The Sleep Routine Every Man Should Do (Science Based)
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- Опубліковано 3 лип 2023
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Our paid creator community has been closed but is opening 10 spots to a select few. Book a call here to see if you'd be the right fit: bit.ly/49jcYjK
How are we supposed to have time for all this and make money
1. Determine your chronotype (early bird, night owl, etc.) to understand when you feel most alert during the day.
2. Calculate the time you need to go to sleep to get 6-8 hours of sleep based on your chronotype.
3. Protect your eyes from blue light emitted by electronic devices by wearing blue light blocking glasses two hours before bedtime.
4. Take a warm shower around one hour before sleep to mimic the drop in body temperature that occurs when you’re about to fall asleep.
5. Wash your face and use a microdermabrasion device once a week to improve your skin’s appearance.
6. Hydrate your skin before bedtime.
7. Apply deodorant before sleeping to block sweat for the next day.
8. Have a light snack high in protein to promote muscle growth and strength during sleep.
9. Sleep with fewer clothes on to lower body temperature improve fertility.
10. Read a book before bed to reduce stress levels and improve sleep quality.
11. Make a to-do list for the next day to reduce anxiety and help you fall asleep faster.
12. Set your room temperature to be cold 65 F
13. Turn off all lights and eliminate any noise distractions.
14. Consider using aromatherapy to reduce stress and anxiety.
Bonus tip: Increasing quality sleep by one hour can boost testosterone levels by up to 15%.
damn i took a break from your videos, this video is the first one after a 1.5 year break. You have made loads of progress, information is actually legit, promo is not 1/3 of the video. Im really proud of you.
Welcome back brother 🤝🏾
Fr, quality improved significantly and he actually showing studies and shit instead of just saying it
Only thing I wish he did was link the sources in the description for further reading, would really take it to another level
@@foobrazy i got you. its a lot of links so I i figured it would bee too much content
@@JosecZuniga Keep up the good work 🙏🙏
Man how can I get this PMD cuz I ain't live in America am based in kenya east Africa
Can u drop more outfit ideas? I remember your levi’s video and the fits were ELITE!
he's probably only going to promote his fashion brand
The Best night routine for Me .
: 1 hour before you sleep
•put cellphone away
•wash your face & teeth
•stretch
•plan your day & outfit
•read the bible
.say some Affirmations /visualise your desires
•sleep
Read the Quran
@@julian2wavy875god is not great by cristopher hitchens
Bible has so much contradictions.
#israel better
@@haneefrazzack3645for example?
This is one of your highest quality videos in all ways. Really happy to see how far you’ve come
no. 1 Teacher himself. Been quite a while. Very informative channel.
Another great video! Thanks for the effort to make every video better with the best possible quality.
Once again Jose back at saving lives 💗
Thanks for the routine your videos help me become a better vision of myself
Wow!!!Thanks for the info and long live to you,fitness trainer and businessman Jose Zuniga boss!!!🏋️♂️
Thanks for this video!!! Very informative will add this to my schedule
Thank you for doing such a great job summarizing all the information so it fits all in one video to quickly watch it and put it in practice. ❤
Thanks so much, going to try these tips out tonight🙌🏾
You are great brother ... forever grateful for this channel
Your videos change me everyday.Thanks 🙂
These science based videos are the BEST!! Keep the grind up my G! 💪❤
Thank you so much bro i was searching for this video for 3 days because i watched the morning routine and didnt knew what to do in evening before sleep. you are really the best bro ❤
thank you so much brother I’ve always been wondering why I’ve had such terrible sleep and not been able to wake up by my alarm or fall asleep on time. You saved me lol. love your videos, earned yourself a loyal subscriber. Thank you again.
The one I asked for.. And Jose gave it.. Love you lots Josee❤❤
Jose uploading make my day .
I turn the screen light on my phone to red an hr before bedtime. That definitely helps me sleep much better
this was needed. Good one!
Perfect routine sir ✨
I use a flame oil diffuser at night and usually fall asleep pretty quick using sandalwood or fracancese. Another suggestion I saw on UA-cam is eat a frozen banana with cinnamon for faster sleep
Awesome progress
Accidentally stumble into your videos and it cost me. But I'm excited to try the pmd tool and other stuff + routines that I desperately need.
Lezz gooooo, one more life changing video uploaded
Great video king
Keep it up man
After this morning and night time video you uploaded joe now i think i will change my self and Now we accept that we will see a daily Routine of you. ❤
i just absolutely love the fact the none of this BS and he is showing genuine research and studies to back up what he is saying.
thxs 4 the input
Jose's vibe 2023 > Jose's energetic vibe 2016. This is only my opinion.
thanks, good video
Nice one bro.
I definitely benefit from having a morning and nighttime routine. They really help you to preform better during the day! (Or whatever hours you work best in!)
keep going bro ❤
this is what i needed
Thanks bro
U are the king of improving men
were all on the same journey
Nice one
hi man thank you so much
Awsm one❤
I uploaded your routines like this to your Spanish channel, greetings from Argentina
Love the chanel
My standard work shift is continental swing. That means 2 on, 2 off, 3 on, 3 off, with a couple variations. The swing means each group of work shifts is 12 hours opposites. So I work 2 nights, 7pm to 7am, have 1.5 days off before returning to work 2 day shifts 7am to 7pm. Fairly positive these shifts are in place to kill us and not get us to retirement.
Hey José, would it be possible for you to do a review of all your hygiene products in every aspect, please?
ILOVEYOUSO MUCH!
This guy is amazing. These tips are great
I currently lack any condition of structure kind of been a sloth. but want to get back on track and am found this video useful. going to try out starting tonight.
The best youtuber.
ey thank you so much
Bro is smart he made a morning routine and a Night routine that's just smart in my opinion
Commenting here to track my progress
Me seeing this video at 2:00am
The warm shower or bath doesn’t mimic the bodies system but causes capillary dilation allowing the blood to flow more feee to extremities thus cooling the core body temperature down. Yes I’m a nerd and just being nerdy 😂
nerds are my friends and im kind of jock at the end of the day i know more than others because of nerds so i appeciate you
Thanks s
you changed my life brother thanks
3:09 there is a blue light filter for free on every system: Windows, MacOs, iOS, Android in the settings, been using it since 2016
Where
@@Player____1 its in the display options on windows, and also on display and brightness on iPhone
@@mike15. And android
@@Player____1 night light, reading mode, etc.
it exists in different names, go look for it
Love all your vids, but could you make the sound quality better pleaseeeeee
Make a video on the eyes under my eyes its like dark blue please give some tips love u
Is there a Hyaluronic Acid Serum that you recommend, so many to choose from, all with different so many other additives in them.
do a video about making the first move
Hi man , Just noticed a missed opportunity 2:35 your team should implemented your eye wear brand, just a sutal clue , big brands always do this
My dad at night sets the air at 87 degrees
Bruh bed time stories? nice !!
This guy comes with a new routine every 12hour
just had a doubt can i include a ice therapy for face into this which you had already recommended before?
Can you please make a video about patchy beard and solution to grow beard in a stylish way please.
Working on it
@@JosecZuniga Thankyou brother 🤍
Can u please 🙏 drop a video for taking care of black skin
Pls make a video on old money aesthetic
Good védeo man
nice
Whats the link for your bluelight glasses?
He made me subscribe to him in less than 5 mins 😮😂💀
This work is enthralling and rich; akin to a book that was enthralling and rich in narrative. "Better Sleep Better Life" by Author Name
Me watching this at 12:25 am knowing that I got school in the morning:
May i change some stuff up due to school
goodnight
What other products could I use for my face? That’s way too expensive that what id like to try for now
so a cold shower in the morning to wake up is good and a warm shower at night to sleep better, perfect,
This video really helped me a lot, i just find out I'm a Lion chrono type which i never knew, anyway keep up the good work Jose ❤
@josezuniga u are my mentor
Thank you very much for this. But I can't see any prayers before or after sleep. 🤷🤷🤷
Living in Phoenix, AZ and setting the thermostat to 68 degrees would cost me so much. My electric bill would be well over $700 a month. That's not going to happen.
Lmao, some of us don’t have working AC 😅 that’s a hit on the electric bill too
No need to buy blue light glasses. You can turn off blue light from sunset to sunrise as a setting on most devices
Make a watch collection video or pen collection
You can watch here: ua-cam.com/video/tiGZ0mslBPQ/v-deo.html
Can you make a video for the night shift workers?
Jose is definitely doing an AI voice changer social experiment for a later video
Any recommendations on which blue light Blocking
Can you use eye protection from your phone?
I like falling sleep watching TV the TV show sometimes give really read dreams I also like lisen to videos or podcasts wale I sleep and dream about school from my days in high-school and grade school and hear my grade 8 trecher Tony read the podcast or horror utube video to me u see it all the time in cartoons
1. What if theres no Warm shower and we dont have shower only tabo and big tub. Also its not warm it neutral ad slight cold
I have a question, what do I do if every product is irritating me?
YESSSUR
We see you using using Gold Standard Whey Protien. Just switch to the natural version. No artificial flavors or sweeteners 👍😁.
5 min shower is crazy
Hey bro I just watched your video about morning routine and I went straight to this video about night routine and I have some questions. In morning routine you are saying that I should sleep with gym clothes on, and at night routine you are saying that less clothes is better for sleep. And second question is, you are saying in morning routine that I should do to do list for tomorrow, and at morning routine video you are saying that I should do to do list at morning, which way is better ? Is it good if I spent 10 minutes on reading before switching lights off and go to sleep and not doing to do list, then do this at morning ?