The Sleep Routine Every Man Should Do (Science Based)
Summary
TLDRこのスクリプトは、科学的根拠に基づいた完璧な夜のルーティンを紹介し、心、肌、そして筋肉を修復することで、目覚める時に素晴らしい気分と見た目を保つ手助けをします。全10ステップがあり、最終ステップでは、繊維芽細胞を2倍増加させるボーナス技も紹介されています。chronotypeを学ぶことで、自分の体内時計を把握し、深い眠りに入るための最適な就寝時間を設定できます。ブルーライトの影響を軽減し、温かいシャワーを浴びることで、体内温度を下げ、良好な睡眠を促進します。また、肌ケアや除臭剤の使用、プロテインを含んだ軽食の摂取、読書、そして明日の ToDo リストを書くことで、ストレスを軽減し、深い眠りへと導きます。最後に、部屋の温度を調整し、アロマセラピーを用いてリラックスし、深く修復的な眠りを手に入れましょう。
Takeaways
- 🌙 了解自己的昼夜类型(chronotype)有助于确定最佳的睡眠时间,比如夜猫子或早起鸟,这影响着睡眠和觉醒周期。
- 🛌 每天固定时间上床睡觉,有助于训练大脑在特定时间释放褪黑素,促进睡眠。
- 🕒 睡前两小时开始夜间例行程序,首先保护眼睛免受蓝光影响,可使用蓝光阻挡眼镜。
- 🚿 睡前一小时洗个温水澡,水温约104至108华氏度,有助于模拟褪黑素引起的体温下降,促进睡眠。
- 🧖♂️ 夜间进行皮肤护理,如微晶磨皮,有助于改善皮肤问题,并在睡眠中修复。
- 🧴 洗澡后使用含有约2%透明质酸的护肤品,有助于夜间皮肤吸收和修复。
- 🥚 睡前吃高蛋白小吃,至少40克蛋白质,有助于夜间肌肉的修复和增长。
- 👕 穿着较少的衣物睡觉,有助于降低体温,提高睡眠质量。
- 📚 睡前阅读纸质书至少六页,有助于减少压力,促进睡眠。
- 📝 睡前五分钟写下次日待办事项,有助于减少焦虑,更快入睡。
- 🌡️ 设置房间温度在65至68华氏度之间,有助于进入深度睡眠。
- 🌿 使用香薰疗法,有助于减少压力和焦虑,促进睡眠。
- 💪 通过以上步骤,可以提高睡眠质量,从而可能在一夜之间提高睾酮水平多达15%。
Q & A
理想的夜间例行程序中总共包含多少个步骤?
-理想的夜间例行程序总共包含10个步骤。
什么是chronotype,它如何影响我们的睡眠模式?
-Chronotype是一个人身体自然倾向于在一天中特定时间感到困倦的类型,也称为夜猫子或早鸟。实际上有四种chronotype,每种都以野生动物代表。了解个人的chronotype有助于确定应该何时睡觉,以获得6到8小时的睡眠。
为什么晚上9点开始保护眼睛对睡眠有益?
-晚上9点开始保护眼睛有助于减少蓝光的影响,蓝光是可见光谱中影响睡眠最大的光类型。它可以影响警觉性和激素产生,与睡前所需的状态相反。
为什么晚上9:30洗个热水澡有助于睡眠?
-洗热水澡可以模拟身体在睡前释放褪黑素时的内部体温下降,从而让你感到困倦。最佳水温约为104到108华氏度,洗澡时间应在睡前大约一小时。
晚上9:40开始的护肤程序中,哪种皮肤护理方法可以促进皮肤的夜间修复?
-微晶磨皮是一种可以促进皮肤夜间修复的方法,它通过去角质来改善疤痕、痤疮、不均匀的肤质、毛孔粗大,甚至是细纹和皱纹。
为什么晚上10点吃一个高蛋白的轻食对睡眠有好处?
-晚上10点吃一个高蛋白的轻食有助于增加肌肉质量和力量,因为足够的蛋白质有助于在夜间通过肌肉蛋白质合成促进肌肉修复。
穿着较少的衣服睡觉有什么好处?
-穿着较少的衣服睡觉可以降低身体温度,这有助于开始感到疲倦,并且作为额外的好处,它还有助于减少精子数量的减少和不育,因为较低的温度下睾丸功能更好。
为什么在睡前阅读书籍可以改善睡眠质量?
-在睡前阅读书籍可以减少压力水平,使大脑能够进入深度睡眠。研究表明,至少阅读六页可以真正开始降低大脑的压力水平。
在睡前写下明天的待办事项有什么好处?
-在睡前写下待办事项可以帮助减少焦虑,帮助你更快入睡。研究人员发现,睡前五分钟写待办事项可以减少对未完成事项的担忧。
如何设置卧室环境以促进深度睡眠?
-设置卧室环境包括将房间温度设置在65到68华氏度之间,关闭所有灯光,减少噪音,并如果可能的话,设置一些香薰疗法,以减少压力和焦虑。
如何通过睡眠提高睾酮水平?
-通过提高睡眠质量,只需增加一个小时的睡眠,就可以在一夜之间将睾酮水平提高多达15%。
为什么说了解个人的chronotype对于确定睡眠时间很重要?
-了解个人的chronotype有助于确定个人在一天中感到最清醒的时间段,从而可以逆向推算出最佳的睡眠时间,以确保获得6到8小时的睡眠。
Outlines
🌙 科学的夜间护肤与睡眠准备
第一段主要介绍了一个科学支持的夜间护肤和睡眠准备流程,共有10个步骤,旨在帮助人们在醒来时感觉和看起来更好。首先,通过了解个人的生物钟类型(chronotype),确定最适合自己的睡眠时间。生物钟类型分为四种:狮子、熊、狼和海豚,每种类型都有其特定的活跃和睡眠模式。接着,提出了保护眼睛免受蓝光影响的方法,如佩戴蓝光阻挡眼镜,以促进褪黑素的分泌,帮助降低血压和体温,进而促进睡眠。此外,还提到了在睡前两小时开始夜间护肤流程的建议,包括洗澡、护肤和穿着等,以帮助身体更好地进入睡眠状态。
🍽 睡前饮食与生活习惯
第二段内容涉及睡前的饮食和生活习惯,对改善睡眠质量和皮肤状况有显著影响。首先,建议在晚上使用温和的洗面奶以避免剥夺面部所需的油脂,保持皮肤整夜的水分。然后,使用微晶磨皮工具(如PMD)进行皮肤护理,以促进胶原蛋白的产生和皮肤紧致。接着,推荐使用含有透明质酸的血清,以增强皮肤的保湿和修复能力。此外,睡前使用除臭剂可以更有效地阻止汗腺分泌,减少第二天的出汗。睡前轻食富含蛋白质的食物,如蛋白质奶昔和牛肉干,有助于夜间肌肉的修复和增长。最后,建议减少夜间衣物的穿着,以降低体温,促进睡眠,并提到了阅读、制定明日待办事项和调整睡眠环境等习惯,以进一步提高睡眠质量。
Mindmap
Keywords
💡chronotype
💡melatonin
💡blue light
💡warm shower
💡microdermabrasion
💡hyaluronic acid
💡deodorant
💡protein snack
💡sleeping with less clothes
💡reading a book
💡to-do list
💡room temperature
💡aromatherapy
Highlights
Follow a scientifically backed nighttime routine to repair the mind, skin, and muscles for waking up feeling and looking great.
Understand your chronotype, which is your body's natural inclination to get sleepy at certain times of the day.
There are four chronotype categories, each represented by an animal in the wild: Lion, Bear, Wolf, and Dolphin.
Identify your chronotype to determine the best time for you to go to sleep to get 6-8 hours of rest.
Consistency in bedtime helps train your brain to release melatonin, a hormone that induces sleep.
Protect your eyes from blue light two hours before sleep to promote better sleep quality.
Wear blue light blocking glasses to reduce the impact of blue light on your sleep cycle.
Taking a warm shower about an hour before sleep can mimic the body temperature drop induced by melatonin, promoting sleepiness.
The ideal water temperature for a pre-sleep shower is between 104 and 108 degrees Fahrenheit.
Perform a microdermabrasion process weekly to improve skin texture and stimulate collagen production.
Apply a light wash to your face before bedtime to remove dirt and oils without stripping essential oils.
Use a hyaluronic acid serum to hydrate your skin overnight, as it is highly absorbable during sleep.
Apply deodorant at night to allow the active ingredients to block sweat glands, reducing sweating the next day.
Consume a light, high-protein snack before sleep to aid muscle recovery and growth without disrupting sleep.
Sleeping with fewer clothes can lower body temperature, aiding in sleep and potentially improving male fertility.
Reading a book before sleep can improve sleep quality by reducing stress and anxiety.
Write a to-do list before bed to reduce anxiety and help you fall asleep faster.
Set your room temperature between 65 and 68 degrees Fahrenheit for optimal sleep conditions.
Use aromatherapy to reduce stress and anxiety, promoting a deeper sleep.
Increasing sleep quality by one hour can boost testosterone levels by up to 15% overnight.
Transcripts
I follow the perfect nighttime routine
where each step is scientifically backed
to help you repair the mind your skin
and your muscles so let's say you wake
up feeling and looking great there's a
total of 10 steps with each step
preparing you to get into a deeper sleep
with the last step being a bonus trick
that will help you boost your
testosterone levels by double overnight
one set up bedtime by learning your
chronotype chronotype is your body's
natural inclination to get sleepy During
certain times of the day this is what's
also known as a night owl or an early
bird except it's not just those two
chronotype there's actually four total
and each are represented by animals in
the wild the first one is a line this is
your average warning person that's
productive early on in the day but has
trouble keeping up the energy for social
experiences later in the day the second
type is the bear this chronotype makes
up 55 of the population which basically
follow the sun's natural pattern you're
also great for traditional work hours
like your nine to five third type is the
wolf this is the guy guy that's a night
person this is only about 15 of the
population and the final one is a
dolphin call the dolphin because of the
Dolphin's natural ability to stay alert
even while it sleeps in human terms
you're basically an insomniac now that
you understand where your chronotype is
in other words where you feel more alert
during the day you can work backwards
and know what time you need to go to
sleep by to get those six to eight hours
for example I'm a lying prototype and I
love waking up around five in the
morning I run on six hours of sleep
constantly so my desired bedtime is 11
at night also don't feel bad about what
chronotype you are because this is
genetically ingrained some studies
suggest that this is part of evolution
where certain men in the tribe had to
stay awake 24 7 and that's how we all
developed different sleep wake Cycles so
now that you know what time you should
be going to sleep you need to do this
every day this will train your brain to
release melatonin exactly around that
time remember melatonin is released
through your pineal gland and is an
important hormone that helps helps
reduce your blood pressure and reduce
your internal body temperature that
makes you feel sleepy too now it's 9 pm
and I'm going to protect my eye now that
you know what time you need to go to
sleep you're going to work backwards and
start your nighttime routine two hours
before by starting by protecting your
eyes every device in your house emits a
blue light which on the visible light
spectrum it's the type of light that has
the largest impact on your sleep site it
can influence alertness and hormone
production which is exactly the opposite
of what you need right now this doesn't
mean you have to put Electronics away
two hours before it just means you have
to protect your eyes from the blue light
because you already get enough blue
light during the day from the Sun this
is what makes you feel alert and elevate
your body temperature so you feel
energized during the day so to fix this
you want to wear blue light blocking
glass and they proved this in a study
where they grab two groups of
participants one group had blue light
blocking glasses that they would wear
exactly two hours before going to sleep
and the other group had glasses as well
but they were Placebo glasses they
weren't blocking any blue light by the
end of the study and every single
measurable metric of sleep such as
quality of light sleep time reported
wait times a group that wore blue light
glasses had better results across the
board these first two I just talked
about is just setting you up for the
optimal nighttime routine these next
three I'm about to show you are set up
to help make you look as good as
possible as your body is repairing
through the night number three it's 9 30
and now we take a warm shower I like to
shower twice a day five minutes each
shower to not waste any time once in the
morning to be cleaned and once in a
night for better sleep remember what I
mentioned when you're about to go to
sleep your body releases melatonin which
reduces your internal body temperature
which makes you feel sleep with
scientists found is that taking a warm
shower can mimic this exact poor body
temperature drop which will make you
feel sleepy by taking a warm shower all
you gotta do is time it correctly you
want to take the shower around one hour
before going to sleep then a
meta-analysis of 17 studies found that
the exact warm temperature that you're
looking for in the water is right around
104 and 108 degrees Fahrenheit so as you
get into the water your internal body
temperature will increase as soon as you
step out there will be a quick drop that
will mimic the effects that melatonin
have in the body and quickly make you
feel relaxed and tired for a deeper
Sleep Number Four it's 9 40 and we start
our grooming process I'm going to start
by taking care of my skin and since it's
not a morning routine you're not in a
rush you can do more intensive
procedures to look better the next day
for example I like to do something once
a week which is called a microderm
abrasion process which helps improve
scars acne uneven texture enlarged pores
and even fine lines and wrinkles it does
this by exfoliating the outer layer of
your skin you're literally removing a
layer of your skin which is perfect at
night because as you go to sleep that
skin is going to repair and look amazing
the next day but before we even get
started into that I start by washing my
face first you need to wash off all the
dirt all the sweat all the oil and any
sunscreen your skin can have the wash
that you use should be a light wash at
night you do not want to over strip your
face and remove essential oils that
you'll need to stay hydrated through the
seven to eight hours that you'll be
sleeping then I grab my PMD tool which
is my microdermabrasion device and I do
two passes I do one horizontally across
my entire face and then one vertically
across my entire face and according to
this study doing this just once a week
for eight weeks participants had
invisibly firmer skin through an
increase in epidermal thickness and
collagen production this is super
effective which is why it's used in
every dermatologist office but now you
can actually do it at home now right
after that I like to apply something
called a hyaluronic acid it usually
comes in a serum and you're looking for
around two percent of this acid this is
mandatory for nighttime when you apply
it you will notice your skin will be
left very oily you have to remember that
permeability on your skin is high in
other words absorption is high so all
those nutrients that you're applying to
your face will be absorbed through the
night as your skin goes into repair mode
and if you're using the PMD tool like I
do your Skin's going to be primed for
that hydration about eight weeks after
of using this you will notice your skin
being visibly firmer and looking
flawless if you guys want to check out
the PMT tool it's going to be linked
down below right now they have a special
offer going on or you can pick one up so
you can start using it yourself the
station is my final step in my grooming
process which is applying deodorant
according to the president of American
Dermatology nighttime is the best time
to apply deodorant because you are
allowing the active ingredients of
deodorant to block your sweat glands the
next day you can shower take the
deodorant off reapply and be rest
assured then you're not going to sweat
as much now it's 10 p.m and we're gonna
have a light snack that's high in
protein you do not want to go heavy on
meals at nighttime especially if it has
high fats or high carbs because it's
been proven to make it harder for you to
go to sleep on the other side you also
don't want to go to bed hungry because
deep sleep is almost impossible there as
well the perfect in between is a low
calorie diet that's high in protein but
it has to be exact you need to have at
least 40 grams of protein this has been
proven to help increase muscle mass and
muscle strength as you sleep through the
night through muscle protein synthesis
in this study they perceived that for
optimal increased muscle protein
synthesis participants were consuming 40
grams of protein a night so a great
example of this could be you make
yourself a protein shake which usually
has around 30 grams of protein and then
you can eat about one ounce of jerky
which has around 10 grams of protein
making it the perfect midnight snack we
are six steps in and you are prepared
for the plastic rest and recovery for
your body these last tricks will get you
into a deep restorative sleep now it's
10 20 and we're gonna go to sleep with
less clothes on this will lower your
body's temperature which if you recall
is exactly what you need to start
getting tired now a bonus side effect is
that it helps reduce sperm count
infertility because your boys perform
better and lower temperature now it's 10
50 and we're going to read a good book
in a survey with almost a thousand
participants where were half read a book
right before going to sleep and the
other half did not the half that
actually read a book 42 percent of them
reported back an improved quality of
sleep now to do this right you should
make it in Gold to try to hit a certain
number of pages a day scientifically the
number is six you want to read at least
six pages to really start reducing those
stress levels on the mind and be able to
go into a deep sleep now we're at step 8
10 55 PM we're close to my sleep time
and I'm gonna do a to-do list I'm gonna
do three or five bullet points of
exactly what I need to get done tomorrow
worrying about things that you have to
do is what really keeps you up at night
it seems simple but researchers found
that writing a to-do list exactly five
minutes before going to bed can help you
reduce anxiety and help you fall asleep
faster and now we're at nine it's 11 pm
and we're gonna set the room you're
gonna start by setting your room
temperature between 65 and 68 degrees
Fahrenheit remember it is optimal for
you to be in lower body temperature this
optimal lower temperature helps you get
into to a deeper sleep then we'll turn
off all lights and shut off all blunt
and finally if you have one set up some
sort of aromatherapy aromatherapy is a
great tool to reduce stress and anxiety
and if you made it to the end I'm going
to reward you with a bonus tip I'm gonna
double your testosterone levels if you
listen to everything that I say and you
put it into practice the ultimate goal
is deep sleep and this study found that
increasing quality sleep by just one
hour can boost your testosterone by up
to 15 overnight that's it for me today
if you guys want to watch more content
I'm Gonna Leave two more clips for you
right here see you next time
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