♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Hi folks. I'm Bob Scrupp, physical therapist.
- Brad Heineck, physical therapist.
- And 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 two minutes,
according to the US Military.
Now I've seen this also just according to the US Navy
but I found information from the Army and the Navy
of techniques they use. - Sure.
Well, it's a pretty critical
thing to have in the military.
- Very critical. It's the difference between life and death.
I mean, if you don't get your rest
and you go into a battle, you know,
and you're making bad decisions
'cause you're tired, you know,
it's not like us if we make a bad decision.
You know, somebody may not get better.
- Right. - But with them,
it could be very serious. So we're gonna go ahead
and give you some of the hints that they recommend.
But before we do that, if you are new to our channel,
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- Right, we really like them.
- All right, So let's talk about this, Brad.
Let's talk about first, some of what the Army does.
They found out a lot. 30% of sleep problems
are due to light and noise. And this is,
I've found myself, like when I go on vacation,
I'm at a hotel. I always wear earplugs
because if any noise starts, you know, weird noise comes up.
I'm like, "Oh God, I'm not gonna be able to sleep
'cause there's noise." But they actually found out
that sleep masks worked better.
- You mean - so, the eye covers.
- Yep. So they're blocking out the light.
They just found out that
people sleep better when they block out the light.
So you may want to give that a try. It's an easy fix.
- Yep. Right. - So then of course,
with the military, and I've seen this
recommended many times if you have trouble sleeping,
you gotta get up at the same time every morning.
- Yeah. A pattern.
- You gotta get in a pattern. Even on the weekends,
you gotta try to get, you know, within,
and I try to stay within a half hour of that.
I'll sleep in a little bit on the weekends.
- Right. Sometimes I wanna sleep in
and I get up anyway, because I'm -
- I'm on the routine and that's how it is too.
My friends come over and stay with us
and we stay up till two o'clock in the morning.
There I am getting up at six again, you know?
- What are you gonna do?
- Yeah, it's a curse. (Brad chuckles)
All right. So the other thing is,
they obviously are big believers in exercise.
They try to even get some exercise before breakfast,
but, you know, the idea is, you exercise throughout the day
you're gonna be wore out. You're gonna be ready to sleep.
- Sure. Right. - So that's gonna
help matters too. They talk about a cold shower before bed.
I'm sorry, I'm just not gonna do that one.
I mean, maybe some of you guys out there
are tough and want to try that,
but it really does help apparently.
- Right. Yeah. I have not done it.
I'm sure they've got some supporting evidence for it.
- The other tip is, again, by the Army,
is don't go to bed until you're tired.
I mean, if you're not tired, don't go to bed.
They want you to have kind of
a Pavlovian response to your bed.
Like, when you see your bed, I wanna sleep.
I mean that you're really tired and you wanna sleep.
So wait till you are actually tired before you go to bed.
This one we've mentioned many times, breathing.
You know, a lot of times you can't get to sleep
'cause you're tense. And quite often,
it's because people are doing shallow breathing
and they're not taking the full breath.
So they mentioned the 4, 4, 4 method.
But there's also the 4, 7, 8 method.
- We're talking about four.
- 4, 4, 4. For four seconds, you're gonna breathe in.
Usually we breathe in through the nose
- Through the nostrils, yes.
- Diaphragmatic breathing, we got into
this all in a different video.
- So let your muscles, abdominals relax.
Let that stomach expand. Let that diaphragm do its thing.
- Do its thing, yeah,
and you're gonna breathe in for four seconds.
Then you're gonna hold your breath for four seconds,
and then you're gonna breathe out for four seconds.
And usually we breathe out through the mouth.
- Right. - A lot of times
in a pursed lip unit, and what you call
like you're blowing out a balloon,
or blowing out a kettle.
- Offering some resistance with your lips.
- Yeah. - I personally don't do that.
I just relax and do it, but I know that is -
- Oh, I do it. I do it a lot in my car.
- Oh really? - Yeah, a lot of times
in the mornings, if I'm feeling a little bit of stress,
you know, after talking with my spouse,
not that she gave me some,
- Well, I hope not. - Okay, you can do 4, 4, 4,
but you can also do 4, 7, 8.
That's another, just the same thing.
You hold, you bring it in for four seconds.
You hold your breath for seven seconds,
and then you breathe out for eight seconds.
- Right. Right.
- And they sit with all these. You know, you can work up
to like three cycles and then eventually
work up to even eight cycles of this.
- You should be asleep by then.
- Yeah. Hopefully you hopefully are.
The other thing is they had this -
Again, this is the Army. They had you
ask yourself some mundane questions.
Like, what did I have for lunch today?
Or what did I talk about at the Christmas party?
And this idea is that you're thinking about that,
and you're not thinking about going to sleep,
and then all of a sudden you fall asleep.
You don't believe that one, do you, Brad?
- I'm sure they have researched it well.
- Yeah. All right then, let's go to the Navy.
Brad, let's go to the Navy.
One of the things with the Navy -
why don't we show it with the Navy?
You lay down, and I've seen this mentioned before too.
Basically, you're gonna try to relax the whole body.
You're gonna start from the head to the toe.
You're gonna start off trying to think
of the forehead, trying to make it smooth.
You're gonna even relax the eyeballs,
and a lot of times, if you have trouble
relaxing the muscles, you tighten them up first.
So like, let's say Brad, you're gonna do your jaws.
Can you tighten? Yep.
He tightens up his jaws and then he relaxes them.
Okay. Then you can move down to the arms.
You can tighten up the arms and then relax them.
Yep. You can tighten up the forearms and then relax them.
Yeah. Squeeze the fists, and then relax them.
All the while, you're doing your breathing,
you can tighten up the thighs and relax,
tighten up the calves and relax.
You work your way all the way down
until you find no tension in any of the muscles.
And that's what the Navy works at.
- There's some good audio. - Yeah.
- Dennis Waitley used to have one of these. And I used to -
- I remember Dennis Waitley. I used to listen to him too.
- It worked very well. And he would do the same thing,
and start at the head, work your way down.
And it would be complete relaxation.
- Yeah. There's a good voice for it, probably,
you know, very melodic voice,
which would probably work with that.
And then they tell you, again, this is the Navy.
Imagine yourself, you're in a canoe
and you're on a serene lake with a blue sky.
Doesn't that make you relax, Brad?
- I love just a nice lake.
Calm, you can see the reflection outta the water.
The stars come out at night.
- The other one was, before he rambles on too much.
The other one is, they said, picture yourself
cozy and warm in a black velvet hammock
in a pitch black room. So you can't really
picture anything 'cause everything's black, so.
I'm just passing this on, you know.
For me, what works, you know what works for me, Brad?
I picture myself golfing.
It's just, I'm relaxed. I'm out on the course.
I'm just, you know, I'm not throwing my clubs
like I used to do. - Yeah, 'cause, if
it was me golfing, I'd see myself
throwing my club around the tree.
- All right, then once you're in your canoe
or once you're in your hammock,
you're supposed to say,
don't think, don't think, don't think
for 10 seconds.
- Those words? - Those words, yeah.
- Don't think. So you're trying
to eliminate all the worries and things
that clutter up and create tension.
- So that's the techniques by -
We did the Army, and that was the Navy.
And hopefully, by then, you're sleeping,
so you can get a good night's rest
and you'll be ready for the next day.
- You know, I can relate to that, Bob,
'cause my brother was in the Army.
He was a ranger, you know? And they're pretty -
- He was? I didn't know that.
- Back in the seventies when he went to ranger school,
he went two days with intense training, zero sleep.
- Wow.
- And that's what they wanted to push him, you know?
- Sure. Right, exactly.
- But you know, you can see when
he talks about some of the things they trained for
how do you sleep right out in the woods?
- You're cold, rainy. - Right. Cold, rainy.
- And you've got some serious work to do.
- Yeah. Yeah.
- But you still need some sleep, so,
you know, it's very clear why.
- I watched the documentary on the rangers.
They are nuts. They are crazy.
Same with the, what is the one on sea?
- Seals? - Seals. Yeah.
I mean they're nuts. They're wacky.
- Now, my brother had four years of that,
and he's a registered nurse now.
- Oh, is he really? - Right.
Because in the training, they learned
how to repair your body when you get hurt out there.
He was interested in that and he kind of,
it's interesting how people's lives changed
throughout their years.
- Well, I'll just tell you real quickly,
I had a friend of mine that was in the Navy,
and he was like this like, super athlete that was on board
and he's like, "I'm gonna try out for the Seals."
So he goes, tries out for the Seals, comes back
like three days later. He goes, "They're nuts."
(both chuckle)
And he goes - he was a great athlete,
but there's more than that.
- It's all a lot of intelligence your life.
- Yeah. All right, thanks everybody for watching.