♪ Bob and Brad. ♪
The two most famous
physical therapists on the internet.
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- And we are the most famous physical therapists
on the internet.
- In our own opinion of course Bob.
- So we're gonna talk about today
how to fall asleep fast anywhere.
Plus we are doing a giveaway!
- Oh Bob, what a voice.
Don't scare people away.
But look at this, we've got a mattress.
- We've got a SleepOvation mattress.
It's got air flow channels
so you can keep cool,
which you're going to find out is important.
- Right.
- You know as far as trying to help fall asleep.
And it's got individual mattresses,
which help give you a lot of comfort.
So you get a chance to win one of these babies.
- So how do you get involved with this giveaway?
- So you gotta go to one of our,
go to our website,
bobandbrad.com, and go to giveaway.
Or there's a link down below on YouTube
or you go to Facebook, BobandBrad, there's a link there.
Always just look for one of the giveaway links.
- Right.
So SleepOvation is gonna give one of these Easter, right?
- Right, on Easter we're giving it away.
And plus there's a sale that goes on right now
that starts right now.
You just go down below and you'll get like $450 bucks off
if you use our name.
- Right.
- There's instructions on how to do it down below.
- Right. It's all clear.
- Alright, let's get to the five great hints and tips Brad.
So previous research has shown that
if you write about your worries before you go to bed,
you right them down,
it actually can help you get to sleep quicker.
You know, why is it a lot of people don't get to sleep?
It's because their worried or anxious.
- Yep, your mind is ruminating,
going on and on and thinking about
thing went on during the day,
what you have to get done the next day,
can you get it done?
And it just piles up, it becomes a problem.
- Yep. The question Baylor University had
is what kind of writing should you do?
- Sure.
- So they have 57 adults.
They were between the age of 18 and 30.
And some wrote basically a to do list.
- Sure.
- You know of upcoming tasks.
The others wrote a list of what they had completed that day.
And when they compared it to, and they used psycholog ...
I mean physiological testing apparatus.
- Right, it's like scans and whatnot.
- Yeah, to determine how, you know, when a person slept
and how well they slept.
The person, the people that wrote the to do list,
they fell asleep much faster.
So and they also found out,
the more details the better.
Like if you really got into details about your to do list.
- Right.
- So, very simple, easy to do.
I did it last night as a trial.
- Oh you wrote your list for today?
- Yeah.
- Actually I usually do it in the morning the day of.
But I've done it the night before,
and I gotta admit, I always feel more relaxed.
- Yeah, right.
Because I'm organized, I can see how
I'm gonna get things done throughout the day.
And it makes life more relaxed.
- I ended up still sleeping kinda poor last night
cuz we had a thunderstorm in the middle of our snowstorm.
- Yeah, that was ...
- We had a boom that knocked us out of bed!
- I mean seriously, it was a bad one.
- I know, my wife was up during this.
- Oh she was?
- Yeah, she said, "Didn't you hear it?"
- And I said, "I slept right through it."
- Oh wow.
- I was on a SleepOvation mattress.
- There you go!
- I felt so good in the morning, I slept great.
- I'll take it, you have to listen to me
through this on the second one now.
- Yeah.
- Because it sounds a little wacky to start off with,
and it is but, blowing bubbles.
So Dr. Rachel Marie Salas,
Professor of Neurology at John Hopkins,
she said it actually helps people to calm down
because they're doing a breathing exercise
when you're blowing bubbles, right?
- Sure.
- And apparently the sight of the bubbles
you know helps calm you down too.
Maybe it brings you back to your childhood, I don't know.
But I found this interesting.
The reason I'm bringing it up is because
I've started meditating once in a while.
- Sure.
- I'll do it once in a while.
What I've used, cuz I know with meditating
you're trying to be in here and now,
and not focus on your problems,
you're just trying to focus
on your breathing, basically right?
- Mm-hmm, right.
- So what helps me visually is that I picture bubbles,
and I breath in the bubbles,
and then the bubble creates one big one,
and then I blow out bubbles.
And just that whole picture,
it's just calming and relaxing to me.
- (chuckles)
- And, shut up!
And it works!
So you don't have to have bubbles to do this.
I do it with the 4-7-8 breathing.
- Sure, yep.
- You've done that before where you
breath in for four, hold it for seven,
and then breath out for a count of eight.
- Actually I was just making fun of Bob
because actually there is a ...
I used to take Aikido,
a soft form of martial arts, Japanese form.
And we would do breathing exercises
and actually they would say
visualize the air and the clouds coming in
and you're breathing in energy
and then you're exhaling.
- Oh cool!
- So it's the same thing, a visual.
- It is the same thing, yeah.
You're trying to focus on that
and you're not focused on your problems.
- Right, get your find off your problems and
just let things relax.
- Oh I could see that would work for me too.
- Right, there you go.
- Alright, number three.
Simple one to do, lower your room temperature.
I think a lot of people know this.
Because I could definitely tell like
we stay at a hotel room and if it's a little warmer.
- Yeah, yep.
- So you want it between 60 and 67 degrees fahrenheit.
It is like the ideal temperature.
Easy suggestion to follow with that one.
- And it's gonna be that temperature outside
pretty soon around here in Minnesota
so it's gonna be fun to sleep at night when we ...
- Cuz you can keep the windows open.
- Yeah, that's a major deal.
- That's what's nice.
- Number four.
- Ah believe it or not, you should wear socks to bed,
possibly both on your feet and hands.
So there was a study in Nature,
ah, and the name of the study was
Physiology - Warm Feet and Hands is the Best Physiological
Predictor of Rapid Onset of Sleep.
So basically, keeping those extremities warm
helps you fall asleep.
I have to tuck 'em in and keep 'em warm on me so.
- Sure, yep.
- So maybe I should start wearing gloves.
- You put your fingers between your thighs,
that always works good.
- I've started wearing socks as I get older.
My circulation must be having a little bit of an issue.
But then by, you know I wear socks,
go to bed and go to sleep.
About two, three in the morning, they're too warm
and I gotta pull 'em off.
- Oh do you really?
- Oh yeah.
- Oh interesting.
- Yeah, well not that people care.
- Number five.
And I've seen this mentioned both ways
and I kinda understand both.
Again, you're trying to lower your body temperature
before you go to bed.
So some say, take a warm shower.
You step out of the shower, what do you do?
You cool down right away, you almost over-cool down.
- Right.
- You get that cold effect.
- Yeah.
- Then you wanna get into bed.
- Then you wanna get to the bed.
And the other ah,
Tim Ferriss, some of you know who he is
but he's kind of a self-help guru.
He has hacks for everything.
- Sure.
- He recommended taking an ice bath before you go to bed.
- So go down to the convenience store,
get a bunch of ice cubes, dump it in the fridge,
or the tub.
- To me that's, that's, that's a little drastic,
- Yeah.
- Maybe take an ice pack at the most and put it on me, but.
I'd rather take the warm shower I think so.
- You know, now that the convenience stores,
at least in Wisconsin, got these big walk-in coolers,
- Oh yeah.
- for the beer and stuff.
You could just walk in there any time of the year,
- It is cold in those things.
- and you get a little chilled
and then run home quick and jump in bed, it would be good.
- Jump on the snow.
- Don't have anything to drink in there though.
- What is it today, May 10th?
What is it today?
- April!
- April, I mean April 10th, 11th.
And we just got a snowstorm again.
- Yeah, thunder snowstorm.
- Thunder snowstorm.
- Yeah, that was, yeah I slept through it
but it was exciting for Bob and my wife.
- Alright.
- Anyways ...
- What do you mean Bob and your wife?
- Well you ...
- Like we were together?
- No, well you thought that up Bob!
- Let's carry, we're digress, we gotta get off the line.
- Thanks for watching.
- Offline.
- So Brad I got a really good idea for a video.
- Oh, what now Bob?
- Well I got the information over ... Oh!
Ah, you know it really is true.
With the SleepOvation mattress you can fall asleep anywhere.
- There you go.
- Hey, Alex, get up, come on, Alex, hey hey hey.
So if you haven't met Alex already,
yeah, have you ever met Alex?
Alex actually has a channel along with his wife,
who is doing our filming right now.
- Sure.
- It's called The Family Product Channel.
Great channel to watch.
We'll have the link down below.
- Right, they have good products.
You can find out if they're gonna be helpful for you.
And they're kinda funny as well.
- Yeah, he's funny something anyway.
Alright, thanks.