♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, we're gonna talk about
how to fall asleep in minutes.
Wow.
I do actually fall asleep in minutes,
so I guess it's not a wow to me.
- Right, but there are those nights
that I know I have some problems,
so there's some nice tips that get you through that
and get back in that sleep mode.
- Yeah, by the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos how to stay healthy, pain-free.
We upload every day.
Also, right in accordance with this video,
you wanna join us on our social media channels
or our website because we're giving away a mattress!
- Oh, the drama, Bob.
It is a nice quality mattress.
We know, we both sleep on these,
and we absolutely love them.
- Why don't you say what you said?
You said it changed your life in bed.
- It has, literally.
This, it's wonderful.
My back is much, much more comfortable
as a result of sleeping on this.
- Well, I always say the big difference for me was
we have a cabin and we have an older mattress there,
not an old mattress, but just a regular mattress there.
When I come back from the cabin weekend and go, it's like,
even my wife said, "Wow, this is quite a difference."
That's where you notice it, so.
So, you can go--
- How do they win it, Bob?
- They go to bobandbrad.com and go to the giveaway section
or you can also, we have it pinned to the top on the page
on Facebook, Bob and Brad.
You'll catch it one some of our other ones, too,
but it's a little more harder to find.
- Yes, okay.
So how do we fall asleep? - All right, Brad.
- Well, one thing, I've got five things here.
- Oh, we should, Brad, I'm sorry to interrupt.
We should mention this is the SleepOvation mattress.
It's just a little sample.
It's not a full mattress here 'cause this is.
- Yeah, it could be good for like
a Saint Bernard dog
or something like that. - Yeah, right.
But as you can see, it's got 700,
if you've got the full mattress,
it's actually got 700 individual mattresses
on a coil spring.
Very comfortable, very good for pressure relief.
- Right.
There's a fitted cover for this.
It doesn't come like this.
- Right, right, it doesn't look like this.
- Okay, so--
- Now we're ready, I think, to go.
- All right so, sleeping.
I didn't realize how many people had problems
sleeping at night until we got to doing
these videos, and then, we put out some videos on it
and all the comments and the view numbers
is just really dramatic, so there's a lot of people.
- It's a big issue and you don't get your sleep,
everything else doesn't go well.
- So number one, if you're having problems sleeping,
as physical therapists, you'd think we probably
have this as one of our first things
is make sure you get adequate exercise.
- Yes.
- If the body is fatigued,
it really helps the mind go along with it.
- They do recommend, however,
not to exercise right before bed.
- Sure, right.
- There might be a little more,
too much adrenaline going on in there and stuff.
- Yeah, you feel quite awake after exercise,
so you're gonna do it maybe after work
or even in the morning when you get up,
so that fatigue lasts throughout the day.
But if you're a sedentary person,
you should at least get 20 minutes of exercise.
Just go out for a brisk walk for 20 minutes.
That's gonna be about a mile, a mile and a half.
- If you're very non-fit, go out for two minutes
the first day. - Sure.
Work yourself up.
- Yeah, work yourself up.
- You may have a treadmill or something at home,
or even one of our videos on a 10-minute exercise.
We have a number of-- - Sure.
- Google Bob and Brad 10-minute exercise
and there'll be a number of options.
If you are already fit and you exercise regularly,
well, you might have to step it up.
- Beef it up a little bit.
- Right and put one of your more aggressive exercise.
I know that really works well for me
if I go out and do a bicycle ride
and I'll really push it hard
and I'll go the miles that works well for me.
It's about an hour.
That night, I'm ready to hit the sack and I sleep.
- You don't fall asleep on the bike at all?
- No, not yet.
- All right.
Good to hear. - Okay.
The next one and this is probably real common,
if you're stressed out for one reason or another,
something that's on your mind,
and this'll happen to me where I'll wake up
at two or three in the morning,
maybe I have to use the restroom,
and I come back and I start thinking about
some problems I'm having during the day
or some big. - It's not me, is it?
- Yeah. (laughs)
You know there's something I need to get done
and I'm trying to think how to get through it.
For some reason, it may not even be
a real big deal in my life. - No, it isn't, no.
- But I'll sit there thinking about it
and it just keeps ruminating,
going around and around. - Right.
You just keep going in the circle.
That's exactly what I did the other night
and I wish I would have thought about this one,
but I think I would like to have tried this answer.
- Get out of bed and go to a table
with a piece of paper and a pen or a pencil
and just write down your thoughts on paper.
Sometimes that's enough, to write it down.
You see it there and it helps relax the mind.
You can leave the paper there,
leave the problems on the paper, go to bed.
- I like the second part of that, Brad,
where you actually said write down the problem
and three steps to solve it.
- Right, yup.
- I know, in the past, sometimes what has helped me
is when I come up to a solution
and say, in my brain, even, just thinking this,
thinking, okay, this is what I'm gonna try,
so I don't have to keep thinking about this right now
'cause I know what I'm gonna try tomorrow.
But I think it would help even better or more
to actually write it down.
- Right, 'cause then you know.
You get up in the morning and there's your list.
- Yeah, I got the list.
- Your mind's at rest, you've solved.
- It's plan of attack. - It's been solved.
- Yeah, the attack has been solved.
- Just last week ago, I had unusual situation.
A good friend of mine passed away
and it's just bothering me and so, what I did
before I went to bed, I wrote down a whole,
it wasn't a paragraph, it was basically kinda like.
- A memorial?
- Yeah.
When you go out and. - Yeah, think about it
what you're gonna say. - Speak in front
of a group of people.
What's that called?
- A funeral?
- No, when you go up in front of the group and you speak.
- I don't know where he's headed here, yeah.
- Well, anyways, I wrote it down and I sent it
to my friends who knew them and to his wife.
- Sure.
- Everyone loved it, I could go to bed,
and I felt at rest.
- Sure, you put it to rest.
- Right.
So that's a nice thing.
Then number three, something as simple as white noise.
Oftentimes, people have a fan in their room,
then you turn the fan on and just that noise,
and that gets some air movement.
Sometimes, that can be helpful.
- Yeah, we're definitely fans of that.
- Right. - Fans of that, get it?
- (laughs) Now, I know that sometimes,
I'll forget to turn our fan on.
I'll wake up in the middle of the night and it's like,
it's quiet, something's wrong.
- Yeah, right.
- I gotta go turn it on.
Then, also, room temperature, number four.
If it's too warm, that's typically--
- This is a biggie. - Yep.
Right now, it's summertime.
I'll have to go up
and turn the air conditioner down sometimes.
It's like, oh my goodness,
you can feel the humidity and the warmth.
You've gotta control the room temperature.
- That was definitely a factor
the other night when I couldn't sleep.
It was a little warm out and I got up.
I turned our overhead fan on and that definitely helped.
- Eulogy!
That's what I was
trying to think of. - Eulogy, okay, there we go.
- I had it, it was on
the tip of my tongue. - I wasn't sure
where you were going.
- I reverted back to number two.
Now, number five, the last one.
This worked well for me.
When my daughter moved away from home for college,
it was quiet in the house.
Psychologically, it was weird.
I would get up and I couldn't get back to sleep.
And I'd go in my recliner,
get out a book and I'd start reading.
And then, 10 pages, I'd be out.
- Sure.
I'm on that-- - But it has
to be a mellow book.
you're not gonna be reading
something about drama.
- Probably a mindless book, a little bit, right?
- (laughs) Yeah. - I mean,
to some extent, right? - Yeah, right.
Or something that you know is gonna
mellow you out a little bit.
- Right, a mellow book, okay.
- I'm feeling mellow now, Bob.
- All right.
- Okay, I've fallen asleep.
- Again, remember to sign up for the contest
'cause this bed's gonna help you sleep, too.
Believe me, especially if you're having pain issues.
- No doubt about it.
All right, very good, Bob.
- Thanks for watching.
(calm electronic music)