- Okay, Brad, Matthew Walker--
- Yes.
- Wrote the book, "Why We Sleep."
And in it he gives 12 expert tips on how to sleep.
- Oh, good, I know why we sleep, cause we're tired.
- Yeah, that's true.
- So anyways, I hope that's one chapter out the way.
But yeah, these 12 tips should be really helpful.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- So this is the most important tip, Brad.
He said is you gotta stick to a schedule,
- Mhm.
- and that's hard on the weekends.
- Oh yeah, right.
- I mean, I know.
- Even the strong ends. - Right.
- Yeah, you have an event coming up or that you have and--
- I vary.
- Yeah.
- I vary, maybe uh--
Sometimes I'll go as much as two hours off.
- Yeah.
- But that's rare.
Usually I, I still get up at like six in the morning.
- Yeah, you can go to bed at three in the morning,
you'll still get up at six.
(both laughing)
- Right.
But, it really helps if you stick to a schedule
your body gets used to it and...
- Right, yep, you get that rhythm going.
- Right, exactly.
- And I think it's probably more because you say with age,
does age affect it?
- Yeah, it does.
- You know, it just seems like when you're younger,
you can kind of--
- Yeah you can sleep anywhere. - Throw things around
and not worry about it (laughs).
- Right, you're old this is a problem.
- Get over 50 and life changes a little.
- Yep.
(swoosh)
- So exercise is great, Brad?
- Yep. - But don't do it too close
to bed. - Sure.
- You know. Give yourself two to three hours before.
I cut that close.
- Yeah, like tonight I've got a schedule,
I'm gonna be out a little bit later.
Part of it's cause it's gonna be cooler--
- Right, exactly.
- So, it doesn't matter what kind of exercise
whether it's lifting or aerobic?
- No, no, no. - Just, okay.
(swoosh)
- So number three, Brad, is our tip
which we say get a comfortable bed.
- Ah, the mattress.
- Why don't you speak about it?
- Well, Bob, I've got a mattress that I like very much,
it happens to be this one, the SleepOvation mattress.
And when I go to a hotel or whatever, life changes.
I wake up at night, my shoulders are sore
'cause I'm sleeping on my shoulder.
- Your back is sore.
- My back is sore
and I just don't sleep as well.
I think... - You get ornery.
- Yeah, I do get ornery and then my wife's not happy.
- This has 700
tiny mattresses
and it's got airflow tunnels.
- Keep you cool,
so it doesn't overheat - This is just a sample.
- Right, yeah, they don't look like this,
they're all covered up with a nice cover.
- And they're bigger. - Yeah, yeah, they're bigger.
- Whatever size you want.
- Yeah.
- So go to our, the giveaway section on our website
Bob and Brad and you can sign up.
- Right.
- Have one for free.
- One way or another, get a mattress you really
enjoy and are comfortable with and sleep well.
So that's the bottom line.
- Right.
(swoosh)
- So um, this is obvious, but you want to avoid caffeine
and nicotine, but what is not obvious is how
how long it lasts in your system.
- Ah
- So they can last like eight hours.
- Yeah.
- So if you even have a cup of coffee
like early afternoon, it could affect you.
- Yeah. As a matter of fact, we have a video on that
by Chris the pharmacist.
- Sure.
- He looked up some scientific data on the half life of
how long it takes.
- Right, how long it takes.
- So if you wanna watch, you know
Bob and Brad go to coffee, you'll see some details on that.
- Yeah. This affected me years ago when yeah,
I could, used to drink caffeine all the way to bed,
you know?
(laughing)
But suddenly I had trouble sleeping.
I couldn't figure out.
(laughing)
- Yeah.
- But coffee, colas, certain teas
- Mhm.
- and chocolate.
- Ah!
- Right. Brad, you're in trouble.
- Yeah. That's a tough one.
If I got dark chocolate in the house, I like to eat it.
- All right.
(swoosh)
So number five, Brad.
A hard run fuel.
- Wow.
- So avoid alcoholic drinks right before bed.
- Yeah.
Actually it's not hard for me
unless there's an event going on like a wedding.
- Right.
- You know?
- Yeah. Then you're
- But uh...
- You are gonna drink.
- And it's, it's
easier as I get older too.
- It, it does help you relax.
- Yeah.
- But then it robs you of REM sleep.
- Oh yeah.
You gotta have the REM, rapid eye movement?
- Yeah.
It can also impair your breathing, which I know what
my brother, when he comes over, he drinks.
He snores.
- Oh.
- He normally doesn't.
- Well then the whole, the whole cabin's up.
- Right. That's right.
Watch those drinks.
(swoosh)
Number six, avoid large meals and beverages late at night.
- Sure.
- So it can cause indigestion,
which interferes with sleep.
- And it also gets you fat.
- Yeah. That's right, especially.
- So win, win situation.
- You're not gonna wear it off.
- Right.
(swoosh)
- Number seven.
There are medications that can interfere with sleep.
So you, if you have to take 'em,
see if you can take 'em in the morning.
- Mhm
- Or early afternoon.
- Yep.
- So,
- Yeah.
- That's just a scheduling, scheduling issue.
- Talk to your doctor or your Pharmacist.
- Right.
- You'll get inform really good information.
- Talk to Chris the pharmacist.
- There you go.
(swoosh)
- Ah, number eight.
Don't take naps after 3:00 PM.
- Yeah.
- So this is a problem for me
because I'll read at like seven o'clock at night.
- Yeah. Reading puts me to sleep.
- Yeah. So, but I try to stay awake
because it does, I do sleep better if I don't take a nap.
- Yeah.
- Late.
- That's the deal.
So you can't exercise,
that would keep you up.
But you, you can't read cause that'll put you.
Some of these, you gotta really work with your schedule.
- Right.
- Don't you?
(swoosh)
- Number nine, relax before bed, bed.
- Mhm.
- Um, this happened to me Brad,
I was doing really intense work right up to the end,
- Yeah.
- right, right before I went to bed.
- What were you doing?
- I was doing computer work. Right.
- Oh, giving you a headache.
- Yeah, it was.
And I get in bed and I'm...
- Yeah. The, the things are still grinding.
- It, it was terrible sleep.
- Yeah.
- So yep.
Calm down.
Actually um, um, number.
Oh forget it.
- Don't worry about what number it is.
- Yeah.
(swoosh)
- Number 10.
It helps to take a hot bath
before bed because after you get outta the bath,
your body cools down and it gets ready for sleep.
- What about a hot shower?
- Sure. That work's good.
- That's okay too?
- Yeah.
- Cause if I took a hot bath
I might fall asleep in the bathtub.
(laughter)
- You fell?
- I might be tired that time at night, so, okay.
(swoosh)
- Number 11, dark bed.
Dark bedroom.
Sorry, not dark bed.
Dark bedroom.
Cool bedroom and gadget free bedroom.
So no computers, no phones, you know,
get off the blue light.
- Right? All those things get that blue light,
gets your serotonin moving.
- Right, everything is fired up.
- But, but you could have a, a fan for white noise.
- Yes.
- That doesn't count.
- And the temp should be 65 or less.
- Mhm
- Yeah.
- Is that cool?
- Well, actually I get cold sometimes with the
fan going on.
- Right.
- So I really got,
- I so do too.
- You kind of have to position things.
Right. And as far as you know, oh
we got another one come up,
that's gonna meet this other one.
Okay. Sorry.
Hang on.
We got one more.
(swoosh)
- Number 12.
This is amazing to me Brad,
how important this is.
Um, have the right sunlight exposure.
- Mhm.
- So you want to have like exposure
to sunlight when you first wake up.
- Yep.
- And when you get down close to bedtime
you actually wanna avoid lights, you know.
- But you can get sunset light if you walk outside.
- Right. That's right.
That's that's, that's fine, right.
- Yep.
- You can do um, avoid blue light.
- Mhm.
- You can have red light.
- So pretty much any, any light bulb you're gonna have
an L.E.D. and all that, they all
- Right.
- Produce blue light.
- All fire. Right.
- Right. So we need,
but you can get those sunglasses to wear
in the house that will filter out the blue light?
- Those glasses. Right.
- Right.
You just have to make sure you get,
- My daughter wears those.
- She does.
- And she, it helps a lot.
- It's helpful?
- Yes.
- Good. But you gotta get the right, make sure they're good.
- Good quality
- They filter out the proper frequency light.
- Right.
- So don't get the cheap ones at the dollar store.
(swoosh)
- All right, Brad, that's it.
The dirty dozen.
(laughter)
- We give them
to dirty and fast and hopefully you'll better the
sleep.
- Yeah. I'm sure there's probably two or
three of those that you
weren't aware of or you'll try and you'll say, oh wow.
If I knew this year's ago.
- Yep.
Schedule.
- That's right.
- One of the important things scheduled.
- Mhm.
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