♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- Having trouble sleeping Brad?
- Well Bob, I've been working on it
and getting some wonderful success.
- All right, well, that's what we're gonna
talk about today, sleep hygiene.
How to train your mind to fall asleep fast and all night.
- That's right. - So basically, stay asleep.
- That's right, we got seven suggestions or options
and you're gonna wanna go through all of them
because some- - And, the bonus.
- And, a bonus!
- Yeah. - That's right.
So- - And yes,
you do wanna go through all of them
because actually, number six and seven,
I never heard of. - Yeah.
- And, I've read a lot on sleep.
- And, that's why I wanted to get this video out there.
So, people are aware of it.
But, before we go on-
- Yeah, if you wanna really sleep well,
you wanna get a good mattress.
And, by the way, if you're new to our channel,
please subscribe to us. (Brad laughs)
We provide videos, how to stay healthy and fit, pain-free.
And, we upload every day.
Also, go to BobandBrad.com, go to the giveaway section
and we are giving away a sleep evasion mattress.
This thing is awesome.
You just go to the giveaway section, sign up,
or you can also go to Facebook and sign up there,
it'll be pinned to the
top of the page.
Go to Twitter, Instagram, or TikTok
if you want a 60 second version of our program.
Now Brad, what else we have?
- Oh, podcasts.
As a matter of fact, I was just listening to it
this morning and I'm very impressed with that interview.
And, they're all good.
- Yeah, so- - Wait, wait, wait Bob!
- This mattress has individual separate mattresses.
700 of them.
This is just a sample of the mattress.
You can't even look at the innards like this.
- Well, it's got a cover, complete cover.
- A complete cover.
Yeah, you can't get at it any more now.
So, this thing, if you have any pain, this is your mattress.
- I love mine Bob, but we gotta talk about
some more sleep stuff.
- All right. - So-
- Where'd you get this information from Brad?
- Oh, good point!
I was reading this book, it's called, "Sleep Smarter".
This is by Shawn Stevenson.
As a matter of fact, I read his book on diet.
Actually, it wasn't- - Oh really?
- Not diet, nutrition. - Nutrition.
- I like his style.
I like his background.
He's got a really interesting background
of a completely failed health problems
because of his diet,
because of his- - Oh, sure.
- And, he turned himself around.
And now, he's very educated,
he works with this, that's what he does.
He speaks publicly to companies
as well as to other areas and other arenas.
He's a nice guy and I like his writing.
So, this is just a part of this book.
When I read this part, I thought,
"Man, I gotta-"
'Cause there's a number of things in there
that we've talked about already
on our program. - Right?
- But, this episode-
- Like I said, I've read a lot.
Like, I read "Why We Sleep" by Matthew Walker.
And, that's a very good book too.
But, this one mentioned two things that he did not,
which I think are very interesting.
I'm gonna incorporate them.
- The whole book is full of little tidbits
and solutions about how to sleep better.
And, not only that,
but he has science between all of them.
He has a whole few, three or four pages
in the back of, what do they call it?
- References. - References! (laughs)
- Yeah. (laughs) - (laughs) Thanks Bob!
Okay, let's get on with the program.
Now, think about where you sleep.
A lot of people, most people sleep
in their bedroom, right? - Mm-hmm.
- Now, keep that in mind.
Now, if you go to get a massage,
typically you wanna get really relaxed, right?
- Right. - So, you go in the room
and the room is painted.
And- - With warm colors.
- Warm colors. - Yeah.
- The decor, everything is very peaceful and calm.
- Right. - Maybe some music
in the background. - Exactly.
- Temperature is right.
You lay down and you just feel wonderful.
- You're setting the mood.
- Yeah, you're setting the mood
and oftentimes people feel like they could
come out and fall asleep after that.
So, the whole idea of that
is your bedroom needs to be the same setting.
- Exactly. - okay.
So, these seven, he calls them rules.
I don't know if rules is exactly the word,
but options or suggestions are really,
I think a good way to set up your room for that area.
When you walk in there, your mind knows
this is a place to sleep subconsciously.
- Gotcha, yep. - And, it's gonna work.
- And yeah, you wanna have the habit
that your mind kicks into this sleep mode
every time it goes into that room.
- It's just like children. - Right.
- When you have a child, an infant,
they eventually learn that when they go
to the bedroom at night, the door closes,
the lights are out, they learn.
They might cry a little bit,
but eventually they go to sleep.
- And, they've gotta learn that
when they cry, they're not,
nobody's gonna come. (laughs) - Right, yep.
And, they'll fall asleep. - They gotta self soothe.
- Yeah, we've got a two year old granddaughter
and we know she cries for about 30 seconds and she's out.
- Oh, she is. - Very consistently.
It works very well.
So, as adults, we need to do the same thing.
That number one thing. - Cry for 30 seconds?
- Right. (laughs) (Bob laughs)
- That would be me.
- (laughs) Whatever it takes Bob.
- Yeah. (Brad laughs)
- Your wife has gets a lot of-
- There's issues.
- We gotta give her credit. - Yeah.
- The first one, bedroom is only for two things.
Number one is sleeping.
- This is a family show Brad.
- That's exactly my point Bob.
And, number two is for making families. (laughs)
(Bob laughs) We all know
it's for that relationship building.
Exactly. - Sure.
- So, we gotta get that in our mind.
That's the number one rule.
The next one, this can be real tough
for a lot of people.
No cell phones, no laptops, no TVs
are gonna be in the bedroom.
Not only do they keep your mind active
about other things that may get you ruminating and-
- They put out blue light.
- And, the blue light.
It's a two-fold issue. - That blue light
is working to keep you awake.
It's telling your body it's supposed to be awake,
that there's sunlight coming out.
- And, it's got to do with the melatonin.
- Melatonin, I believe. - Yeah.
We don't have to get into that chemical part of it.
- Brad, I'm gonna add one right now
that has nothing to do with the room at all.
- Yep. - And this was,
I know he's mentioned it
and I know it was mentioned in the other book.
They said the number one thing to help you
is stay consistent with your time.
- Yep. - Like, if you
go to bed at 10:00 during the week,
you should really try to get fairly close
to that in the weekend too.
And, I know that's hard,
especially when you're younger and partying.
- I was never that way Bob.
- Oh, yeah right. (laughs) - And, you know that.
- Yeah. (laughs)
- No, I can relate.
- So really, if your sleep is important to you,
you've gotta try to keep that consistency.
- Right.
Okay, so again, it's only for two things,
sleeping and for making families.
- [In Unison] No cell phones, no laptops, TVs.
- Don't do any type of work. - Right.
- Anything that's gonna get your mind active,
that's gonna not allow you to sleep.
- It's funny, we were just talking about this
with Linda's nephew.
He was working right 'til he went to sleep
and he had so much trouble sleeping.
- Yeah. - And, that was
the same with me, if I'm doing work too late
and don't have enough wind down time-
- Yep. - It just,
you don't sleep well. - Yep.
So, wind down appropriately
an hour or so before you go to bed.
- At least an hour. - Yep.
Okay, the next one we're gonna
talk about air quality.
Air temperature, we've talked about the
62 to 68 degrees Fahrenheit.
Some people may vary, but you'll know when it's too warm.
That's typically the biggest problem.
- Oh, absolutely. - Yep.
- It's so big of an issue with us at our house.
Like, it's been cool out lately
and we've had the windows open.
- Yeah. - Oh my god!
I sleep so well. - Oh my god.
That was the next thing, open the windows.
- Yeah. - If it's appropriate,
if it's not 20 below obviously
or you've got a lot of traffic noise
or whatever right outside that irritates you.
- Well, unfortunately at 4:30 in the morning
I have to close the windows
because the birds are starting then.
- Oh. (laughs) - And, they're just
loud as heck!
- It's a beautiful thing, isn't it?
- Yeah. - (laughs) I love the birds.
But yeah, they can be a problem.
The next thing is, well, for air quality,
this is what we use in the winter time.
- Sure. - Humidity.
Just to, it's not very expensive.
I'll put some water in there
and let it blow at some humidity.
Eliminates the dry mouth and the nose
and that kind of thing.
- I actually got a bloody nose this year again.
- Oh, wow! - From dry air.
- Not good, I'm glad your wife didn't hit you.
- (laughs) Maybe she did.
- This is another thing.
If you've got allergies and stuff.
- Sure. - Get an air purifier.
- You're just gonna breathe better.
- Right. - Yeah.
- We use one just occasionally,
those times a year.
And, so, there's all different kinds.
We're not gonna suggest what kind,
but do some homework. - Yeah, there's a lot of them.
- So, some people may not need that,
may not need this. - Right, right.
- Another thing that works well for us
is we use a little fan. - Yeah.
- This is one that we use.
And, you just that baby on.
It gives you that white noise,
but also just some air movement.
- We've always, we've used this for 20 years.
- Yeah, it's nothing new.
- We have, you know, when we go to a hotel,
we make sure we use their fan
or we'll bring an app along, you know?
- Oh yeah, right on your phone.
That's a nice thing. - Right.
- But, my wife likes that air blowing right across-
- Yep, so does my wife.
- I don't. - I don't either. (laughs)
- I just like to hear it, you know?
I can blow it on the wall.
- Exactly, but she's got it blowing right on her.
(Brad laughs) So.
- That's interesting. - Yeah, that is interesting.
- I don't know if that's a female thing or what.
But anyways, that's another story.
Let's go to the next thing Bob.
Now this, this is- - This is a new on to me.
- This is where this- - Yeah, why was this
plant here covering up our names?
- Right, exactly right Bob,
but there is a very good reason for it.
And, what happens is with this particular plant,
a few things about it are a unique.
It doesn't take much to keep it alive.
It doesn't need a lot of light,
so you can keep it in your room.
And, it doesn't need much water,
so you don't have to have a green thumb
or a green finger. (laughs) - Yeah. (laughs)
- There's another story to that.
But, what the unique thing about this plant is
in the evening, throughout the night
is when it produces the most oxygen
and it absorbs the most carbon dioxide.
- Fun! - So, you're actually
freshening your air with the plant.
And, it's not the only plant that does this, by the way.
- This is the snake plant.
- Right and I don't know, I guess it looks like a snake.
- I knew, I remembered this from Bonnie.
- Oh really? - That is was a snake plant.
- Oh, wow! - I don't know,
that looks like a snake to me for some reason.
- Yeah, is that what you thought Tanner?
- [Tanner] Yeah. - Well, there you go,
that's why it's called a snake plant.
- Hey, straighten out your collar by the way.
- Oh my goodness.
Oh Bob, I'm falling apart inside and out!
I'm sure the viewers are driving them nuts.
- Yeah, exactly.
- Good thing I had my English going well.
So anyways, this is what we have in our house.
- I'm gonna get one now. - Yep.
- I'm gonna get a snake plant.
- There's some other plants.
Let me see, there's the Jasmine plant.
- I don't know what that is.
- Well, I think it's a viney thing, you know-
- Doesn't that smell?
Like Jasmine, isn't it a smell?
- I think.
Tanner, you know?
Yeah. - He believes so.
- I did read on it, but my memory is failing me
because I wanted the snake plant.
The English Ivy is known for being a natural air filter.
- All right. - So anyways-
- The English got it figured out.
- Yep, I think this is a nice segue
into how this can really rejuvenate
and put something new and relaxing.
- Exactly. - When you go into
that bedroom, it's quiet, it's dark,
you got oxygen being produced by the plant.
You got a humidifier, a little background noise.
- You didn't talk about the darkness though Brad.
- Oh, that is-
- That's number seven or a bonus.
- One of the biggest ones as well.
I should have put that at the top of the list.
Keep your room dark. - Yes.
- And, not just kind of dark, but very dark.
It should be black.
Completely black out everything he suggests.
And, except for if you need a nightlight.
- Right. - Because,
if you gotta get up and go to the bathroom,
you don't want to stumble and-
- And, I was doing that.
- You were stumbling?
- Yeah, that's why we got a nightlight.
- Yeah, but there's a solution if you use red light.
Use a red nightlight,
so that what happens is the light does not-
- Affect the melatonin?
- Yeah, the melatonin. - Sure.
- And, that is gonna help maintain that sleepiness
and that drowsiness. - Sure.
- So- - I'm gonna do that!
I'm gonna get a red light.
- I think he could just take the bulb and paint it red.
- Well, that's (mumbles) too.
- I'm just saying, you don't have to.
You can go buy one. - I actually have a little
string of little bulbs in the vase that-
- Oh really? - Yeah.
She came up with that, so.
- Just goes to the hardware store,
buy some red paint. - Yeah. (laughs)
- Yeah. (laughs)
- Yeah, I could, the vase could be red.
- Yeah, take some red cellophane
or something to wrap around.
Anyways, so, get a red light.
He even suggests if your clock has-
- Digital numbers? - LEDs that are white
or other than red, they should be red too.
- Sure. - So, when you buy a clock,
get a red one, or you know-
- I wonder if that's, most of ours are red.
I'm sorry, but I'm guessing that they knew that.
- Or, yeah, I don't know, maybe red are cheaper.
- Yeah. - I'm not really sure.
One way or another, it's interesting
that you, you know, he says to go to that extent.
And, there's studies supporting this.
- Sure. - All these things.
So- - Yeah,
give yourself every advantage. - Right.
- I mean, sleep is so important.
- Right, right. - So.
- So, why not make your bedroom into that sanctuary
with all these little pleasantries
that are just gonna make you feel better
about life when you wake up?
'Cause you've slept all night.
Now, Tanner just said he slept all night last night
for the first time. - Yeah.
Felt like a million bucks. - Was it because of the,
did you just get a snake plant?
(Bob laughs) (laughs) No,
but he's going to. - Yeah. (laughs)
- All right, very good, sleep well
and have a good night. - Peace.