ to produce these videos for us. 😊
Thank you for the support. It means a lot to me :). It is my pleasure to help
@@GrowGrayMatter Thank yoiu so much for all you do, Dr, O'Neill--and for your replies and support.
I love doing it@@elizabethkoenig5185 :)
Great video as usual. Please make, whenever you can, the video abour training. Greetings from Brazil ❤
Thank you for the kind words. I definitely have a long list of videos about training coming next year. My goal is to complete an entire course on physical activity and short bouts of exercise by the end of January.
I am also doing research for 2 training related video series. I have looked at 40 studies for a series on fed versus fasted training. I have also looked at ever study I can find about if there are any training differences between males/females as well as how sex hormones impact training (if they do).
Do you have any specific questions? I will make sure I get them covered in a video for you.
@@GrowGrayMatter wow looks like you've been studying rely hard. Congrats! Personally, I would love to see general content as well as content about fasting and exercising for women (related to gain of muscle and dealing with the cycle, since this is a very specific aspect that's not wildly promoted/discussed).
Also your loose skin series is amazing. I have lost naturally some weight and experienced excess skin on arms and neck (although I'm not even in my 40's) and your content has been helping me to tackle the problem and deal with it. I'm truly grateful.
Thank you. I really enjoy diving into the research so I can find ways to make sense of it and share it with others@@raissaferreira1101.
My main focus of my series on females and fasting/exercise will revolve around the cycle. This has become a major topic recently, and there isn't enough research on the topic yet. But the good news is that a few really god studies and reviews have come out in the last year. The tide is turning :)
I am so happy that I get to play a small part in your health journey :)
Thanks
You are very welcome. I will have my video about sleep-enhancing supplements ready for Tuesday. I hope it helps as well.
Hi again Dr O, great video- I'm sitting here 84 hours into what may (or may not) become 168 hrs of a dry fast.... I seriously stalled even on my 36/36 ADF so having not done a PF for 2 years though this may be the time to try dry fasting and get a real autophagy work-over lol.... I'm bizarrely having no issues (touch wood) getting to and staying asleep which others suffer from. Not sure if you've ever read August Dunnings "The Phoenix Protocols"- the reworkings of Russian research effectively but the science behind DF versus WF is explained fully(and I'll never water fast again having read it)...I'm following most of your items on the list except it seems the internet/phone/blue light. First 84 hrs have been "hard dry" fast ie no showers,bathing, wet brushing of teeth but this morning had a shower(gotta keep the mouth closed!) and as an experiment weighed myself before and after and gained 300g in 4 mins...skin has become a giant sponge it seems and the book advocates doing this morning and night, and going out in morning and evening cold damp air. I'm monitoring BG and BP and all is perfect so far, zero thirst either which is what everyone fears...seems the body can make all it's essential needs (glucose and water) from fat with minimal loss of lean tissue this way as opposed to water fasting which allows the body to catabolise ALL lean tissue including heart muscle to make glucose.... I'm wary and respectful of what I'm doing right now and if it gets too much I'll start the electrolyte rehydration without any hesitation....and if I encounter any sleep issues I'll report back.... I now have to figure out my refeed strategy too to minimise stimulating fat production.....worst part of this is boredom and missing my bike lol!!!
The light box seems a great idea for where I am in Scotland at 57 degrees North...we are already 16-17hrs darkness and not at it's peak for another 5-6 weeks.... Just ordered a pair off Amazon but can't get that brand in the UK....!
I think the main study I talk about in this video will interest you:
czcams.com/video/eFTs5MfODnM/video.html
It talks about how our bodies respond to "starvation" differently based on whether we are lean or obese. it talks a lot about how an obese person makes glucose from fat (glycerol backbone) whereas a lean person would make more from lean tissue. Pretty neat stuff.
I haven't investigated dry fasting much. Is the Phoenix Protocols a book? Would say that's the best place to dive in?
It does sound like a good fit for you then :).
I like mine, but I think any will work fine as long as the light is intense enough. I used to use a small GE one that I found on Amazon. It worked fine until I knocked it off the bathroom counter :)
Let me know if it moves the needle
Thank you so much for one of your best videos. I use many of these techniques and especially love the weighted blanket. Do you happen to sleep with a window open to increase the CO2?
Thank you for the kind words. I do my best. Next weeks video is going to cover a BIG list of powerful sleep-enhancing supplements. I hope it helps a lot of people :).
I LOVE sleeping with the window open. But I only do it when it helps to keep my room cool/cold. I don't sleep with it open during the summer. I am very sensitive to getting warm while I sleep.
What else seems to work well for you?
@@GrowGrayMatter Thank you for your reply.😀 I think he pretty much covered everything in this wonderful video, and I look forward to the next one. Have a wonderful week. :-)
Be blessed :)@@ruthbiafora5443
The next one will look at all of the sleep supplements that calm down our fasting brains :)
So I'm in the office before the sun comes up. I can't just leave to take a walk.
You have some Andrew Huberman vibes. Keep up the good work!
Thank you so much for the kind words and support. I would be extremely blessed if I can have 10% of the impact that he has :)
@@GrowGrayMatter Well, you can have even more impact then him
Thank you for that@@jakubsendal. God willing I will. I pour my heart and soul into my work because I want to make a difference
@@GrowGrayMatter Can I help You in any way? I specialize in marketing - mostly it's google ads and SEO. Maybe you can spread your message faster and better by creating articles on your own high authority website. It works great along side with youtube and You have amazing foundations to do it because of your story
I like to do a 20 minute sauna after weightlifting 4x per week, but the question is, how close can that be to bedtime for optimal sleep?
This is a great question. Typical advice says to avoid strenuous exercise for at least 90 minutes before bed, but it is pretty individual in the end because it depends on your body as well as your definition of strenuous. Some people do fine exercising as close as 60 minutes before bed. Others need to exercise at least 2-3 hours before bed.
Here is a neat wrinkle. I am sure I will do a video on this study someday. I just read it yesterday:
www.researchgate.net/publication/371179234_Exogenous_Ketosis_Improves_Sleep_Efficiency_and_Counteracts_the_Decline_in_REM_Sleep_Following_Strenuous_Exercise
This one found that strenuous exercise impacted sleep in a major way. No surprise there. BUT, they found that taking exogenous ketones before bed actually counteracted the negative impact that late exercise had on sleep. This fascinates me :)
Long story short, play with different schedules until you get the best sleep that you can.
I hope this helps
I have a question because when I am on fast for 48 hours it is very difficult for me to sleep? Thank you
I am sorry to hear this. I covered several of the key reasons why a long fast would make it hard to sleep back in part 1:
czcams.com/video/DY7R4ReQqi0/video.html
Hopefully this video gives you some things to try that will help you get better sleep. Part 3 will be out next Tuesday. I will cover supplements that help with sleep in that one
Reach out if you have any specific questions. I am here to help
Hi Dr. O! Question for you. Have you ever done a 21 day or 40 day water only fast?
I've been listening to these two books By Franklin Hall on Fasting.
If you've ever fasted any of these fasts, how would you break a prolonged fast?
Have you encountered any peer reviewed articles on a water only 40 day fast?
I'm really interested in learning more about this. Especially since our Lord Jesus Christ has done it, as well as Moses and Elijah. All whom were in the mount of transfiguration.
Atomic Power With God by Franklin Hall
And
Glorified Fasting by Franklin Hall
Are the two sources I'm listening to and reading.
Thanks for reaching out. The longest fasts that I have ever done are 6-7 days. I think a lot about what Jesus experienced during His 40 day fast, but I have never considered trying one myself. I am sure that it would be an amazing spiritual experience, but I have gone away from extended fasting because I want to preserve (and build) as much muscle as I can.
I will look into these books though. They sound fascinating. Perhaps they will change my mind :)
Here is an article about how to refeed after an extended fast.
www.nutri-align.com/fasting-refeed/
Hopefully this can help. It is important to add food back slowly and carefully after any fast that is 4-5 days or more. The risk of refeeding syndrome isn't huge, but it is always best to err on the side of caution
Thank you so much for this info? I truly appreciate it! I'll look into it for sure. Blessings to you and your family ❤
Thanks so much@@cynthiatorres1678. We will take all the blessings we can get :). I hope that you are blessed as well
Hey doc, so I have this terrifying experience during sleep and I looked up to see if anyone else has witnessed but couldn't find anyone.
So, usually when I'm stressed with exams n all, I go to sleep and start seeing dreams about my mouth getting clenched. It's very distressing coz I cannot open my mouth and the dreams usually end when I shatter my teeth.
I wake up and that sensation is real. Just like you see yourself peeing in dreams and you are awoken, you've peed ..
So after waking it lasts for a while. I feel these electric shocks running through my gums and I'm pushing my upper teeth with my lower teeth inward to the point I feel I'd break them. fear is real. I cannot move my mouth coz it feels like the jaws are like 1000 tonnes heavy.
It's pretty terrifying. It goes away after quite a bit of minutes. I'm really concerned one day I'd break my teeth just like I see in dreams.
I wanna know the cause of it. Since I feel these electric kinda waves in gums, I'm wondering if it's a fit.. I dunno. It could be sleep paralysis but this is crazy. Please help
I am very sorry to hear this. I wish I could be of help. but this isn't a topic that I know anything about.
I will see that I have had similar dreams of my teeth falling out, but never to this extreme. I do also clench my teeth a lot at night, so I have actually broken a couple of teeth many years ago. I wear a guard that I got from my dentist, and it has been a huge help.
I do hope that you can find the answers that you need. I would love to hear about it if you find out
@@GrowGrayMatter Oh I see. That's fine doctor. So, a dental guard like you mentioned might help me as well. Really you broke teeth? So was this clenching of the type i mentioned? ..like do push your upper teeth inwards with your lower, or is it different?
I used to have really bad dreams when I was younger@@aliengirl2013. I broke an incisor in my sleep about 15 years ago, and I have broken the root of 2 other teeth in my sleep. I haven't had any issues since wearing the dental guard. I started about 10 years ago.
It may be worth a shot
@@GrowGrayMatter oh wow that must have been so painful. Thanks for this doc
I hope and pray that you find relief as well@@aliengirl2013
Your videos are great but you spend way too much time talking about what you’re gonna be talking about just do it you’re awesome
💖❤️🙏❤️💖
You are always so kind. I appreciate you :)
If you do meditation with an app or watch something on youtube about meditation , you will be using your devices, so it defeats the purpose, doesn’t it?
You are absolutely right.
This is a good point to discuss for sure. It is perfectly fine to listen to something like a guided meditation or NSDR. Just don't look at the screen. It is the combination of light + stimulation that makes technology a problem.
And the rest of the video recommendations are necessary to learn the techniques. The goal would be able to do breathing exercises, progressive muscle relaxation, etc. without the need of the devices once you have mastered the techniques.
The ultimate goal is to remove the need for any of this technology. But we must crawl before we walk :)
I hope this helps
See my response to the original comment. The goal is to not need any of this technology. But we have to learn the skills from somewhere. Another thing to consider is to learn these skills by watching tutorial during the day so that you can do without the tech influence at night.
@@GrowGrayMatter thank you for clarifying the matter.
Of course@@enicnarflefebvre1. I appreciate the question. There isn't much room for nuance once a video gets uploaded. That is why I do my best to respond to every comment that I see:)