♪ 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.
- Here we are the most famous physical therapists
on the internet.
- And our opinion of course, Bob.
- Today we're gonna talk about 14 sleep mistakes
you didn't know you made.
- 14!
- Yeah, I like that number Brad,
it's double your seven.
I feel like I'm twice as good as you.
- Wow, well then you are really flying high Bob.
- By the way if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain free,
and we upload everyday.
Also, Mike, George, you're going to wanna join us
on our website this week, bobandbrad.com,
'cause yes siree Bob,
we're giving away a SleepOvation mattress.
- Oh really?
- Yeah.
- These are nice mattresses.
- I think we're giving away a couple pillows too.
I'll show you that in just a minute.
You can also find the contest on Facebook.
It'll be pinned to the top of the page,
and if you want a short version of us,
Bob and Brad, go to Twitter, Instagram, or TikTok.
We have a 60 second version of our program.
This is the SleepOvation pillow.
It's a cross section of it, so we cut through it.
And you can actually see it's got
the individual springs in there.
But the darnest thing, you can't feel those at all.
It just gives really good support,
and it's got the air channels here, so it's a cooler pillow.
Similar to their mattress, it's got springs,
and it's got channels, and it's just really a cool deal.
We love our mattresses, right?
- I do, I could hardly get out of mine this morning.
I was very very happy in it.
- All right well Brad,
apparently doesn't have any
of these sleep mistakes going on.
So let's start off number one, you're not sleeping enough.
That's a common mistake.
People think they can get by on you know,
eight hours or less.
The fact is most people need eight
to eight and a half hours.
And a lot of people, I know people that say
"I can get by on five or six."
It's really rare to find someone,
like they say one out of a thousand people,
that can get by on five to six hours
without damaging their brain, their cardiovascular system.
It's gonna cause you to gain weight.
I mean all these things.
So, there's a lot of side effects
with not getting enough sleep.
- Exactly right, Bob.
- So, number two, you don't stick to a sleep schedule.
From what I have read, this is the most effective way,
if you're having problems with sleep,
is to solve that problem, is to stick to a sleep schedule.
So that means even on the weekends, Brad.
- Oh, you know, you wanna stay up and watch a late movie.
- Yeah.
- Well that's another thing.
- Nope, you should try to stick to a schedule.
- Yep, I usually go 9:30, 10 o'clock,
but Saturday night, I'm guilty.
I might stay up till 11.
- Oh boy, you're a partier, aren't ya?
(Bob claps)
All right, I tend to try to stay with a variation
to a half hour, hour.
Number three, you exercise too late.
Like two to three hours before bedtime,
you should not exercise.
It can get your system riled up.
I remember I used to play basketball late,
on a basketball league,
and we'd have late games like at 9 o'clock,
and I'd get home and I wouldn't be able to sleep for hours.
My adrenaline was flowing, and you know.
- Right, it takes a while for everything
to settle down from that.
- Wrap down again.
Number four, you know this is very obvious to people,
but I don't think they realize how long
it stays in your system,
talking about caffeine and nicotine.
You really shouldn't have any of these
eight hours before bed.
- Eight hours?
- Mm-hmm.
That means like late afternoon--
- So you still could have a cup of coffee at lunch
if you go to bed by nine o'clock or whatever.
- Right, right, but this was a big surprise to me.
As you age, and get older, it affects you more obviously
as everything seems to.
- The aging process is no fun.
- No it isn't.
But I remember the first time this happened to me Brad.
I'm like, every time I'd go home and visit my parents,
I couldn't fall asleep.
I was like, just because it's a,
you know, with my old bedroom.
Why couldn't I sleep in there?
- Well who knows what you were doing when you were a kid.
Bad memories.
(Bob laughs)
- Well what happened Brad, is when I'd go home,
we play cards at night, and I would be drinking beer,
but I also drink some pop later at night,
and it had caffeine.
- So alcohol and caffeine, no way you couldn't sleep.
- And it never bothered me when I was younger.
I was like, I could drink it right till I went to bed so.
And that brings it to number five,
yeah, well you want to avoid alcoholic drinks
right before bed too.
So I do like to have one drink at night now Brad,
and that doesn't seem to affect me.
- How big?
- Well just a--
- Big silo or big--
- No, no, a silo?
(Brad laughs)
- Go on.
- People don't even know what that is.
- I'm digressing, let's go on.
- Okay, and it's true it can actually affect your breathing
even if you drink too much.
My brother, he always says that the only times he snores,
is when he drinks a lot, and so, all right.
- Well there's a lot of people out there
that don't drink Bob, you know.
- Really?
Number six, avoid large meals and excessive fluids
right before you go to bed.
The fluids of course is gonna cause you to have to get up,
and go to the bathroom a lot.
How many times you get up at night Brad, right now?
- Usually just once.
- Yeah, me, it's just once too.
So, and I do drink water before I go to bed too.
- Yeah, well that's good, it, yeah, we'll go on.
- But you can get some indigestion if you eat too close
to bed time, so you want to make sure you watch that too.
Number seven, you got to check with your doctor
'cause there's a lot of medications
that can delay or disrupt your sleep.
Some of the prescribed heart medicines, blood pressure,
asthma, you know, even the over counter colds, coughs,
and allergy medicines can affect it.
- Yeah, so get on your schedule with your meds,
and stick to it, don't forget.
- Yeah, in other words, a lot of meds, you maybe don't have
to take or you can take earlier in the day,
so check with your doctor.
- I think they have apps on your phone
that can remind you too.
- Sure, number eight, don't take a nap after three o'clock.
'Cause you hear that a lot of times we see this
in the nursing homes we work a lot.
People sleep all day long, and then they can't figure out
why they can't sleep at night.
They fall asleep in their chairs.
- People can get their nights and days flipped around.
- Sun downers, right, isn't that what you call them?
- Yeah, you could call it that,
but that's another extreme case so.
- Number nine, make sure you have some time for relaxation
before you go to bed.
Don't schedule things right till you go to sleep.
Now I've done this Brad,
where I knew I was going to be busy the next day,
and I was working on something
almost right till I went to bed.
And you're all, brr, fired up,
and you know, you want to have some down time.
You know, do something that's relaxing, reading,
or if you're watching TV, whatever it involves.
- Right, my wife gives me a massage.
- She does not.
- Well, she did when we were dating.
- Oh, I was going to say. (Brad laughs) She doesn't now.
That would be a real finding.
- Let's go on.
- Number 10, take a hot bath before bed.
Because what happens is once you get out of the bath,
it cools down your core temperature,
and your core temperature needs to decrease
by two to three degrees fahrenheit
in order to sleep well.
That's why they tell you to keep your temperature
in your rooms, which is number 11 by the way,
keep your bedroom temperature around 65 degrees.
There's some variation there depending on--
- Individual.
- Individuals and who you study,
the numbers they put forth there.
Want to keep your bedroom dark and cool
as we mentioned, gadget free.
I found this one to be interesting Brad, you know,
for years, we always had the hallway light on
'cause the kids were up, they could get up.
And so lately, we been turning it off,
and I do sleep better, I mean it's dark.
- We got that same scenario right now.
The hallway, the night light is on,
and I'm telling my wife, we got to turn it off,
it's hampering my sleep
after I get up and use the bathroom.
But, we got a little schitzer that's blind kinda, one eye.
She's afraid the dog is gonna fall down the steps
without the night light.
- That's possible.
- So my sleep is being sacrificed for my dog.
- Oh wow, my niece by the way--
- It's all right though, I'm willing to put up with it.
- All right, what a man.
By the way my niece one day,
she was staying with my mom and dad,
and she fell down the steps in the middle of the night.
- Huh?
- Yeah, she was sleep walking,
and she wasn't used to having stairs 'cause you know--
- Does she have a night light?
- My mom did have a night light on,
but I think she was sleep walking,
and she fell right, and these are steep steps.
So anyway. - Is she okay?
- She's fine, she's older now.
- She shoulda had the Booyah Stik.
- She didn't have the Booyah Stik.
All right number 12, you want to actually expose yourself
to some sunlight during the day.
That helps set your circadian rhythm,
so like, if you can get 30 minutes of sunlight,
that's tough in Minnesota sometimes, and Wisconsin.
- Just think about the people in up North,
you know, Alaska.
- Up north, yeah.
All right number 13, don't lie in bed awake.
After 20 minutes, get up and do something relaxing, reading.
Brad and I always recommend that try some deep breathing,
like the four-seven-eight breathing method.
That's what I do when I can't sleep.
It gives me something to focus on,
and it seems like it does relax me then.
I find I'm doing shallow breathing
because I'm up worried or upset about something, so.
All right number 14,
this ties right in with our giveaway, Brad.
- It does.
- Yeah, if your mattress is uncomfortable,
you're not gonna sleep well, right?
- Yes, yes.
- So I know we're putting a little plugin there,
but it's true, and they found that the mattresses
that are not totally firm, but medium firm are the best
for sleeping, for people who are in pain.
Did you know that?
- Yeah actually, I did because--
- We did videos on it, of course.
(Brad laughs)
- But actually you know, it's so incredible
because that's what mine is,
and before, I had a firmer one,
and then we put a two-inch memory thing on top,
and that was better, but then now I--
- Sleep evasion, you don't need it.
- My back feels so much better, I'm so happy.
- All right, remember Brad and I can fix
just about anything.
- Except for.
- A broken heart, but we're working day and night
now that we have a lot of time.
(Brad laughs)
- Yeah, and then with the sleeping thing.
That might help a little bit.
Get your sleep, eight hours, eight and a half hours.
- Yeah, that always help the cardiac arena, so.
- All right, well, we're done.
- Peace out.