Let's get ready for bed.

我們準備睡覺吧。

By the way, you may be wondering what the heck is this robe?

順便說一下，你可能想知道這件袍子是什麼東西？

While a friend of mine who makes these personalized robes, made this for me as a joke.

當我的一個做這些個性化長袍的朋友，為我做了這個，作為一個玩笑。

He saw my scrubs, he's like, I want to make you the same thing, but in Rhode form, I said, well if I wear a white coat in the hospital, I might as well white rope where I do my nighttime routine, My skin takes an absolute beating when I'm in the hospital when I'm playing sports, I'm outdoors, it drives out, especially as I get older.

他看了我的手術服，他說，我想給你做同樣的東西，但要用羅德的形式，我說，好吧，如果我在醫院裡穿白大褂，我也不妨在我做夜間工作的地方用白繩。我的皮膚在醫院裡時絕對會受到打擊，當我在運動時，我在戶外時，它就會被趕走，特別是隨著我年齡的增長。

No one likes to admit that, but being 31 years old, I'm starting to see more dryness, more flaking.

沒有人喜歡承認這一點，但作為31歲的人，我開始看到更多的乾燥，更多的剝落。

This is a wall beard trimmer.

這是一個壁式鬍鬚修剪器。

And for me, I like to have my facial hair cut quite short, especially when I'm going on television or I'm seeing patients today.

而對我來說，我喜歡把臉部的頭髮剪得很短，特別是當我今天上電視或看病人的時候。

It's kind of a little bit longer.

這有點兒長。

And why I do it at night.

以及為什麼我在晚上做。

This is really interesting is because I like for it to grow out a little bit in the morning, so I don't look completely baby face.

這真的很有趣，因為我喜歡在早上長出一點，這樣我就不會看起來完全是嬰兒臉。

It gives you like a little bit of scruff.

它給你帶來了像一點點邋遢的感覺。

I like that.

我喜歡這樣。

This tremor has very fine edges here, so it picks up even the small hairs.

這種震顫在這裡有非常細的邊緣，所以它甚至可以拾起小的毛髮。

And then even though I don't shave, I do use a braun shaver to get the little areas underneath here just to clean up so you don't look messy.

然後，儘管我不刮鬍子，但我還是會用Braun刮鬚刀去刮這裡下面的小區域，只是為了清理一下，這樣你就不會顯得很亂。

Keep it simple.

保持簡單。

And then I hit the cleansing gel step one, get the face nice and wet with a little water.

然後我打出潔面膠的第一步，用一點水把臉弄得很溼。

Uh Get a little to pump action in there.

呃......在那裡弄點泵的動作。

Yeah, I'm also not a fan of showering at night unless I just went to the gym like the shower in the morning so I can get the hair care routine going.

是的，我也不喜歡在晚上洗澡，除非我剛剛去了健身房，比如早上洗澡，這樣我就可以進行頭髮護理程序了。

Mhm.

嗯。

Mhm.

嗯。

Look, when it comes to cleansers, I try not to be that picky.

聽著，說到洗面乳，我儘量不那麼挑剔。

Um Do be careful though if you're using a cleanser that is exfoliating in nature, you're not using that every day or even twice a day because exfoliator is can actually do damage if you use them too often.

如果你使用的是去角質性質的洗面乳，你不要每天都使用，甚至一天兩次，因為如果你使用得太頻繁，去角質劑實際上會造成損害。

So be careful with that.

所以要小心對待這個問題。

Now I'm clean and a little pink and a little red and a little shiny but that's okay.

現在我很乾淨，有點粉紅色，有點紅色，有點發亮，但這沒關係。

Hydration time.

水化時間。

Yeah.

是的。

Yeah.

是的。

You know being a family medicine doctor, we actually have training in dermatology because a lot of what we do is screening and catching problems early.

你知道作為一名家庭醫生，我們實際上接受過皮膚病學方面的培訓，因為我們所做的很多事情是篩查和早期發現問題。

So you understand skin cancer and skin protection.

所以你瞭解皮膚癌和皮膚保護。

That's why we're so vigilant about putting SPF on.

這就是為什麼我們對塗抹防晒霜如此警惕。

But at the same time it allows me to spot marketing gimmicks.

但同時，它也讓我能夠發現營銷的噱頭。

So when a company comes in and says there the next greatest thing I can look at the science behind that and find out whether it truly makes sense or not.

是以，當一家公司進來說有下一個最偉大的東西時，我可以看看這背後的科學，找出它是否真的有意義。

I will say there's a lot of lies on the market nowadays.

我要說的是，現在市場上有很多的謊言。

So I try and use really simple products in order to make it less complicated.

是以，我嘗試使用真正簡單的產品，以便使其不那麼複雜。

Next up, I use my Murad hydrating cream for the under eye area where I clearly need the most help on.

接下來，我用我的Murad保溼霜塗抹在我最需要幫助的眼下區域。

I also like it for the eyelids.

我也喜歡它用於眼皮。

A lot of people comment on my YouTube videos that they think I'm wearing eye makeup, like some kind of orange tone, nope, that's just uh 10 years of medical education showing themselves on my eyes.

很多人在我的YouTube視頻上評論說，他們認為我化了眼妝，像某種橙色的色調，不，那只是呃10年的醫學教育在我的眼睛上表現出來。

So I'm hoping more I can help me out with that.

所以我希望更多的我可以幫助我解決這個問題。

The reason why our eyes look different colours.

我們的眼睛看起來顏色不同的原因。

Sometimes, at least our eyelids are under eye area.

有時，至少我們的眼皮是眼下的區域。

A lot has to do with a the circulation in that area.

很多事情都與該地區的循環有關。

So you have a lot of tiny blood vessels that actually see are seen through the skin.

所以你有很多微小的血管，實際上是通過皮膚看到的。

And as a result, you get interesting colors blue, sometimes sometimes pink, red, orange.

是以，你會得到有趣的顏色藍色，有時有時是粉紅色，紅色，橙色。

Um Also, really important is where the light is coming from will also decide how bad these shadows look.

嗯 另外，真正重要的是光線來自哪裡也會決定這些陰影看起來有多糟糕。

For example, the reason why people use fillers in there under eye area in order to improve bags or darkness underneath their eyes is because it pushes the area forward and there's less reflection of that light, less reflection of those small blood vessels underneath the eyes, therefore decreasing the darkness.

例如，人們之所以在眼下區域使用填充物以改善眼袋或眼下的黑暗，是因為它將該區域向前推，光線的反射減少，眼下的那些小血管的反射減少，是以減少了黑暗。

You know, over the last 10 years, I've had certain problems with my skin.

你知道，在過去10年中，我的皮膚出現了某些問題。

Um and when I was in medical school, I didn't really care that much about it because I was so buried in books or maybe spending very limited time with my friends now that I'm spending time talking to you at home or going on television, I need to be careful about my skin because I want to look presentable.

嗯，當我在醫學院時，我並不真正關心它，因為我是如此埋頭於書本，或者也許花了非常有限的時間與我的朋友在一起，現在我花時間在家裡與你交談或上電視，我需要注意我的皮膚，因為我想看起來有面子。

And I've tried to take more and more steps and learning about products that are out there, speaking to dermatologists.

我努力採取越來越多的措施，瞭解外面的產品，與皮膚科醫生交談。

In fact, a good friend of mine, dr bonus ali is one of the best dermatologists right here, right by my home and I always ping him if I have any questions or if we get into little arguments about certain skincare routines, it's fun in the medical community to nerd out and talk about these subjects.

事實上，我的一個好朋友，Dr bonus ali是這裡最好的皮膚科醫生之一，就在我家附近，如果我有任何問題，或者如果我們對某些護膚程序產生了小的爭論，我總是呼喚他，在醫學界，呆呆地談論這些話題是很有趣的。

So we did skincare.

所以我們做了護膚品。

But now we've got to do mouth care.

但現在我們得做口腔護理。

Now as a doctor, obviously, I'm gonna tell you brushing your teeth twice a day flossing is really important.

現在，作為一名醫生，顯然，我會告訴你每天刷兩次牙，使用牙線是非常重要的。

There's also a few other things that I do floss.

還有一些其他事情，我也會用牙線。

I got my glide floss right here with a little minty taste.

我的滑翔牙線就在這裡，有一點薄荷的味道。

I think it's called cool mint yummy.

我想這叫涼爽的薄荷美味。

Um, I also have specific toothpaste that I've been using recently because I've been having some issues with bleeding gums, probably stress related.

嗯，我也有特定的牙膏，我最近一直在使用，因為我一直有一些牙齦出血的問題，可能與壓力有關。

A lot of people don't make the connection that your overall healthier overall well being can actually show itself on your gums.

很多人都不知道，你的整體健康狀況實際上可以在你的牙齦上顯示出來。

So for me being stressed out, I've been using a little uh paradigm tax for my bleeding gums and then this is kind of a cool hack to share with you guys if you're sleeping at night and you have a stuffy nose, whether it's due to illness, allergies, you can't breathe through your nose, you breathe through your mouth and as a result you develop horrible dry mouth.

是以，對於壓力很大的我來說，我一直在使用一個小的呃範式稅來治療我的牙齦出血，然後這是一種很酷的黑客與你們分享，如果你在晚上睡覺，你有一個鼻塞，無論是由於疾病，過敏，你不能通過你的鼻子呼吸，你通過你的嘴呼吸，結果你開發可怕的口乾。

You wake up feeling not so great.

你醒來時感覺不是那麼好。

So for me, if that ever happens to me, I use like a dry mouth spray, just like this and you give yourself a few pumps before you go to bed and you wake up and your mouth is still well lubricated.

所以對我來說，如果這種情況發生在我身上，我就用口乾噴霧，就像這樣，你在睡覺前給自己泵幾下，你醒來時，你的嘴仍然是很潤滑的。

It basically works through osmosis, like it doesn't get absorbed so it keeps pulling moisture out so that you're never fully dehydrated in the oral cavity.

它基本上是通過滲透作用來工作的，比如它不會被吸收，所以它不斷地把水分拉出來，這樣你的口腔就不會完全脫水。

For my toothbrush, I use a Philips sonic hair diamond brush.

對於我的牙刷，我使用飛利浦的聲波毛鑽刷。

I really like this because it has a timer built it into it, meaning that will vibrate every 20 seconds.

我真的很喜歡這個，因為它有一個內置的定時器，這意味著每隔20秒就會振動一次。

So you do one section, then you go to the other section, then the other section and it really make sure that you follow it when I use a manual toothbrush, I get lazy and I'm like it's time for me to go to bed.

是以，你做一個部分，然後你去另一個部分，然後另一個部分，它真的確保你遵循它，當我使用手動牙刷時，我得到了懶惰，我就像它是我去睡覺的時間。

Um So I like sticking with this guy here.

嗯，所以我喜歡堅持在這裡的這個人。

Okay girl, make sure after you brush your teeth, you also do a little tongue scraping action.

好吧，女孩，確保在你刷完牙後，你也做一下刮舌頭的動作。

Yeah it helps improve your breath quality and if you're going to bed with a partner you probably want to do that.

是的，它有助於改善你的呼吸品質，如果你要和伴侶上床，你可能想這麼做。

So you can't talk about a good nighttime routine without talking about how to fall asleep better because you want to be getting at least 7-9 hours of sleep if you're an adult.

是以，如果不談論如何更好地入睡，就不能談論良好的夜間作息，因為如果你是一個成年人，你至少要有7-9個小時的睡眠。

And for me, the way that I do that is I really try and pre plan that whole process.

對我來說，我這樣做的方式是我真的嘗試和預先計劃整個過程。

What does that mean?

那是什麼意思？

Making sure that the room is really cool so that my body temperature can drop and make me feel sleepy.

確保房間非常涼爽，以便我的體溫能夠下降，使我感到睏倦。

Well I have the air conditioner on.

好吧，我開了空調。

Usually said to about 66 degrees, everyone's gonna have their own range.

通常說到66度左右，每個人都會有自己的範圍。

But for me I like to keep it really cool.

但對我來說，我喜歡保持非常冷靜。

I also have a special cooling mattress from eight sleeps that I use that allows me to sleep cool throughout the night and it actually warms up throughout the night.

我還有一張來自八大處的特殊降溫床墊，我用它可以讓我整晚睡得很涼爽，而且它實際上整晚都在變暖。

So when I wake up in the morning, I'm not cold and I can feel ready to get up and start my day.

是以，當我早上醒來時，我不覺得冷，我可以感覺到準備好了，開始我的一天。

I also have my humidifier running and I don't wake up with a dry nose or dry mouth.

我還開著加溼器，我醒來時不會出現鼻幹或口乾的情況。

I never liked that sensation.

我從來不喜歡這種感覺。

I want to keep my sleep as sort of my sanctuary and I think that's one of the most under focused areas of people's health that we haven't talked about enough.

我想保持我的睡眠作為我的避難所，我認為這是人們健康中最不被重視的領域之一，我們還沒有充分談論過。

Like we talk about diet, we talk about exercise to talk about mental health, but not enough about sleep.

就像我們談論飲食，我們談論運動來談論心理健康，但對睡眠的關注卻不夠。

And sleep is where you recover your memory improves your hormonal balances shift.

而睡眠是你恢復記憶的地方，改善你的荷爾蒙平衡的轉變。

And if we put a little bit more focused into that, you're going to see some tremendous outcomes.

如果我們在這方面投入更多的精力，你將會看到一些巨大的成果。

We talked about cool, but now we need to talk about dark and I actually am so strict with this, that I have two sets of blackout shades.

我們談到了涼爽，但現在我們需要談談黑暗，實際上我對這一點非常嚴格，以至於我有兩套遮光窗簾。

I have the ones that go down and then I realized that there's still a sliver of light that comes in that ends up filling the room.

我有往下走的，然後我意識到還有一絲光線進來，最後充滿整個房間。

So I got curtains that n drapes that I actually pull closed as well.

所以我買了窗簾，我實際上也是把窗簾拉上的。

There's been some research showing that even if there's like a candle flickering on the side, it can potentially disrupt your sleep.

有一些研究表明，即使有像蠟燭一樣的東西在一旁閃爍，也有可能擾亂你的睡眠。

And for me, being a somewhat anxious individual, if I even get woken up for a short time in the middle of the night, it's hard to fall back asleep.

對我來說，作為一個有點焦慮的人，如果我在半夜被吵醒一小會兒，就很難再睡著。

So I do everything in my power to try and sleep as long as I can whenever I get the chance to at least for those like me who battle with sweaty armpits throughout the day.

是以，只要有機會，我就會盡一切努力盡量睡得久一點，至少對那些像我這樣整天與腋窩出汗作鬥爭的人來說是這樣。

A really cool hack is to use an antiperspirant the night before when your body is cooler.

一個非常酷的方法是在前一天晚上身體較涼時使用止汗劑。

So it can actually work on plugging the pores in your armpits earlier when you apply it in the morning, first thing in the morning, your body temperature may be warmer, You may be sweating already so it won't be as effective.

是以，當你在早上使用時，它實際上可以更早地堵塞你腋下的毛孔，早上第一件事，你的體溫可能更高，你可能已經在出汗，所以它不會那麼有效。

Remember the goal of stopping armpit B.

記住阻止腋窩B的目標。

O.

O.

That kind of smell is really about decreasing the sweat or killing the bacteria there because as gross as it sounds, the B.

這種氣味實際上是為了減少汗液或殺死那裡的細菌，因為雖然聽起來很噁心，但B。

O.

O.

Is just bacteria farts.

只是細菌放的屁。

That's my nighttime routine.

這就是我的夜間工作。

Thanks so much for watching.

非常感謝您的觀看。

Check out my channel for more medical myth busting information and just about anything that has to do with your health as always stay happy and healthy.

請查看我的頻道，瞭解更多醫療神話的破譯資訊，以及與你的健康有關的任何資訊，並始終保持快樂和健康。

Yeah.

是的。