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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

15 Simple Tips to Fall Asleep Faster

Good sleep is within your reach.

Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
Woman lies in bed with arms raised up view from above
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Healthy Body

Good sleep is incredibly important for health and wellness. “Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible and that getting a good night's sleep can make us feel ready to take on the world,” says Harvard Health. “Scientists have gone to great lengths to fully understand sleep's benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.” If you’re struggling with sleep, certain things can help make the process easier. Here are 15 tips to help you fall asleep faster.

Sleep and Wake Up Schedule

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Going to bed and waking up at the same time is very beneficial for sleep quality. “Having a regular sleep schedule can positively affect key areas in your life, including your mental and physical health as well as performance,” says the National Sleep Foundation. “Getting enough sleep from a regular sleep schedule can make it easier for you to cope with daily stress and less likely to be impacted by minor negative things that can come up.”

Keep the Room Cold

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Experts recommend keeping bedroom temperature between 60-67 F. “Sleeping in a cold room will help decrease our body temperature and increase our natural melatonin production,” Whitney Roban, PhD, tells Homes and Gardens. “Keeping cool at night will not only help you fall asleep but will prevent you from waking up at night overheating.”

RELATED: 6 Easy Ways to Lose 10 Pounds By Summer

No Screens at Bedtime

Late,Night,Up,Drowsy,Woman,Lying,In,Bed,addicted,To,Her,Phone,constantly,Yawning,feeling,Tired,herShutterstock

Try to avoid screens before bedtime. “The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” neurologist Joanna A. Cooper, MD, tells Sutter Health. “But it’s more likely that our evening texting, television shows or video games are stimulating in themselves, keeping the brain busy and wound up, and even causing adrenaline rushes instead of calm.”

Try Meditating

Woman sitting on the floor practicing yoga wear tip and leggings.Shutterstock/Look Studio

Sleep meditation can encourage relaxation and improve sleep quality. “I think we often start replaying the day in our mind and worrying about what we could have done better or what we didn’t do right,” Melissa Young, MD, tells the Cleveland Clinic. “These sleep meditations can be very helpful in releasing some of those thoughts.”

Guided Imagery

Young hispanic man listening to music relaxed on bed at bedroomShutterstock

Guided imagery is a good entryway to meditation for beginners. “Over time, you can learn to do this on your own and go through a body scan or different breath techniques,” Dr. Young says. “That way, you are actually learning to self-soothe and guide yourself into a more relaxed state with meditation.”

Have a Sleep Routine

Young woman turning off lamp before sleep in bedroom.Shutterstock

It’s not just children who benefit from a sleep routine. Doing the same thing every night before bed lets your body know it’s time for rest. “A wind-down routine is a simple plan to let your mind and body prepare for sleep every night,” says the National Sleep Foundation. “Each person’s approach is different but could include relaxing activities like reading a book, meditating, journaling, or listening to calming music before bed.”

RELATED: I Lost 38 Pounds in 6 Months on Ozempic, Here’s My Honest Review

Limit Alcohol Before Bed

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

Alcohol is very disruptive to sleep. “While it’s true that alcohol is a sedative, both having it in your system as well as the process of it wearing off can cause a variety of different problems,” neurologist and sleep expert Jessica Vensel Rundo, MD, tells the Cleveland Clinic. “You’re likely to experience fragmented sleep, insomnia or possibly more serious sleep issues.”

Use an Air Purifier

Air,Purifier,In,Cozy,White,Bed,Room,For,Filter,AndShutterstock

“Air purifiers remove harmful contaminants, such as pollen and dust,” says the National Sleep Foundation. “Poor air quality can affect the soundness of your sleep, which in turn can affect your sleep satisfaction. Keeping your bedroom air clean may help you sleep better throughout the night.”

Nicotine Disrupts Sleep

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Nicotine can cause serious sleep issues. “Nicotine disrupts sleep – and smoking can also raise the risk of developing sleep conditions, such as sleep apnea,” says Henry Ford Health. “But since nicotine is a stimulant, smoking can mask your exhaustion. After all, if you’re feeling sleepy, a hit of nicotine can wake you up and make you feel alert the next day.”

Be Mindful of Caffeine

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Too much caffeine can make it incredibly difficult to fall asleep. “It’s very important to be sure you’re getting quality sleep,” Dr. Rashad Ramkissoon tells Houston Methodist. “Certain afternoon and evening habits can get in the way of that, and caffeinated beverages are one prominent example.”

RELATED: 15 Surprising Foods That You Can Eat to Lose Weight

Limit Daytime Sleep

Exhausted young Caucasian woman lying on comfortable sofa in living room sleeping after hard-working day, tired millennial female fall asleep on couch at home, take nap or daydream, fatigue conceptShutterstock

Don’t take naps if they interfere with night time sleep. “Short naps generally don't affect nighttime sleep quality for most people,” says the Mayo Clinic. “But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.”

Exercise Every Day

Athletic woman in sportswear doing fitness stretching exercises at home in the living room. Sport and recreation concept.Shutterstock

Exercising every day (but maybe not too close to bedtime) is very beneficial for sleep. “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, MD, tells Johns Hopkins Health. “But there’s still some debate as to what time of day you should exercise. I encourage people to listen to their bodies to see how well they sleep in response to when they work out.”

Manage Stress

Business woman, depression and stress in an office at night working late on deadline. Tired African entrepreneur person with hands on head for pain, burnout or regret for mistake or fail at workShutterstock

Make a serious effort to manage stress, as it can ruin sleep. “Stress and sleepless nights are closely linked,” sleep expert Luis F. Buenaver, PhD, CBSM tells Johns Hopkins Health. “If you’re in pain, tend to worry, or are coping with a difficult situation in your life, you may have more stress hormones than usual circulating in your body. A poor night’s sleep adds even more. And those hormones may never be fully broken down. It’s like running an engine in fifth gear all the time.”

Keep the Room Dark

Woman sleeping in a bed in a dark bedroomShutterstock

Keep your room as dark as possible for sleep. “Getting sunlight or equivalent indoor brightness early in the morning is a good thing, but light during the night can cause problems for sleep,” says the National Sleep Foundation. “Different types of light can affect your quality of sleep.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Don’t Force It

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

If sleep just isn’t coming, don’t force it. “If you’re unable to fall asleep in what seems like or feels like 20 minutes or so, or you feel your body getting more amped up because you’re getting anxious that you’re not falling asleep, then I would recommend getting out of bed and sitting somewhere quietly with dim light and just relaxing, doing something boring,” Kim Hutchison, a sleep medicine specialist at Oregon Health & Science University, tells Scientific American.

💪🔥Body Booster: Sleep in a cool room with the temperature set between 60-67°F for optimal sleep. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Healthy Body

15 Simple Tips to Fall Asleep Faster

Woman lies in bed with arms raised up view from above
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Good sleep is incredibly important for health and wellness. “Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible and that getting a good night's sleep can make us feel ready to take on the world,” says Harvard Health. “Scientists have gone to great lengths to fully understand sleep's benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.” If you’re struggling with sleep, certain things can help make the process easier. Here are 15 tips to help you fall asleep faster.

Sleep and Wake Up Schedule

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Going to bed and waking up at the same time is very beneficial for sleep quality. “Having a regular sleep schedule can positively affect key areas in your life, including your mental and physical health as well as performance,” says the National Sleep Foundation. “Getting enough sleep from a regular sleep schedule can make it easier for you to cope with daily stress and less likely to be impacted by minor negative things that can come up.”

Keep the Room Cold

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Experts recommend keeping bedroom temperature between 60-67 F. “Sleeping in a cold room will help decrease our body temperature and increase our natural melatonin production,” Whitney Roban, PhD, tells Homes and Gardens. “Keeping cool at night will not only help you fall asleep but will prevent you from waking up at night overheating.”

RELATED: 6 Easy Ways to Lose 10 Pounds By Summer

No Screens at Bedtime

Late,Night,Up,Drowsy,Woman,Lying,In,Bed,addicted,To,Her,Phone,constantly,Yawning,feeling,Tired,herShutterstock

Try to avoid screens before bedtime. “The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” neurologist Joanna A. Cooper, MD, tells Sutter Health. “But it’s more likely that our evening texting, television shows or video games are stimulating in themselves, keeping the brain busy and wound up, and even causing adrenaline rushes instead of calm.”

Try Meditating

Woman sitting on the floor practicing yoga wear tip and leggings.Shutterstock/Look Studio

Sleep meditation can encourage relaxation and improve sleep quality. “I think we often start replaying the day in our mind and worrying about what we could have done better or what we didn’t do right,” Melissa Young, MD, tells the Cleveland Clinic. “These sleep meditations can be very helpful in releasing some of those thoughts.”

Guided Imagery

Young hispanic man listening to music relaxed on bed at bedroomShutterstock

Guided imagery is a good entryway to meditation for beginners. “Over time, you can learn to do this on your own and go through a body scan or different breath techniques,” Dr. Young says. “That way, you are actually learning to self-soothe and guide yourself into a more relaxed state with meditation.”

Have a Sleep Routine

Young woman turning off lamp before sleep in bedroom.Shutterstock

It’s not just children who benefit from a sleep routine. Doing the same thing every night before bed lets your body know it’s time for rest. “A wind-down routine is a simple plan to let your mind and body prepare for sleep every night,” says the National Sleep Foundation. “Each person’s approach is different but could include relaxing activities like reading a book, meditating, journaling, or listening to calming music before bed.”

RELATED: I Lost 38 Pounds in 6 Months on Ozempic, Here’s My Honest Review

Limit Alcohol Before Bed

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

Alcohol is very disruptive to sleep. “While it’s true that alcohol is a sedative, both having it in your system as well as the process of it wearing off can cause a variety of different problems,” neurologist and sleep expert Jessica Vensel Rundo, MD, tells the Cleveland Clinic. “You’re likely to experience fragmented sleep, insomnia or possibly more serious sleep issues.”

Use an Air Purifier

Air,Purifier,In,Cozy,White,Bed,Room,For,Filter,AndShutterstock

“Air purifiers remove harmful contaminants, such as pollen and dust,” says the National Sleep Foundation. “Poor air quality can affect the soundness of your sleep, which in turn can affect your sleep satisfaction. Keeping your bedroom air clean may help you sleep better throughout the night.”

Nicotine Disrupts Sleep

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Nicotine can cause serious sleep issues. “Nicotine disrupts sleep – and smoking can also raise the risk of developing sleep conditions, such as sleep apnea,” says Henry Ford Health. “But since nicotine is a stimulant, smoking can mask your exhaustion. After all, if you’re feeling sleepy, a hit of nicotine can wake you up and make you feel alert the next day.”

Be Mindful of Caffeine

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Too much caffeine can make it incredibly difficult to fall asleep. “It’s very important to be sure you’re getting quality sleep,” Dr. Rashad Ramkissoon tells Houston Methodist. “Certain afternoon and evening habits can get in the way of that, and caffeinated beverages are one prominent example.”

RELATED: 15 Surprising Foods That You Can Eat to Lose Weight

Limit Daytime Sleep

Exhausted young Caucasian woman lying on comfortable sofa in living room sleeping after hard-working day, tired millennial female fall asleep on couch at home, take nap or daydream, fatigue conceptShutterstock

Don’t take naps if they interfere with night time sleep. “Short naps generally don't affect nighttime sleep quality for most people,” says the Mayo Clinic. “But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.”

Exercise Every Day

Athletic woman in sportswear doing fitness stretching exercises at home in the living room. Sport and recreation concept.Shutterstock

Exercising every day (but maybe not too close to bedtime) is very beneficial for sleep. “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, MD, tells Johns Hopkins Health. “But there’s still some debate as to what time of day you should exercise. I encourage people to listen to their bodies to see how well they sleep in response to when they work out.”

Manage Stress

Business woman, depression and stress in an office at night working late on deadline. Tired African entrepreneur person with hands on head for pain, burnout or regret for mistake or fail at workShutterstock

Make a serious effort to manage stress, as it can ruin sleep. “Stress and sleepless nights are closely linked,” sleep expert Luis F. Buenaver, PhD, CBSM tells Johns Hopkins Health. “If you’re in pain, tend to worry, or are coping with a difficult situation in your life, you may have more stress hormones than usual circulating in your body. A poor night’s sleep adds even more. And those hormones may never be fully broken down. It’s like running an engine in fifth gear all the time.”

Keep the Room Dark

Woman sleeping in a bed in a dark bedroomShutterstock

Keep your room as dark as possible for sleep. “Getting sunlight or equivalent indoor brightness early in the morning is a good thing, but light during the night can cause problems for sleep,” says the National Sleep Foundation. “Different types of light can affect your quality of sleep.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Don’t Force It

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

If sleep just isn’t coming, don’t force it. “If you’re unable to fall asleep in what seems like or feels like 20 minutes or so, or you feel your body getting more amped up because you’re getting anxious that you’re not falling asleep, then I would recommend getting out of bed and sitting somewhere quietly with dim light and just relaxing, doing something boring,” Kim Hutchison, a sleep medicine specialist at Oregon Health & Science University, tells Scientific American.

💪🔥Body Booster: Sleep in a cool room with the temperature set between 60-67°F for optimal sleep. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Bedtime Rituals to Lose Weight While Sleeping, According to Camila Cabello’s Trainer

Jenna-Willis_msjennawillis16
Copyright msjennawillis/Instagram
Leah Groth
By Leah GrothSep 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You’ve heard that “you are what you eat,” but when it comes to weight loss, you are also how you sleep. Science has found a link between sleep and obesity, which means that cleaning up your sleep hygiene can help you achieve your weight loss goals. Celebrity fitness trainer and health and wellness expertJenna Willis maintains that there are a few bedtime rituals that can help prime your body for weight loss overnight.

Drink a Cup of Herbal Tea

Her first recommendation is to drink a cup of herbal tea. “Enjoying caffeine-free herbal tea, such as chamomile or peppermint, helps relax your body and aids in digestion, creating the perfect conditions for overnight fat burning,” the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, tells Body Network.

Studies Find That Tea Offers Lots of Other Health Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Science agrees with Willis and then some. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

Eat Your Last Meal Five Hours Before Bed

Next, make sure to go to bed on an empty stomach, says Willis. “Eating late can cause your digestive system to stay active while you sleep, leading to discomfort, indigestion, or acid reflux,” she explains.

It Will Give Your Body Time to Digest

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

There are other benefits to eating your last meal earlier. “Stopping food intake earlier allows your body to fully digest, promoting better rest, as your body is focused on rest rather than digestion!” she says.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

Avoid Late-Night Snacking

She also recommends avoiding the urge to snack at night. “Giving your body a break from food a few hours before bed allows your metabolism to focus on burning stored fat instead of digesting late-night snacks,” she says.

There Are Benefits of Time Restricted Eating

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Avoiding late night snacking and eating your last meal earlier in the day are part of intermittent fasting. Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Set a Consistent Sleep Schedule

Next, be consistent with your sleep schedule. “Sticking to the same bedtime and wake-up time each day helps regulate your body’s internal clock, enhancing metabolism and promoting fat burning,” says Willis.

RELATED:I Lost 50 Pounds in 75 Days with the 75 Hard Challenge

Sleep Boasts So Many Benefits

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

There are so many benefits of sleep. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Turn Off Screens

Another great nighttime health habit? Turn off your screens. “Minimizing blue light exposure from devices before bed supports melatonin production, improving sleep quality and boosting overnight weight loss,” says Willis.

RELATED:3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs

Follow Jenna Willis on Social Media

Jenna Willis is one social media. You can follow her on Instagram or Facebook or head over to her website for more information. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How to Lose 15 Pounds of Fat in 3 Weeks, According to Weight Loss Expert

Portrait of an attractive hispanic woman wearing a size too big jeans.
Shutterstock
Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

TikTok influencer @ImprovingwithKarla knows a thing or two about healthy, sustainable ways to lose fat—and she’s got some tips on how to lose 15 pounds of fat in 3 months. Now, obviously, fat loss is not a linear process, and the more fat there is to lose, the faster it might go. Having said that, Karla has some sensible and doable tips on how to burn off fat in a safe manner. As with any change in routine, have a chat with your doctor to make sure it’s right for you. Read on for Karla’s top fat-burning tips!

All the Protein For Breakfast

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

Karla recommends a protein-packed breakfast to start the day. “I do roasted beef with shrimp and eggs,” she says, clearly preferring animal-based protein sources. Whatever your choice of protein, research shows it’s better to have it earlier in the day than, say, for a late dinner. “A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation and by decreasing the desire to snack at night,” Aubree Hawley, Ph.D., tells the American Society For Nutrition.

3 Liters Of Water Every Day

Drink,Water,Pouring,In,To,Glass,hydrate,h2oShutterstock

Karla drinks three liters of water every day to stay hydrated and energized. There is no one-size-fits-all amount of water that works for every single person, but a good rule of thumb is to pay attention to urine color. "It's best to go by the color of your urine," internist and board-certified physician nutrition specialist Melina Jampolis tells Johns Hopkins. "If it's dark yellow, you aren't drinking enough. Aim for light yellow."

Related: Cass Martin in Crop Top Shares Leg Day Routine

Lots of Sleep

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

Karla is in bed by ten p.m. for optimum rest and healing. “Allow your muscles and body to rest, having a good night’s sleep will help with healing and you will feel energized,” Karla writes in her post. Research shows poor sleep can lead to weight gain. "People might also feel more alert, energized, and happier with more sleep," Dr. Beth Frates, director of lifestyle medicine and wellness in the department of surgery at Massachusetts General Hospital tells Harvard Health. "This could lead to more activity, even if it isn't exercise. It may lead to less sitting and more socializing."

No Screens At Bedtime

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Karla makes a good point about the impact screen time has on rest and relaxation before sleep. “Passive” technology such as music or a calming TV show is better, experts say, instead of something you engage with. “Checking your phone stimulates your brain,” sleep expert Michelle Drerup, PsyD, DBSM, tells the Cleveland Clinic. “You’re more active and awake. Even just a quick check can engage your brain and delay sleep.”

Make Friends With the Gym

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

If you’re intimidated by the gym and not sure how to use the equipment, Karla recommends starting with basic cardio sessions first just to familiarize yourself with the environment. This is great advice! “You can slowly start weightlifting after a month,” she recommends, advising strength training five times a week and cardio three times a week.

Related: Fastest Way to Lose 30 Pounds, According to a TikTok Influencer

Now Mix It Up!

improvingwkarla2improvingwkarla/Instagram

Karla’s recommendation to mix up cardio and weight training is a good one. “The best way to burn fat is to have a longer aerobic activity with intervals of high intensity sprinting so that your heart rate reaches 70 to 80% of its maximum several times during your aerobic activity,” says James Kojian, MD. This is also referred to as HIIT training, high intensity training sprinkled into your workout every 5 to 10 minutes. This will get you into the fat burning zone as well.”

💪🔥Body Booster: Protein for breakfast will positively impact your entire day!

Healthy Body

I Lost 20 Pounds with This Science-Backed Sleep Routine

Richa Prasad
Coach Viva/YouTube
Leah Groth
By Leah GrothAug 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight simply by shifting your sleep habits? Richa Prasad, along with her partner Lucy Liang, founded Coach Viva, a down-to-earth weight loss company that helps people lose fat sustainably, predictably, and rationally. In one viral video, she reveals that she dropped 20 pounds simply by changing her sleep routine. After hearing about evidence that “when sleep gets short, the waistline can expand,” she changed her approach to sleep.

There Was a Clear Relationship Between Her Sleep and Hunger

woman by the open refrigerator at nightShutterstock

Richa explains that when she slept poorly, her “hunger and cravings doubled, the portions I ate also doubled, and I'd be 30% more likely to store them as fat.” She knew she needed to improve her sleep but didn’t know how.

She Discovered 3 Principles to Build a Sleep Routine

The sleeping woman holding an alcohol shotShutterstock

“I dug into more than a hundred books, podcasts, and videos on sleep from neuroscientists, psychotherapists, sleep medicine specialists, and naturopaths. I tried and tested 33 different sleep hacks, recording how each impacted my sleep and weight loss. And after many combinations and permutations of hacks, I discovered it all boils down to three principles that you can use to build your routine starting tonight and make weight loss 80% easier and faster starting tomorrow,” she says.

She Empties Her Cup

“I call the first principle, empty your cup,” she says. “By the time evening rolls around for me, if I can't complete all the work I had planned for the day, I feel resistant to even ending work. I would think one more hour, then 30 more minutes, then five minutes more, which was such a blatant lie. I cannot believe I fooled myself every single time. And then, of course, by the time I got home, I'd be so tired that my willpower around food would be near zero. And when bedtime rolled around, I felt I never got any time for myself. So I'd stay up scrolling social media late into the night, sleeping late, waking up groggy, working inefficiently because I'm being tired,” she says. “The problem was I had no room left to add me time because my cup was already overflowing.”

Here’s How to Empty Your Cup

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

She learned how to “empty” her cup before bed. “There are three parts to this. First is the setup. I spot two to four consecutive hours of time on my calendar that tend to be available each day of the week. I proactively block out those times to discourage coworkers from booking any during it. I call this my deep work time. I also use app blockers to schedule ahead, blocking all distracting sites and apps during deep work,” she says. Then, during her 30 minutes, she reflects and plans, looking at the work that's left, “and I identify the one most important thing to complete tomorrow,” she says. “Then I open my calendar for the next day and check how much of my deep work time is still available. I then trim the one most important thing until I estimate it can be done within half the deep work time. The other half is buffer time for surprises.” The final thing she does is ask herself questions, like did she accomplish what she needed, what are her goals for the next day, and what bothered or excited her about the day?

She Doesn’t Fill Her Cup with Overstimulation

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

“When bedtime rolls around, I feel satisfied with my day, get great sleep, and crush hunger, cravings, and weight loss, right?” she says. “No. My downtime would sometimes be hanging out with friends, which means eating and drinking. And then inexplicably, I'd find myself waking up between 2:00 AM and 5:00 AM completely alert,” she says. During that time, she would watch TV or scroll through social media. “The problem was I emptied my cup to remove the mental simulation that had accumulated over the day, but then I filled my cup back up with mental stimulation and cranked it up to the extreme. Think about it: Which is more stimulating, work or TV, eating a just right-sized home-cooked meal or going out for dinner? I had emptied my cup only to fill it with the same stuff but on steroids.”

Instead, She Refills Her Cup with Body Inhabiting Activities, Like Walking

Beauty young girl outdoors enjoying natureShutterstock

Instead, her transition was done by “refilling my empty cup with activities that make me inhabit my body, and I do this gradually,” she says. The first thing I do after my plan and reflection time is to go for a 30-minute leisurely walk, during which I can sit and scroll social media or listen to podcasts. This allows me fun screen time,” she says. She also goes dancing with friends.

RELATED: I Lost Over 130 Pounds in 13 Months Through Strength Training

She Eats Dinner Earlier

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She also eats dinner earlier. “This earlier dinner allows for at least a three-hour gap between my eating and sleep,” she says. Bye-bye digestion activities are causing random midnight alertness and bye-bye Midnight trips to the bathroom.”

She Schedules Longer Screen Times and Big Meals for Weekends

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“Lastly, I schedule my longer screen times and big restaurant meals to happen on the weekends,” she adds. “This means I mainly eat out on weekends for lunch because the bigger the meal, the more time is needed for digestion before sleep. And my big screen time and friend hangout is over by 5:00 PM,” she says.

Before Bed, She Has a Few Relaxing Habits

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“Now that I have tired myself out mentally and physically, you'd think when bedtime rolls around, I'd be ready for sleep. But there is still a final piece missing. The walks and dance classes are fun, but my adrenaline is still pumping. So when I'd lay down to sleep, I'd be physically tired but also energized,” she says. “The game changer for me was to stack a combination together that I personally enjoy. And at the end, I feel like I have been to a spa retreat. For me, this is a hot shower for 10 minutes, then formal and stretch for 15 minutes.”

RELATED: I Walked 10,000 Steps a Day for 30 Days, and Here’s What Happened

She Also Practices Sleep Hygiene

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“Lastly, I settle into a cool bedroom with cool sheets while in bed. I listen to a fiction audiobook on the phone in airplane mode with an app blocking everything but the Audible app. I like picking a book I have already read before and yet look forward to listening to again because then I don't end up staying awake all night to know how the story ends,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

10 Natural Ways to Lower Stress Levels Now

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Leah Groth
By Leah GrothSep 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You might think that stress is no big deal, but according to the Centers for Disease Control and Prevention, it can seriously impact not only your mental health but physical as well. “Stress can cause feelings of unease, anxiety, frustration, nervousness, fearfulness, or helplessness. When stressed, you may notice changes in your sleep, appetite, or energy level. Feeling stressed is normal, especially when you are experiencing life changes,” the CDC explains. Luckily, there are a lot of ways to manage and treat stress that don’t involve medication. Adam Potash is a Mandarin Oriental Executive Chef turned personal chef with a certification in Health and Nutrition from the Institute of Integrative Nutrition in New York. He recently spoke with Body Network, offering ten natural ways to lower stress levels now.

Take Time for Yourself

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Potash recommends taking time for yourself. “Carving out time for yourself allows you to recharge and focus on your well-being,” he says. “It’s crucial for avoiding burnout and gaining mental clarity, which ultimately improves your ability to handle stress and make better decisions.”

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Establish a Morning Routine

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Avoid stress in the morning by establishing a routine. “Starting your day with a set routine creates structure and control. By planning your day, you reduce anxiety over the unknown and ensure a smoother, more organized day. This also leaves you with more mental energy to focus on tasks, reducing stress,” he says.

Wake Up Before Everyone

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The early bird gets the worm, according to Potash. “Waking up earlier than others offers quiet time to set your intentions and priorities without distractions. This personal space helps you mentally prepare for the day, easing stress before responsibilities take over,” he explains.

Indulge in Self-Care

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“Investing in self-care, like massages or manicures, promotes relaxation and releases tension built up in the body,” Potash claims. “These practices improve physical and mental well-being, acting as a reset button for stress.”

RELATED:6 Signs Your Body Needs More Nutrients

Morning Minutes or Journaling

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Potash recommends taking a few minutes to journal, as it “helps you process thoughts, emotions, and worries,” he says. “This mindful practice enables you to clear mental clutter, reducing feelings of overwhelm and fostering self-awareness.”

Take 30-Minute Walks

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30-minute walks can seriously help you destress. “Regular walking is a proven way to reduce stress by boosting endorphins, the body's natural mood enhancers. Physical activity not only improves your mood but also provides a mental break from daily challenges,” explains Potash.

Engage in Meditation

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Get your zen on, suggests Potash. “Meditation promotes relaxation by encouraging deep breathing and mindfulness. It helps quiet your mind, lower cortisol levels, and bring attention to the present moment, reducing overall stress,” he says.

Listen to Music

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Music is a powerful tool for stress relief, according to Potash. “Uplifting or calming tunes can elevate your mood, reduce anxiety, and create a more positive atmosphere, helping you manage stress throughout the day,” he says.

RELATED:12 Expert Tips to Shed 10 Pounds Before the Holidays

Take the Dogs to the Park

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Spending time outdoors, especially with pets, has immediate stress-relieving benefits. “Nature provides a calming environment while interacting with pets boosts serotonin and reduces feelings of loneliness or stress,” says Potash.

Learn to Say No

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“Setting boundaries and learning to say no prevents you from overcommitting and spreading yourself too thin. By prioritizing your needs and time, you protect your mental health and reduce unnecessary stress,” says Potash. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

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She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

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Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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