♪ Bob and Brad the two most famous ♪
♪ Physical Therapists on the internet ♪
- 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.
- Today we're gonna show you one surprising trick
to fall asleep faster and to stay asleep.
This is good for even insomniacs.
- Oh, good. - Plus we're doing a give away
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- And it's a high end mattress.
- Yeah, and we're also giving away a pillow or two.
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for a shorter version of our program.
- There you go.
- Just real quickly about their mattress,
why we like it so much.
It's got 700 individual mattresses.
This is just a little cross section of a mattress.
And it obviously comes with a cover too.
But this really spreads out the forces.
So if you're having trouble, especially with painful
neck, back, or shoulder, or hips, knees,
it really spreads out the forces.
They made a pillow now too.
Crazy enough, it's actually got springs in it,
but you don't feel 'em. - Right.
- And it's got individual cells there too.
- Right, so the same concept, same comfort.
- All right I'm gonna get this out of the way
and then we'll start talking about
what we wanna do here.
- Bob don't hurt your back lifting that.
- That's right, I'll do it right.
- So let's talk about this sleeping
and temperature relationship.
We were just having a detailed discussion on it
and we'll carry through with it.
- The trick is, if you wanna sleep better,
faster, and longer, you wanna reduce
your core temperature by two to three degrees Fahrenheit.
So how do we do that?
First off, why do we do that?
When the core temperature drops,
your melatonin production increases,
which helps you sleep.
That's gonna help you promote your sleep.
It's all natural chemical.
- I know we had the heat up in our house
the other night, I don't remember why during the day,
we went up to 72 degrees, and I woke up that night
about midnight and I was like, oh I'm warm.
And it's like, I feel toasty warm, but I can not sleep.
So I checked the temperature and I turned it down,
course it takes a while for the house to cool.
- That's exactly, I've seen it in hotel room sometimes
if it's been too warm, or just on a hot summer night.
- Yeah, tossing and turning.
- You gotta get that core temperature down.
So, your body helps decrease the core temperature
by shunting blood to three areas.
It shunts blood out to your hands,
your feet, and your head.
- So then the blood from there goes through,
it's like a heat exchanger.
It's gonna get rid of that heat
through your hands and your head.
- Right, so I'm gonna have you do two things
to try to reduce your core temperature.
First, the simple one is to keep your room temperature down.
And I looked for all the recommendations.
I saw recommendations anywhere from 67 degrees
down to 60 degrees.
The average, the one that was mentioned the most,
and research seemed to show, was 65 degrees.
Which, I don't know, how is that compared to you?
- Well, that'd be a little on the cool side,
but again, I think it's individual.
- It is. - And it depends
how many blankets, there's some variables in there.
- Yeah, you're gonna wanna use more blankets.
The second thing you wanna do, you wanna actually
increase the vasodilation of your hands and feet.
Now this didn't make sense to me at first.
But the more you increase, in other words
you wanna keep your feet and hands warm,
even your head too.
- So the circulation is really flowing well.
- Right - through them.
- So there's plenty of circulation there.
It makes it easier to shunt the blood
from the core then. - Sure.
- So if you wanna take it down to its very basics here,
basically keep your hands and feet warm at night.
And that's gonna decrease your core temperature.
So you can wear gloves, they even recommend it,
you can wear a hat to bed.
Cause again, lot of vascularity up in the head.
You could wear extra socks.
Some people take a bath and soak their feet and hands
before they go to bed.
- To get 'em warm. - Yeah, to get 'em warm.
We got our little hand warmer here.
- I'm using mine right now; it feels really nice.
I mean, I wouldn't mind going to bed with this,
if my hands were cold.
- Right. - You know?
- What I do is, I actually, this is gonna sound
a little upsetting, but I just stick my hands
down my pants and put it right on the side of my thigh.
- Oh good - And I put the other hand
underneath my, oh good,
(laughing)
I put the hand underneath my face.
And I've done this for years cause my hands get so cold.
- We don't care what you do.
We'll just go on.
- So just to prove this that this actually is very helpful,
I saw a couple studies, warming the hands and feet
by one degree Fahrenheit, that's all they did,
they used a suit to do this.
- So they could measure - Yep, they could measure
how much they warmed, and people feel asleep
18 to 20% faster, in two different studies they warmed it,
but the other thing is, if you didn't warm your hands,
58% would wake up the last half of the night.
But if they do warm their hands, only 4% did.
- Wow - That's a big change.
- So they kept their hands warm all night.
- Right, they kept their hands warm all night
and they were a lot less likely to wake up.
- Which is probably, for me, the most disturbing.
Waking up at that two or three in the morning,
and then you can't get back to sleep.
It just happened the other night.
- And it's not good quality sleep then.
And you are in a deficit all day long.
And I'm readying an entire book on this.
Believe it or not,
I'm reading an entire book. - Wow
- And it's amazing how important sleep is.
I mean it just, they're even finding
it can affect dementia and it just goes on and on.
Your concentration, your ability to learn.
- Did you read the introduction?
- Why? Yeah.
- Well I don't know, just wondering.
You said the entire book.
- Oh no, I'm reading the entire book,
not there yet, but so.
All right anyway, so put that tip to work
and see if it works for you and make some comments below.
- There you go, good luck and sleep well.