- Bob, I've got a friend,
he brags about how he lies down at night,
and within seconds after his head hits the pillow,
he's out like a light until morning.
It kinda makes you sick sometimes, doesn't it?
- That's a talent, right, a real talent.
- But actually we've done a number of videos on sleeping,
how to get to sleep fast, and this videos gonna go through
a culmination of some of our favorites
to help you get to sleep faster.
So hold on, and we're gonna be sleeping soon.
♪ Bob and Brad ♪
♪ The two famous physical therapists ♪
♪ On the internet ♪
(joyful upbeat theme music playing)
Alright Bob,
as you probably have guessed and our viewers know,
if you just watch enough of our videos,
you'll fall asleep quickly.
But if you don't have that-
(Bob and Brad laughing amusingly)
No seriously, we've got five things we're gonna go through.
The first two are kinda preliminaries
that are important for always sleeping.
- Right.
- We'll go through those, and then the last three
are very specific ones that can help you,
and they've helped us out a lot.
But number one is, a lot of people know this, some don't,
is you need to eliminate the use of blue light.
- Blue light.
- Which comes from cell phones, it comes from TV,
it comes from-
- LEDs.
- LEDs, yup, exactly.
So you need to eliminate that hopefully-
- At least lessen.
- Yes, yup, reduce as much as possible.
- Dim the lights.
You can wear the glasses that filter.
I got some.
- Yeah, they look kinda like red or orange or something.
- Right.
I also have a clip-ons.
- Oh, you do? - Yup.
- Oh, you're in.
- Yeah, I'm all-in.
- See, I don't have glasses, so I can't clip.
- Right. (Bob laughing gently)
- I don't have problems, I don't watch that much
except for sometimes in the evening,
so I gotta watch myself.
Number two
is the temperature in the room in which you're sleeping.
- Critical.
- Yeah.
And 68 degrees, is that kinda the tipping point?
- I think at least 68, I mean, lower if possible.
- Sometimes colder, yes.
Too warm is no good.
- Is killer.
- And then if you're gonna have a light in the room,
make sure it's a red light, literally a red light.
It's gonna be helpful.
Even in your clock, if you got a clock in your room.
I have a red light.
Actually, I have a red light, it's from-
- I do too.
- Like two decades ago, they didn't even talk about it.
- Really? - They're ahead of the time.
- Funny. - Yeah, I knew that too.
Anyways, white noise. (Bob laughing gently)
I know that helps me.
- Yup, I got a fan.
- Yup, we have a fan going all the time
and it works out well.
Get some air moving as well.
And the other one that works well for me is tea.
Not just any tea 'cause you don't have caffeine in it,
it's chamomile.
- Right, I've heard that many times before.
- I brought some with me, but I don't know where it is.
(Bob laughing amusingly)
But anyways- - Pretend.
- It's at any store, and it does have some sleeping quality,
and it tastes good too.
Drink that before you go to bed.
Now we're gonna go on to the big hitters
that you have to really do something with, so hold on.
Okay Bob, the big "T," tension.
- Right.
- Tension and anxiety is one of the big things
that's gonna ruin your health,
and it's certainly gonna take the sleep away from you.
- Things are tight and you don't even know it.
- Exactly, right.
And oftentimes, it's from the neck up.
So in my case, I know my temples right here,
they just get tight.
So I'll do a self-massage with my fingers and hands.
- Massage the skull.
- Yup, Bob's skull gets tense for obvious reasons.
- Big brain.
(Bob and Brad laughing amusingly)
- Workin' that brain so hard.
So one thing I find is if you do have temples,
then when you rub, you get in deep,
and if it feels really good, you know they're tight.
I go back over the ears.
- You can use fingertips or you can use knuckles.
- Yeah.
I even use the palm sometimes
and I get in and do some rotation.
And it gets that fascia just above it,
sometimes not even the muscle,
but that fascia that's around it.
And what do you do on the top of the head, you kinda?...
- Just fingertips.
- The fingertips? - Yup.
- And a nice area is also the jaw.
- Right, a lotta tension there.
- Yup.
When that jaw muscle gets tight, it's just-
- Master.
- Yeah, that master, you're gettin' in there.
That one, it seems to me, a good one for my knuckles.
Whoops, I'm probably making noise.
- Yeah, I agree.
- On there.
And just do the rotation there.
And lastly, but not leastly...
I dunno if I said that right.
- The back.
- Yeah.
Right where the neck muscles connect to the occipital there.
You can do the circles,
or splaying really seems to do a good job,
where you get ahold of the skin with your fingertips
and you pull apart.
And you know, you'll find which area you need to work on.
You probably aren't gonna work all of them.
- Right. - Spend a minute or two on it
and get that relaxation started before sleep.
- And Brad, do you wanna mention this?
- Ah, yes.
Now you take one of your...
Well, don't take a really old sock.
Make sure you clean it, put some rice in it.
This costs you very little.
And so I've got, I don't know,
half pound of rice or something in there.
And then, you put in the microwave
for about 30 to 45 seconds, depending on your microwave.
And you take this after you do the massage-
- Right.
- You're lying on your back, or if you're in a recliner,
and it's amazing, it actually feels like a moist heat
and it also covers up the light,
and it just feels comfortable,
conforms perfectly to your nose and your face.
- And it smells good.
- Oh yes, Bob.
And yeah, and then you know-
- [Bob] You get hungry.
- You can use it for... (Brad laughing gently)
Yeah, you can boil it up the next day.
I'm just kidding about that.
But no, it'll last a long time.
It's really amazing what that does
and how it feels good on your face.
Okay, number four, this kinda is just a evolution
off of number three we just did, but-
- Right.
- We wanna get the room dark,
as we mentioned with the sock, okay?
And then also, to add the massage, maybe some music,
all these things can help.
And obviously, not heavy metal,
we're talking about some music that's relaxing.
- Relaxing.
- Even just sound of the ocean, whatever you like,
you can get it on your little phone and all that stuff.
- Right, apps.
- Right.
So Bob, you can show what you do
and I'll show you what I do.
- This is the eye mask.
I actually don't use it when I go to bed.
If I wake up at like four o'clock in the morning-
- It's starting to get light. - It's start to get light.
I'll put this on, and it blocks out all light.
And it's just really comforting
and I fall right back asleep.
- Yup.
People that work night shift,
they have to sleep during the day, that can be very helpful.
- These are really comfortable.
- Yeah, and they're not very expensive.
- No.
- If you wanna go to the deluxe that does the massage,
music, everything for you, you can use an eye massager.
Now, I thought these were like a big joke.
When I first saw this, I thought, "This is a joke!"
And then, I tried it-
- You've become a believer.
- I did, for sure.
I really like it.
I've had friends that use it and are very happy with it.
What this does is you put it on, like so.
Number one, it blocks the light very well.
And then you hit the on button, it'll start playing.
Well, I dunno if you'll be able to hear this or not.
(eye massager playing message gently)
And it massages my temples right there,
and that's what really sold me,
that was one of the first things that sold on it.
And it heats up across your eyes.
So they're just pressed on the eyes,
my temples are getting it now
and it's going back into the eyes.
And it continues,
and it has a frequency that's not the same,
so it changes up all the time,
and a very relaxing tone in there.
And there's five different options,
you can hook it up to your cell phone and Bluetooth it.
It's a wonderful, wonderful device.
- You know, what I found out that was funny, Brad,
you tried it in the afternoon and you kept falling asleep.
- Yeah, yeah. (Brad laughing happily)
It goes for 15 minutes and it turns off automatically.
- Like, every time you were falling asleep.
- Yeah, I'll fall asleep before it's done, and I'm grateful.
- Right.
- You do have to charge it about every fourth or fifth use.
- Gotcha.
- Which is no problem,
you just plug it in and there it goes, so.
Now, we do have one more, and this is the one
where I get up in the middle of the night.
- This is the atomic bomb.
- Yeah, this is the one (Brad laughing happily)
that puts me to sleep when I got my mind rolling
and it's three o'clock in the morning,
and I wanna get to bed,
and I don't want to use this and irritate my wife.
- Yeah.
- Okay, so this is what I do
literally in the middle of the night,
if I wake up for whatever reason,
I can't get back to sleep 'cause I got my mind on something.
Bob's been irritating me, (Bob laughing amusingly)
my wife's been irritating me, you know how it goes.
- It's very calming.
- You start ruminating and you can't get to sleep!
So, this represents my couch.
So this is the backrest of the couch
and where you sit on a couch.
- Gotcha. - I have my pillow there.
And then, I'll take this, this is the actual hoodie I wear,
it's nice, and soft, and warm.
- So, you become the Unabomber.
- Yeah. Well whatever, I do this and-
- I think you're simulating the womb.
- I do too. I don't know what it is,
but I have to lay on the couch like this,
I put this over my head.
I snuggle up back into the corner of the couch,
either on my side or on my back.
If I'm on my back, I have two pillows.
Bob, you wanna throw those-
- Yup.
- And I'll take my pillow,
one or two, depending on my comfort at the time.
And I'll do this, and I'll still snuggle up,
and I'll pull this up over my head.
Especially this time of year
when it gets light at 4, 4:30 in the morning.
- What a sight, Brad.
- Yup.
Aw, there!
(Bob laughing gently)
I'm already starting to feel the calmness.
And you know, if you have your ice pack
and you throw that in the microwave,
you can put that over your eyes, wherever you like,
or if you have-
- Not ice pack, heating pad, right?
- Eye massager.
Yeah.
Some people do like ice.
- That's right.
- You can throw this in the freezer.
- That's gonna wake me up.
- Yeah, that's what I'm thinking too.
So probably... I always use the heat.
And actually, usually I don't need that, just all this.
And I'll just kinda cuddle up and life becomes very good.
- That's back in the womb.
- Yeah. (Brad sighing comfortably)
Very comfortable feeling.
Alright, goodnight all!
I'm sure one of these
is gonna help you fall asleep when you need to most,
and feel very, very grateful.
Goodnight!
- Goodnight!
(Bob and Brad outro music playing)