♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- 'cause of we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about
the single best tip ever to sleep well.
Plus, we're doing a massive giveaway, Brad.
- Massive.
- 1000 people are gonna win.
- 1000?
- Yeah, isn't that crazy?
- That is crazy.
- So if you are new to our channel,
please take a second to subscribe to us.
We provide videos on staying healthy,
fit, pain-free,
and we upload every day.
Also, yes, go to bobandbrad.com,
go to the giveaway section.
- That's right.
- We are giving away a lot of stuff.
We're gonna go over that just in a minute Brad,
'cause I wanna make sure they know what we're giving away.
- Well of course.
- And you'll also find it on Facebook.
It'll be pinned to the top of the page.
Go to Twitter or Instagram for a 60-second version
of Bob and Brad today.
- There you go.
- Let's talk about what we're gonna give away, Brad, first.
First, the big prize is the Sleep Ovation mattress.
- It's time for a mattress again.
- Yeah, this is just a small sample of it.
That's not how--
- Yeah, they don't come too small.
- Yeah, but they do have 700 tiny mattresses, like this,
and individual coils and little airflow channels.
This is the mattress that Brad and I endorse.
We love it.
We use it.
It's our life.
- They're beautiful.
- Yeah, they're beautiful.
- I can say that right from the bottom of my heart, Bob.
- All right.
- What's the next thing?
- All right, next we're giving away two pillows.
Sleep Ovation pillows - That's just a half a pillow.
- I know it's a half a pillow.
It shows a cross section.
Because the darnedest thing, it's got springs in it.
But, you don't feel the springs,
and it gives a really nice support.
- Not at all. This is what they look like.
- That's what it looks like when it's the full baby.
- They fold up good.
You can't even feel them.
- Yep, if you wanna get a discount on all these,
just use the link below.
Now, we're giving two of those,
and then we're giving away 1000,
- 1000?
- Yep, of hearts.
- Why, Bob?
Why?
- Well, this is why Brad,
because, we always finish our program early,
so we do a lot, we say,
we can fix just about anything except for a broken heart.
Well, we're going to try to help
fix some broken hearts out there, Brad.
- Another step in the right direction.
- Yep, if you wanna get love,
you've gotta give love.
- Ooh, I'm gonna do that to my wife tonight.
I mean--
- What does that--
- Let's carry on, we gotta program.
- All right, so we're gonna send each of you
12 heart magnets.
And what you can do with these magnets,
now you can blow 'em all on one person,
if you wanna.
They stick to everything, just about.
- Well, it's gotta be metal.
- Yeah, metal, but you can put 'em on the garage door.
You can put 'em on their car.
You can put 'em on the refrigerator.
You can put 'em on their locker,
if you're still in high-school.
And what you do,
I want you to write a little note on there to the person.
So you could do this to even friends, if you wanted,
to say, I really appreciate you being my friend or--
- I did this to my wife on Valentine's,
on our garage, our big one.
She came in, pushed the button
and the garage door came down,
and there it was.
I scored big.
- He scored.
Wow. - She was happy.
- So anyway, you can do one heart a day for 12 days,
you can put one heart like this,
either way, good chance you're gonna win.
So sign up.
Go to bobandbrad.
Let's get to the sleep tip, Brad.
Do you wanna move that outta the way, Marv,
'cause of the lighting - Sure, we've gotta,
We've gotta stay focused now, on the topic at hand.
- All right, so.
I read this book, Why We Sleep,
by Matthew Walker Ph.D.
It's gonna scare the crap out of you,
if you read it,
'cause it's gonna tell you how important sleep is.
But the National Institute of Health
actually came up with 12 recommendations on sleeping.
How to sleep well.
The number one,
the one that you should do,
if you wanna pick one,
is this one.
And that is, stick to a sleep schedule.
So what they're saying is,
go to bed and wake up the same time, every day,
even the weekends, so that's the tough part.
They're saying,
if you try to catch up on sleep on the weekends,
it really doesn't work that well.
It'll help a little bit.
It certainly won't make up for losing sleep during the week.
So you wanna try to keep the same amount of sleep
every time, every day, all the way through the week.
And they talk about even setting an alarm to go to bed.
You know, people set alarm to wake up?
They're saying set the alarm to go to bed,
so that your mind or, the time is now.
- Yeah, in case you're reading a book
or watching TV or something?
- Yeah, whatever,
to remind you to head off to the slumberland now.
- It's time.
- It's interesting,
I saw LeBron James - did you see that podcast, Mike -
I saw a podcast with LeBron James and Tim Ferriss,
and the number one training secret that he endorsed,
was getting enough sleep.
I mean, that was more important than anything else he did,
any workouts.
And he sleeps - I'm doing this by memory -
but, I think it was over nine hours a day
when he's playing games.
Like nine/nine and a half.
- Well, it's gotta be tough when they're traveling.
- Yup, yup, and if he's traveling,
and also, I mean, it's a physical sport,
he puts a lot of minutes in, so.
- Especially, if you're that tall, in an airplane seat,
how do you sleep?
- Right, yeah.
I'm sure they got--
- You know Bob has a hard time at six and a half foot tall.
- All right, so I'm gonna give you a few more sleep tips,
as a bonus, okay?
Number two:
exercise is great, but you should not do it
two to three hours before you go to bed.
- That can be tough sometimes.
- I know, this is when I break.
I often workout late.
- Well that can be a priority.
I wanna get my exercise in, and you gotta busy day.
It's like, I've gotta fit it in.
Or running at night because it's cooler
when it's 100 degrees out there in the day.
- Yup, my wife, she hates it when it's warm.
She loves this time of year now.
We ran outside this morning.
- Oh, you did? - It was like nine degrees.
Oh, she loved it.
I actually liked it too.
It was really nice brisk this morning.
- Two Minnesotans.
- Yup, okay, next one:
you go ahead and take a hot bath before bedtime.
Because what that can do,
after you get out of the bath,
it can help you drop your core temperature.
And they have found that if you drop your core temperature
by one to two degrees,
you go to sleep a lot better,
and you stay asleep a lot better, so.
Number four:
not any surprise here,
but a dark bedroom, a cool bedroom,
and a gadget-free bedroom.
- Gadget-free?
- Don't go there, Brad.
- I don't know what you're talking about, Bob.
- I wanna talk about TVs, and computers, and cellphones.
- Digital stuff?
- Yup
- So you could have a fan going.
- You can have a fan going.
- A little white noise, yeah.
- Even the clock-face, they say, turn it away from you
so you don't obsess on that.
Like, "Oh, it's 10 O'clock, (mumbles)."
All right, the last one is:
make sure that you have the right sunlight exposure.
Now, this can be a big problem for us,
in Minnesota, Wisconsin,
because at this time of year
we're hardly getting any sun at all.
So what you may wanna do is
just use a very bright light in the morning.
This helps, the bright light,
it helps your body set your circadian rhythms,
and you're gonna sleep a lot better.
Because it teaches you to be awake,
when you're supposed to be awake.
And it teaches you to sleep when you--
- And now, with these LED lights,
you can get a better quality of light
for this particular purpose.
- Right, exactly.
So those are the tips.
Go ahead and make sure you sign up, if you get a chance.
And, remember Brad and I can fix just about anything.
- Except for a broken heart.
- But we think we may have solved it.
- Step in the right direction, people.
- Thanks for watching.