♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Because we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Cheers, Brad. - Ah, there you go.
- Today we're gonna talk about how to fall asleep fast.
We got 12 tricks to sleep all night like a baby.
This is actually an updated video.
We did it before.
Now we're gonna try to do a better job of it.
- Exactly, Bob.
Yeah, this is gonna be a primo video.
And you know they got 12 tips.
You may not use all of them, but there's,
use a combination of them.
- Yeah, choose from them. - Exactly.
- Figure out which ones work for you
'cause it's like a little experiment.
By the way-- - We are all individuals, Bob.
- That's right.
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- Okay. - All right, Brad.
What are the best ones for you?
- Well, Bob, let's just start at the top.
- Okay, we'll go start at the top.
- I'll mention as we go.
- You mention as we go which ones you like.
- Yeah.
And this is a pretty common one
I think everyone may not do,
but will probably agree
that it's a slow down and relax your breathing.
- Yeah.
- (breathes in) In your nose--
- I think, a lot of people don't know this one Brad.
- Well, perhaps not. - Yeah.
- Perhaps not, but slow things down,
breathe in your nose, exhale out your mouth,
get a full, you know, fill up those lungs
and you're gonna let,
instead of holdin' that tummy in,
you're gonna do that diaphragmatic breathing
where you relax and let your belly expand
and breath out that way.
- Yeah, I have found this to be very helpful,
if I'm worried about something - Yeah.
- And it's just like I'm ruminating,
(Brad moans disagreeably)
it's going over and over again
and the breathing just slows my thinking down
and it slows my breathing down,
- Sure.
- And I like to four square,
where you breathe in for four seconds,
you breathe out for four seconds,
then you hold for four seconds.
Oh I'm sorry, breathe in for four seconds,
hold for four seconds, breathe out for four seconds
and then hold for four more seconds.
- Right, so it makes the square.
- Makes the square.
And it really does help me,
you know I concentrate on the breathing
instead of the problem.
- Sure.
- And you do it enough times
and all of a sudden you're find out you're sleeping,
you know so.
- (laughs) You'll wake up in the morning, eight hours later.
- You wake up in the morning and go "oh, that worked."
- The other one, and some of these you can combine.
This is one we use in our bedroom is white noise.
- Yes.
- And we just have a fan going
but there's apps for your phone,
our grandkids has these little ones and it,
it just does the little trickling of water,
probably makes them pee their pants (laughs).
- Yeah (laughs).
- But they also have a little thing
that goes up on the ceiling
and it shows stars and things moving around and it--
- Oh, it's a separate machine?
- No, it's all the same machine,
it does the noise, - Oh.
- Plus the little, you know, thing on the ceiling.
- Sure, projects a little thing on the ceiling.
- Yeah, yeah and you can have different projections
like stars or,
- So this is probably more for like an infant
or something like that, or? - Yeah.
But I like it too. (Bob laughs)
Yeah they're, it's made for kids.
- See what I mean? (laughs)
Okay. - Room temperature!
- Yeah.
- Now last night, we had up to 72 degrees in our house.
- That's too hot. - I don't know why
we had it there, it's too hot.
And I woke up in the morning, it was like,
well, I slept pretty good though
but I could tell it was too warm.
Get it down to about 68 or 65 even.
- 65 was the agreed upon temperature I just saw this--
- Yep. - Saw the studies on this
and this is the one that was pretty universally accepted.
You could go lower?
- Sure.
- But, it's not only going to help you get to sleep faster
but it's gonna help you stay asleep.
- Sure.
- If you're waking up like
at four o'clock in the morning,
it may be because your room's too,
- Right. - Too hot.
- Or, if I put my arm outside the pillows
then I got a, I got a frozen arm.
- Right, but that's how you're trying to dissipate the heat
from your body. - Sure, yeah.
Anyways, or 18 degrees celsius
for those people outside of the U.S.
- Any Canadians?
- We still have that Fahrenheit thing here.
- Yeah. - Proper pillow size.
We can go through this briefly.
- Yeah.
- But if you're laying on your back,
let's just show the improper.
A lot of people they got a thick pillow
or use two pillows and look at his neck.
It's up, angle like this, it restricts your breathing,
puts stress on your neck, on your spine.
You should be down to one narrow pillow.
- Keep everything in alignment here.
- Yep.
- Now my spine is in a line.
- There you go.
- Turn on your side once Bob.
- Okay.
- This, if you're a side sleeper,
then you actually want a thicker pillow
because you wanna fill in the gap
that your shoulder creates. - Got it, right.
Otherwise I'll be like this.
- Yep.
So there, you may want to have another one.
You can fold one pillow in half, if that works--
- I got my mike here so I got to watch out.
- Yeah, we got to watch out with the mike here.
- Where's my mike?
- But make sure that you're,
you have proper pillow spaces for your neck alignment.
There you go.
The next one, lay down again Bob.
- Sure, what are we doin' now?
Can we go on this side, Brad?
- Oh, yeah.
- Mike, yeah, yeah.
We're gonna do the pillow between the legs ones.
- Oh okay.
So I'm sleepin' on my side.
I actually have to do this because I'm havin',
I've been having some trouble with my hip
as I've been cryin' about for 20 videos now.
And if I don't, if I go like this,
look how the hip is being put on strain?
- Sure. - Now this seems minor
but when you get old, this stuff matters.
- Yeah, this is more of a older person thing
but not always. - Yeah.
And it's also twisting my back a little bit.
- Mm-hmm.
- So if you wanna put your back
in perfect alignment, and the hip
in perfect alignment? - Yeah.
- And even the knees feel a lot better,
not clanking up
against each other. - Oh yes.
- You just put a pillow between the leg.
Now I find a pillow during the winter's fine,
- Yeah. - But during the summer,
it's too warm, so I use a smaller one,
- Sure.
- That is designed for this.
You buy 'em online, - You got a knee pillow.
- I have a knee pillow.
- Wow. - Right.
- Excellent.
Well, let's go onto the next one Bob.
- All right.
- Oh, lay on your back, now this, if,
if you'd happen to have some back issues, knee or hip,
- Yeah. - Pain, often times,
this is a leg wedge.
Now we don't like to have you go and buy stuff
but we have not found anything to replicate this
and these are not that expensive.
So again, hip, knee or back issues often times
people find this much more comfortable.
- Yeah, if you try to use pillows, it's just not enough,
you know what I mean?
You'd need like three pillows
and it still doesn't feel like this does.
- This, it's kinda firm but not hard.
The angle here, puts your pelvis in the right position
and your knees, I know with my back I've got spinal stenosis
and if I overdo it, then like outside doin' yard work,
and I know I did it, I'll sleep like this
for about the first two hours and I'm so relaxed,
my back feels better
and then I'll usually kick it out on the floor.
- I wish it was a little longer though Brad,
look at this. - They do make longer ones Bob
- Do they? - I saw that, no yeah.
So they'll, for the taller people.
- Oh, finally.
They discriminate against us, - I know Bob.
- You realize that don't you?
- Yes, yes, but never bothered me.
(Bob laughs)
Anyways, let's go on to the next one Bob.
- Number Seven.
- Number Seven, I like the number seven.
- Yeah, I know you do.
- Caffeine.
Don't drink caffeine before you go to bed.
You know, even a couple hours before.
- Actually, actually it's from like one o'clock on, Brad.
- Oh really? - I mean, it stays in your,
you know there's a half life of it
and it's probably still affecting you.
Really not in the afternoon at all.
You have to stop, - It kinda depends
on when you go to bed though. - It does.
(Brad laughs) It does.
If you go at a normal time, - Right.
- But, I mean, - So if you're like a nine,
10 o'clock person.
- I would say, - Right.
- Yes. - So and then of course
that goes along with alcohol too,
where I guess you shouldn't be drinkin' a beer or somethin'
before you, - I think one is fine,
but you drink too many, you know,
it's gonna have that effect of, you get to sleep
but you're not getting to deep sleep.
- Right. - And so,
- And then you got to get up to go to the bathroom more.
- Right, - And all those things so,
yeah be reasonable with that.
I think everyone could, uh,
have good judgment on that.
This next one is something a lot of people
probably aren't aware of.
- Sure.
- Is the contract relax mechanism, or relaxing muscles.
- Yeah.
- So if you take a muscle
and you contract it as tight as you can
for about six seconds.
- We're tightening it without moving it, really.
- Right, isometric. - Isometric yeah.
- And then you relax it,
the muscle will relax very effective, efficiently.
But so, we're not just going to do the bicep or the neck,
I just have people,
- They go all the way through, the body.
- Yeah, yep.
Or like the upper extremities too.
- Sure. - I think you could do
whatever works, as long as you don't cramp.
- Yeah. - You know,
if you're one of those people.
- Yeah but you could start with your feet,
you know, your calves and then do the knees, and the quads.
- A section at a time?
- Yep, a section a time.
And it just, it's again that thing
that it's taking your mind off the thing
that might be keeping you awake?
- Yep.
- It's giving you something else to focus on.
It's relaxing everything, you know the entire body.
- Sure.
- And a lot of times you'll find out
that maybe you were clenching one part of the body
because you're upset about something, so.
- Without being aware of it.
- Working with that Brad Heinick, oh, it just gets me upset.
- Aw, well yes, my wife tells me about that too but.
(Bob laughs) I'm workin' on it.
But also, the whole upper body thing, I want to see,
it's a little quicker (grunts) and relax.
- Sure, you can tighten that stuff.
I'm just picturing this now though,
your wife laying next to you and she's like all
scrunched up like this--
(Brad laughs)
and Brad's just sleeping.
- She's tryin' to relax after puttin' up
with me for the day.
- Right.
- Well weekend's are also tough on her.
- Yeah, a full weekend, yeah.
All right, we need to move on.
- Yeah. - Number 10.
Be still with the dark room.
Dark room makes a big difference.
- Right.
- I mean, your body reacts to, creates melatonin,
if it's during the sunlight it's thinking
that it's supposed to wake up.
- Sure.
- And during when it's dark it's supposed to,
it's teaching your body to sleep.
- Right.
- Your circadian rhythms, you know, all that things, so.
- Boy, you hit, - Yeah.
Hit every nail on the head there.
The next one, if you're a animal person,
having a cat or a dog in the bed with you
or you know somewhere where you can do that,
that's very relax, I know my wife she's a real dog lover
and I'm not a dog hater, I like the dog there,
but if it was me, I would--
- I'm gonna say, our cat all week,
and we don't have it anymore, but I mean
when we had the cat,
it would start meowing at, before we got up so...
- Well that, that cat had issues Bob.
- That cat did have issues (laughs).
- But anyways, for a lot of people
that can be a real relaxing thing for sleep.
- For some people. - Yep, yep.
- For some people.
- And everyone knows, you know if you are or not.
- Right, right.
- This next one, I didn't know about this,
for 'til a couple years ago, no blue light.
Looking at a computer before you go to bed.
- Well, lookin' at your phone.
- Or your phone, right. - Yep.
- That, that blue light is, does, what is it?
- It's the same thing, it does the same thing as sunlight,
it makes you think that you're,
you're supposed to be waking up,
- Sure.
- And it could throw off your circadian rhythms
and it really, it does not help you.
I mean it, especially you do it every night,
like an hour before, - Yeah.
- You, it could mess you up
and that's why you might be having trouble sleeping.
- Those sarcadian rhythms,
- Circadian, not sarcadian!
- Circadian, they kill me all these,
- C-I-R. - Pop buzz word things
that come up from year to year.
Anyways good luck with your sleeping.
- Yeah, sleep well.
Sleep tight. - I'm sure you're gonna find
some more, useful tips in here.
- All right, thanks for watching.
(upbeat music tone)