- Hey Bob. Bob, wake up.
Wake up, Bob, it's time to get going,
We got a video, let's go.
Bob. Bob. Bob's have been sleeping like this all night long.
It's just been wonderful.
And we're gonna show you how you can get the same results,
sleep all night long, sleep like a baby,
and we'll get going.
(bright upbeat music)
Bob's awake, he's ready to go.
- Ready to roll.
- Yep.
- So we got seven sleeping tips,
they're confirmed by scientific research,
on how you can get to sleep faster and better.
So number one.
Some of these are new,
some of these are actually new ones I didn't know of before.
- Yep.
Is routine and consistency.
In other words, go to bed at the same time every night.
- [Bob] Even on weekends.
- [Brad] Even on weekends, that's right.
It's the same thing as when you have young children,
you do the same thing. - Right.
And they go to bed at seven o'clock every night.
- I do this for bed.
- You do?
- I do.
- Seven o'clock?
- (laughing) Yeah, right.
- Just go to number two.
Take a warm, or even a hot bath, prior to going to bed.
If you don't wanna do that,
just do a hot bath to your feet alone.
And the whole idea is after you get out of the
hot bath or the foot bath, things cools down-
- Right.
In that warm atmosphere.
- Your body's ready to sleep.
- Yep.
- And when your body cools down at a nice rate,
that's a sleeping atmosphere.
Number three is a five-minute worry journal.
In other words, you don't have to take five minutes,
get a piece of paper out, write down
the things that you need to get done tomorrow,
so you have 'em down and you do not have to think about it.
- This totally works, Brad.
- Yeah. It frees the mind up.
- Right.
Your little worries, and you know you're gonna
get things done the next day.
Only takes a little bit, and it's gonna work,
it's gonna be productive-
- Right. - To have the next day.
Life is good.
- Absolutely.
- This is a big rule.
The bed is only
for sleeping and intimacy.
- [Bob] No TV, no phones,
no tablets at all.
- That's right. And it's a strict one.
So just draw the line, and you're done. It's gonna help.
Now, no lights at all,
complete darkness in the room.
And this is interesting, it talks about the light,
your eyes obviously sensing light,
but your skin can sense that light as well,
and that causes a reaction to make sleep not so easy.
- Sure.
- So, and you wanna talk
about the color of the light, Bob?
- The color should be red.
- Red.
- Right.
- So your clock, the digits,
if you got a digital clock, which everyone does-
- Or the night-light.
- Or the night-light, make it a red one.
So get a pair of blue-light filtered glasses,
wear 'em one hour before you go to bed,
and that can help eliminate that blue light effects.
So on the other end of the spectrum,
we've got blue light, opposite of red light.
Blue light makes you wanna stay awake longer,
we're not gonna get into the reasons for it,
but they understand it well.
Blue light does include cell phone-
- TVs.
- TV, all these electronic components.
- Yep, LED.
- That's exactly right,
so very much stay away from that, and then use-
- Your phone.
- Yeah, use the glasses, even if you're not using that,
one hour before you go to bed.
- Right.
- Room temperature. Really critical.
- So important.
- Yeah, that's right.
They say 60 to 67 degrees,
so somewhere in their area.
- Very cool.
- Which you're fine with,
If you're at 72 degrees, you're not gonna sleep as well.
- I sleep so much better when I'm cooler.
- And then, did you leave the covers off?
- No. (laughs)
- And last but not least, white noise.
So if you're not familiar with that,
it's just, like a fan, people primarily use fans,
you can also buy white noise machines.
- Machines, right.
- And you can pick what kind of noise-
- Or apps on your phone.
- Yep, apps on your phone.
And it's just background noise,
very calm and soothing, works very well.
I use a fan. What do you use?
- A fan. - A fan. Okay.
(white noise)
Very good.
- A fan of a fan.
- All right, if you address all seven of these,
and if there is any of them that you haven't used,
I have a feeling it's gonna help more.
And maybe there's four or five that you've avoided,
just because you weren't aware of it.
- Yeah, it makes a big difference, right.
- Yep.
You can't go wrong with more sleep,
and more, better quality sleep.
- Right.
- So, I don't know. You wanna go to sleep?
- Yep. Get outta here.
- Not with you. (laughing) Oh, God.
(bright upbeat music)