The Sleep Routine Every Man Should Do (Science Based) 

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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.

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

Can u drop more outfit ideas? I remember your levi’s video and the fits were ELITE!

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%.

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.

I turn the screen light on my phone to red an hr before bedtime. That definitely helps me sleep much better

Jose's vibe 2023 > Jose's energetic vibe 2016. This is only my opinion.

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.

Another great video! Thanks for the effort to make every video better with the best possible quality.

Wow!!!Thanks for the info and long live to you,fitness trainer and businessman Jose Zuniga boss!!!🏋️‍♂️

These science based videos are the BEST!! Keep the grind up my G! 💪❤

Thanks for the routine your videos help me become a better vision of myself

Your videos change me everyday.Thanks 🙂

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.

Me seeing this video at 2:00am

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. ❤

The one I asked for.. And Jose gave it.. Love you lots Josee❤❤

You are great brother ... forever grateful for this channel

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 ❤

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 😂

Lezz gooooo, one more life changing video uploaded

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!)

Once again Jose back at saving lives 💗

I use a flame oil diffuser at night and usually fall asleep pretty quick using sandalwood or fracancese. Another suggestion I saw on RU-vid is eat a frozen banana with cinnamon for faster sleep

Thanks for this video!!! Very informative will add this to my schedule

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.

I uploaded your routines like this to your Spanish channel, greetings from Argentina

Bro is smart he made a morning routine and a Night routine that's just smart in my opinion

He didn’t bother to research the chronotype types very well, as he characterises the Dolphin as an insomniac, which is entirely not what the research is have said about it. it’s characterised by a vulnerability to change and so consistency is key. Even that doesn’t give it justice. I would recommend anyone interested in the Chrono types looks up descriptions by sleep experts, not influencers and productivity gurus.

Jose uploading make my day .

Thanks so much, going to try these tips out tonight🙌🏾

Thanks 😊 ❤

I was this close 🤏🏼 to falling asleep while watching this video, it shows how effective these steps are!

U are the king of improving men

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.

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. ❤

Can you please make a video about patchy beard and solution to grow beard in a stylish way please.

Keep it up man

He didnt brush his teeth

No need to buy blue light glasses. You can turn off blue light from sunset to sunrise as a setting on most devices

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

Make a video on the eyes under my eyes its like dark blue please give some tips love u

dude!..... just relax, I feel like a robot after watching ur videos.

The best youtuber.

This guy comes with a new routine every 12hour

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

bruh i've been struggling with insomnia and surviving on four hours of sleep a night for twelve years just to be labeled a dolphin 😭💀

4:02 40 degrees Celsius??? That’s madness s behaviour.

Me watching this at 12:25 am knowing that I got school in the morning:

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.

My dad at night sets the air at 87 degrees

this was needed. Good one!

Hey José, would it be possible for you to do a review of all your hygiene products in every aspect, please?

He made me subscribe to him in less than 5 mins 😮😂💀

May i change some stuff up due to school

Make a watch collection video or pen collection

just had a doubt can i include a ice therapy for face into this which you had already recommended before?

Commenting here to track my progress

This work is enthralling and rich; akin to a book that was enthralling and rich in narrative. "Better Sleep Better Life" by Author Name

3:44 What About Cold Showers

Perfect routine sir ✨

Love all your vids, but could you make the sound quality better pleaseeeeee

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.

Great video king

Jose is definitely doing an AI voice changer social experiment for a later video

1:48 « now that you know what time you should go to sleep, you need to do this everyday. This will train your brain to release melatonin exactly around that time. » Im a dolphin…what do i do then??

Hey, I'm 14 years old from Germany. First of all your videos helped me a lot, so i want to thank you. But i think that your new videos have too many cuts. I think thats bad for the attention span and dopamine. Short form content is harming the attention span and dopamine enough, so i would do less cuts in the video and just talk to the camera. If you have the same opinion, please like the comment so José sees it. Thanks

Is there a Hyaluronic Acid Serum that you recommend, so many to choose from, all with different so many other additives in them.

Lmao, some of us don’t have working AC 😅 that’s a hit on the electric bill too

Awesome progress

do a video about making the first move

hi man thank you so much

Nice one bro.

Can u please 🙏 drop a video for taking care of black skin

so a cold shower in the morning to wake up is good and a warm shower at night to sleep better, perfect,

We see you using using Gold Standard Whey Protien. Just switch to the natural version. No artificial flavors or sweeteners 👍😁.

keep going bro ❤

This guy is amazing. These tips are great

What other products could I use for my face? That’s way too expensive that what id like to try for now

'Dolphin' does not seem like a healthy state. What time should a dolphin try to go to bed? Should they try to change their chronotype and can they?

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

Thank you very much for this. But I can't see any prayers before or after sleep. 🤷🤷🤷

this is what i needed

Bruh bed time stories? nice !!

Are these routines only for males? Esp the 40g protein for example

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 ❤

Dolphins here 🖐

I am a night owl, but won’t continuing this ruin my circadian rhythm and also negatively affect my health?

thanks, good video

you changed my life brother thanks

thxs 4 the input

Can you use eye protection from your phone?

Not me watching this in the middle of the night

Pls make a video on old money aesthetic

Awsm one❤

Thanks bro

ILOVEYOUSO MUCH!

Whats the link for your bluelight glasses?