The Sleep Routine Every Man Should Do (Science Based)

Summary

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

00:00

🌙 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。

05:02

🍽 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。

Keywords

💡chronotype

「chronotype」とは、人が自然に眠くなる時間帯を指す用語であり、夜型か朝型などの傾向を表します。ビデオでは、4つのchronotypeが存在し、それぞれが動物に例えられ、個人の生活リズムや就寝時間を決定する上で重要な役割を果たしています。

💡melatonin

「melatonin」は、睡眠と觉醒サイクルを調整するホルモンで、体内の温度を下げることにより眠気を誘発します。ビデオでは、就寝時間を決めることで、その時間帯にmelatoninが分泌されるようになるというプロセスが説明されています。

💡blue light

「blue light」とは、電子機器から放出される青色の光で、睡眠サイクルに悪影響を及ぼす可能性があります。ビデオでは、ブルーライトを遮蔽する眼鏡を装着することで、睡眠の質を向上させる方法が提案されています。

💡warm shower

「warm shower」とは、体温を上げてから下げることで、melatoninの効果を模倣し眠気を促進する方法です。ビデオでは、就寝前に温かいシャワーを浴びることで、深い睡眠を得る手立てとして紹介されています。

💡microdermabrasion

「microdermabrasion」は、皮膚の表面層を磨砂して、傷跡やニキビ、不均一な皮膚の質を改善する美容手術です。ビデオでは、ナイトケアとして週に1回行い、翌朝に鮮やかな肌を見せる方法が説明されています。

💡hyaluronic acid

「hyaluronic acid」は、皮膚の水分を保持し、シワやたるみを防ぐための美容成分です。ビデオでは、ナイトケアの最後にハイアルロン酸を塗ることで、睡眠中の皮膚修復に役立つとされています。

💡deodorant

「deodorant」とは、体臭を防ぐための製品で、ビデオでは、睡眠時に汗の分泌を抑える効果があるとされています。ナイトケアのステップとして、翌日の汗分泌を減らすために最適な時間帯で使用することが提案されています。

💡protein snack

「protein snack」とは、たんぱく質を豊富に含む軽食で、ビデオでは、就寝前に食べることで筋肉質を増やし、睡眠中の筋肉蛋白合成を促進する効果があります。低カロリーながらたんぱく質を摂取することが推奨されています。

💡sleeping with less clothes

「sleeping with less clothes」とは、服を少なくして睡眠することで、体温を下げやすくして眠気を促進する方法です。ビデオでは、体温を下げることにより深い睡眠を得られると説明されており、副産物として精子の品質を向上させる効果も期待できます。

💡reading a book

「reading a book」とは、就寝前に本を読むことで、ストレスを軽減し、深い睡眠に入る手立てです。ビデオでは、読書が睡眠の質を向上させる効果があるとされており、少なくとも6ページを読むことが推奨されています。

💡to-do list

「to-do list」とは、次に行うべきタスクをリスト化することで、翌日の予定を整理し、不安やストレスを軽減する手段です。ビデオでは、就寝前に5分程度で明日のタスクを書き出すことで、睡眠の質を向上させる方法が提案されています。

💡room temperature

「room temperature」とは、睡眠の質を向上させるために、寝室の温度を最適なレンジに設定することです。ビデオでは、65から68度ファレンハイトの間で設定することが、深い睡眠に入るのに最適であるとされています。

💡aromatherapy

「aromatherapy」とは、香りを利用してストレスや不安を軽減し、リラックス効果を得る方法です。ビデオでは、睡眠の質を向上させるために、アロマテラピーを用いる方法が紹介されています。

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