♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- [Woman In Background] And I don't what we.
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous
physical therapists on internet.
- In our opinion, of course, Bob.
- People are dropping things over there.
- Well it's getting a little wild around here.
- How to fall asleep faster.
That's a simple title and it's gonna be simple instructions
on how to find that glorious sleep.
Right, there's a number of videos out there on this
and I've decided to narrow it down to seven simple steps.
- Favorite number seven.
- Right?
- If you go with seven. - I'm not surprised.
- You can't go wrong.
It's a complete number, Bob.
- Yeah I know you always say that.
- Never forget that.
- Yeah all right, if you are new to our channel
please take a second to subscribe to us.
We provide videos, how stay a healthy, fit, pain free.
And we upload every day.
Also, you're gonna wanna over there to Facebook
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We're doing a giveaway again, Brad.
- Yes.
- It's probably going on even right now.
If it's not now it'll be within a few days.
- Keep an eye on our channel.
- Well, look down in the description.
Maybe below the YouTube channel here.
- I don't see anything.
- Down there somewhere,
we're gonna give it away five TENS units.
And ten's units, if you have chronic pain,
they are very good.
They can eliminate the need for pain pills
- And you can get away from those narcotics and pain pills.
- Right. - That's a great device.
They've really improved upon these since.
So we're giving away five,
and you're gonna want to take advantage of that.
So anything else Brad or we're gonna?
- Well I'm think about to sleep
is what I'm thinking about Bob.
And you know, so there's a lot of people
who have difficulty, you know including myself.
Sometimes I have difficulty getting sleep.
Not usually, but if I got things on my mind as oftentimes.
- Oh yeah.
- You know, I start to toss and turn and you know?
- Yeah. Three o'clock in the morning,
four o'clock you might as well just stay up
and go to work, you know?
- Right. - And then you're tired.
It's no good Bob. - Keep a deficit.
- Right. - Right.
So these simple steps or seven of 'em.
There's actually only two that are gonna take
some a little bit of time and effort.
The other ones are just how you set up your household
and maybe do your normal things throughout the day.
- Yeah a little pre-planning can help things go a long way.
- Right, so the first one that takes a little effort is
you know, if you're not doing this already,
is get some form of exercise.
Typically on a daily basis, you don't have to join a gym
or buy weight sets or anything like that.
You know, just to get out and go for a walk,
brisk walk for 20 minutes.
If you want to do exercises or you want a bicycle,
that's great.
You know, a lot of times aerobic exercise is
gonna help get those muscles to fatigue and relax.
You get some of those natural endorphins going
to get you to sleep better.
- But generally you don't wanna do it
right before bed right?
- No, not before bed.
- A couple hours before bed. - Right?
- Yeah you want to get it in there
but it's just gonna help you.
Well, obviously it's got all the other benefits too
but it's just gonna help your sleep pattern.
- For sure. - So.
- The next thing is, this is a big one coming up now.
- Yeah. We're discussing that.
Is avoid blue light.
Particularly before you go to bed.
Now, if you have a computer screen
- Or your phone.
- Blue light, your yeah cell phone blue light,
and LED light.
So actually the LED lights that you buy now
for your house, they have blue light components.
- That's a real bummer.
- Yeah.
- Because I mean, it's gonna actually have that component
that help makes you wanna stay awake.
- Right.
- And you can put a setting on your phone
and on your computer that takes away the blue light.
- Right.
But you can get the LED lights that have the,
they look like the old lights.
the incandescent lights. Oh, do they?
- Yeah. So you, you know,
keep that in mind when you buy the LED lights
cause they are so much more efficient.
They're nice lights.
The next thing is room temperature.
So that doesn't take any effort there.
You just have to arrange your schedule.
Room temperature recommended 60 to 67 degrees Fahrenheit.
So not too warm.
- No. You really want to keep it on the cool side.
And I, you know, I found this many times,
like especially if I sleep in a hotel room
or something like that.
If the temperature was too high,
we didn't set it down.
- Yeah.
- You know, I'm I'm tossing and turning.
- Open the window.
- Yeah, well not always open the window.
- Right could go the other way around.
- Yeah, so.
- And then what goes along with this is a dark room.
- Sure.
- Last year we took a trip up to Alaska
is light 20 hours of the day when we were there
in the summertime, you know?
- You didn't sleep it all.
- Well, they got some really good shades.
- Oh they do okay.
I'm well aware of that.
- You can get your room dark, you know
if you have the proper shading and whatnot.
So again, doesn't take any real effort.
You just. - No.
- Get the set up right. - Just plan ahead.
And make sure that your room is gonna be on the dark side.
- Right. - So.
- And before you go to bed,
take a warm shower to warm your body temperature up.
And then when you go into the cool room, that change.
Yeah, it's a contrast.
- Right.
That contrast. - You'll cool down faster.
- It works well.
And it makes the body go into that relaxation,
and that, you know, kind of the hibernation mode.
- Sure.
- And get you ready to go to sleep.
And now this next one
I really like it's the breathing technique.
The "4-7-8 breathing".
I personally don't do the numbers like they do,
but I think is a really good way to start.
And what you do is you're gonna relax,
lay down in your bed.
Bob should I do it right here on this bed?
- Yeah, why don't you?
- Yeah, yeah, yeah.
- Here let me open this.
- Allow me.
Having a good bed's a really good start.
- [Bob] Yeah we'll talk about the bed at the end.
- Right, so, you know
make sure you get comfortable, like laying down.
You're probably not gonna do this seated up
you know in the seat, although you could,
but you know you're doing it to fall asleep.
You sleep in bed. - Right be prepared.
- So the first thing is exhale everything out of your lungs.
And then you're going to inhale for four seconds.
You're take your tongue put it right behind here.
- Right behind the top of the teeth.
Right? Right behind the front teeth.
So. - Like that.
And then mouth is open, jaw is relaxed.
Everything's relaxed.
Get the air out and then you're gonna inhale
for count of four, four seconds.
I can't do it.
Can you talk for me?
- No, you go ahead and talk.
Just people will pretend your tongue is there.
Okay, so for four seconds,
and then you're gonna hold it for seven,
and that's the point where you really
need to be relaxed in order to hold this.
And then you're going to exhale
- For eight seconds. - For eight seconds.
- Yeah.
- I do speed it up.
Cause eight seconds for me is until I get relaxed anyway.
So you know, work with your body on this.
If you're unable to go that slow,
but you'll get that way.
And that's the thing you have to concentrate
on your breathing.
And when you breathe deep like that
your muscles inherently relax.
Which allows your mind to relax.
- And if you wanna throw another component into it
when you breathe in you're actually
your diaphragm's supposed to go out.
- Sure, yeah.
- If you wanna throw one more component into that.
So a lot of people think you breathe in and you're.
(deep breathing)
Yeah like this is all sucking in.
- Right.
When actually when you breathe in, this should go out.
- Right.
- Exactly like Brad just showed there.
- So it's diaphragmatic breathing.
- Right.
- When that diaphragm relaxes
everything else will follow along with it.
So this breathing component, it will take some practice.
I think for most people.
This doesn't come in one night.
- But that's the idea again Brad and I talked about,
it makes you focus on the breathing
and not on your problems.
- Sure, right.
And it can also, you know
even the fact that you have to keep the tongue
behind your your teeth there, your front teeth,
that makes you focus on that too.
- Right?
- So all these things make you focus on this.
Meanwhile, you're relaxing all the parts of your body,
and you make it easier for you to go to sleep, so.
- And then finally you put this with the breathing
or afterwards just visualization of something calm,
relaxing, something that works for you.
For me, I'm at a lake.
Sun is setting, perfectly calm water,
and you can hear the tree frogs in the background,
and some water.
Now, Bob, you?
- For me, it's golf. - Golfing, yeah.
- I'm playing different holes.
For our office manager,
she thinks of her cats.
- Oh really?
And cats are kind of a calm thing really?
- Sure.
- Unless they're screaming at you.
- If I was thinking about golfing,
I would be thinking about throwing that club into the pond.
If I-.
- Yeah, that probably is not gonna work.
- Hit a really bad ball.
- It's not gonna work.
but we're gonna mention the bed too real quickly.
I know this is gonna sound a little bit like a commercial
because it is.
A lot of people ask us what mattress we like.
And we do like the sleep ovation mattress
and you just get up - Sure.
I just wanna show you why we like it.
- I like it cause it's really comfortable.
- Well, that's the good thing.
Brad and I both have these
and it's got 700 individual mattresses here
and what this does it really conforms to the body.
I mean, it really fills in the gaps of the body.
I mean, I always thought I wanted a really firm mattress.
- [Brad] Right.
- [Bob] Cause I wanted it to keep me in good posture.
Well, this does keep me in good posture
but then it also fills in all the spots.
It's like it's giving me a hug Brad.
- Right, it gets custom to every body shape
and form that will go on there.
We can't say enough about 'em.
We really like when we wouldn't say it if it wasn't true.
- Yeah, and right now, if you're watching this video,
I think it's between like September 1st and September 14th
there's $400 off if you use the code.
- Sure.
- We'll make sure we put that code.
- They have a premium mattress
but they're very competitive.
It's a quality mattress and yeah, it's too bad.
Our memories couldn't work as good as these mattress.
- That's right.
- What dates are we?
- No, I think I got it.
I think I got it right so.
- You do?
- Yeah. - Okay.
Very good. - All right.
Thanks everybody for watching.
- And sleep well.
- Sleep well.