♪ Bob and Brad the two most famous ♪
♪ Physical therapists on the internet ♪
(clapping)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- You jumped the gun there, Brad.
- Well I'm on the ball today Bob,
I don't wanna get carried away,
and take your steam, so you better get going.
- Alright the topic today, "How To Fall Asleep Fast".
We're gonna show you a three step approach
that works for me, Bob, every time,
Plus, we're doing a giveaway, Brad,
and what are we giving away today?
- Well, Bob is very appropriate and related,
we're gonna give away a beautiful Sleepovation mattress.
- Sleepovation mattress,
and we're giving away a couple Sleepovation pillows,
these pillows actually have springs in 'em,
but you can't feel 'em, so they got good support,
but they're soft and they feel good.
- And little cooler.
- So if you're new to our channel,
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We provide videos, how to stay healthy, fit, pain-free,
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go to TikTok, Twitter or Instagram,
if you want a 60 second version of our program.
Alright Brad, I rarely have trouble sleeping.
It's probably one of my superpowers, is I sleep pretty well.
Generally, you know my wife is just like,
you gotta be kidding me, sometimes.
We'll lay down in bed and like 20 seconds later
she can hear me breathing like am sleeping already.
- You don't snore?
- I snore sometimes especially if...
- That's another video.
- Yeah that's another video.
But if I do have trouble sleeping,
it's one of three things, usually.
One, I'm worried about something,
that's probably the most common reason...
- Sure.
- I can't get to sleep.
- You ruminate perhaps?
- I ruminate, I absolutely ruminate.
- We all do.
- Two, something in the bed environment is off,
like if we go to a hotel it's too hot, it's too noisy.
Even when we go to our cabin, there's a different mattress,
a different pillow.
- Yes.
- I'm trying to get things all the same so that I can...
- You gotta paint the walls the same and everything.
- No, that doesn't bother me,
but you know the things that typically...
- Right, it's just not right.
- And number three, something hurts.
Like if I got a,
I remember my hip was bothering me for a while.
- Oh, right.
- Just that little ache, just kind of keeps you awake.
- Yeah, yeah.
- So these are,
you know after I've been on this planet for 60 years,
you learn a few things.
- 60 plus years, Bob, you're older than 60.
- I'm not really older than...
60 rounded off!
I mean, you don't say I'm 60 years and two months.
- I do.
(chuckling)
Carry on.
- Alright.
So number one, I realized I have to clear my mind.
So I know, if there's a problem,
I will not go to sleep until,
I have to come up with some type of solution.
Or at least the next step of what I'm gonna do.
- Right. If you're worried about something.
- I'll go over it, and over it,
and a lot of times I solve it,
you know, when I'm sleeping.
- Sure.
- I'm trying to sleep, but that doesn't help sleep.
(laughing)
So what I have found,
this, I'm amazed that this works for me.
Cause I always thought once I get up, I'm gonna wake up,
I'm gonna stay awake.
- Yeah.
- So I get up, and I put the problem on paper.
I put down every possible solution that I can think of.
And I just write, and I write, and I write, and I write.
And then when I get to the end, I go, okay,
I put down everything.
Then I said to myself,
okay, I'll address this in the morning,
I got all the ideas down.
- Right, yep.
- And I am just shocked how well this works.
- How long does that take you to write your list?
- You know, five, ten minutes.
- Sure.
- But, and you do wake up,
but when I put my head back on the pillow,
I just slept...
- Like a baby again.
- I, you could say like a baby,
crying every few minutes or whatever.
(laughing)
That's a joke.
So the second thing I'll do then, when I lay back down,
I just try to think of something pleasant.
We've talked about this before.
- Sure.
- So I like to go,
if I'm golfing well, I like to think about golf.
(laughing)
Which isn't very often, so...
You could think about yourself being on a...
One person talked about
they use a black velvet hammock in a dark room.
It just envelopes them.
You used to do a beach one, didn't you?
- Yeah, but I have my new thing now.
- Oh no. - The couch.
- Oh yeah, that's right.
- I keep going back through the womb.
- Yeah, that's right.
He lies on the couch
with his back against the back of the couch.
- The vertical part, you know, nice...
- Your enveloped with your hoodie.
- Yep, my hoodie, and a nice soft blanket,
and it's very soothing.
- You look to me, when you're on the couch like that,
you look like a serial killer.
- Oh, Bob!
Why, Bob, why ruin my image?
- So my office manager, who's heavily into cats,
and that's to say the least,
she actually has
a place for cats that...
- Runaway cats.
- Runaway cats, or feral cats.
- It's a place for them to go be safe.
- They're trying to get them all adopted out.
They have 40 of 'em, at least.
- So what's this got to do with sleep?
- Well, she thinks about cats when she can't sleep.
- Oh, and that relaxes her.
- Yeah, and cats are kind of a relaxing thing,
when you look at 'em, you know, I mean they're,
they're just laying around, they don't do anything.
- Right. Nice pictures.
- All right, so,
clear my mind.
Next thing,
I always check my breathing because
I can guarantee you,
my breathing is rapid when I'm not sleeping well.
It's more shallow, it's rapid.
This is something you can use throughout the day.
There's different types of breathing you can do.
I like the four, seven, eight.
- One way or another,
they're all slowing your breathing down,
and bringing in more air, exhaling it,
like you said, the four seven, eight,
the four, four, four.
- Yeah, so let's talk about
the four, seven, eight one, Brad.
You breathe in through your nose for four seconds,
hold for seven seconds,
and then breathe out the mouth,
kind of usually in a pursed lip,
like your blowing out candles,
for eight seconds.
So in for four, hold for seven, out for eight.
- And if that's too long, just count a little faster,
but you still use that ratio.
- Right, I don't know how they came up with that,
I don't know that I'm exact on it.
This one is the one that they,
I heard that was mentioned by people who are
about to go on a mission for special forces,
and something like that.
- In the military.
So they use the four, they call four square.
So it's four, four, four, four.
So they breathe in for four, hold for four,
out for four, and hold again for four.
- And that's how they get the square.
- That's the square.
And now you can do that for five seconds,
you can do that for six seconds,
whatever you feel that works for you.
That one works for me too.
I think that one is really great.
The thing is,
I think if you throw along with the breathing,
you do a little bit of visualization,
I think I've mentioned this before, where like,
when I breathe in I feel like I'm,
I visualize I'm breathing in bubbles.
- Oh.
- And then the bubbles all go into my mouth.
- Yeah.
- And then I hold them, and they get bigger and bigger,
And all of a sudden they blow out,
and I'm just visualizing that.
And it clears your mind.
That's always what you want to do,
is focus on something else.
I've heard some people say you count back from a hundred.
- Right.
- That one doesn't work for me,
I mean, counting sheep, it's all,
it's all a matter of trying to clear your brain.
- Everyone has their own little things
that your mind responds to better.
- The third thing I do,
and I definitely did it this weekend.
We had a lot of people at our cabin,
a lot of family members,
I used my earplugs then.
I normally don't,
I don't wear earplugs during the week.
- But suppose you go to bed at seven
and everyone else is up playing cards or something?
- Well, I went to bed at 12.
- Oh, wow.
- And she's got a brother that,
he can stay up 'til two.
I mean, he's just a late-nighter.
- Is he carrying on and having a good time?
- No, no, well they had a good time,
but they...
- We don't need to know what goes on,
any more there, Bob.
- So, or I'll like put,
if it's hot, I'll put an overhead fan on,
try to lower the temper...
I've done that at hotels, I get up and it's like,
"It's hot in here, isn't it?"
And I'll lower it down.
It's amazing, all that makes a difference.
Or I'll try to use pillows for positioning,
if something's hurting.
That's basically it, Brad.
That's the three steps, you know,
I cleared the mind, I checked my breathing
and I changed the environment.
- Yep.
- And usually one of those three things'll do the job,
and I'm sleeping once again,
like you do in the womb.
Do you have anything else?
- Why, Bob, why?
- You want me to suggest...
- No, Bob.
- That'll clear it, that'll do it for ya?
- Just look at my video on sleeping on a couch,
and you'll...
It's very clear.
- It's disturbing.
- It is not.
- You remember the title of that?
- No, but many people like it.
And if you can't sleep, try this.
- Says "Can't sleep, try this".
- There's a picture of a brown leather couch on there.
You are gonna have wonderful success,
if this doesn't work.
- All right.
Remember Brad and I can fix just about anything.
- Except for...
- A broken heart.
- There ya go, Bob.
- But if we fix your sleep,
you won't care about a broken heart.
- Well, it's a step in the right direction,
there's no doubt about it.
All right. Adios, fans.