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This article is a transcribed edited summary of a video Bob and Brad recorded February in of 2023. For the original video go to https://www.youtube.com/watch?v=EUOc_wx5abE&t=230s
Brad: We are going to show you how you can sleep all night long, sleep like a baby, and we'll get going. Bob's awake, he's ready to go.
Bob: Ready to roll.
Brad: So we have got seven sleeping tips, they're confirmed by scientific research, on how you can get to sleep faster and better. Some of these are new I didn't know of before. Number one is routine and consistency. In other words, go to bed at the same time every night.
Bob: Even on weekends.
Brad: Even on weekends, that's right. It's the same thing as when you have young children, you do the same thing, and they go to bed at seven o'clock every night.
Bob: I do this for bed.
Brad: You do? Seven o'clock?
Bob: Yeah, right.
Brad: Number two, take a warm, or even a hot bath, prior to going to bed. If you don't want to do that, just do a hot bath to your feet alone. And the whole idea is after you get out of the hot bath or the foot bath, things cool down in that warm atmosphere.
Bob: Then your body's ready to sleep.
Brad: Yep, and when your body cools down at a nice rate, that's a good sleeping atmosphere. Number three is a five-minute worry journal. In other words, you don't have to take five minutes, but get a piece of paper out, write down the things that you need to get done tomorrow, so you have them down and you do not have to think about it.
Bob: This totally works, Brad.
Brad: Yeah. It frees the mind up of your little worries, and you know you're going to get things done the next day. It only takes a little bit, and it's going to work, it's going to be productive to start the next day. Life is good.
Bob: Absolutely.
Brad: This is a big rule. The bed is only for sleeping and intimacy.
Bob: No TV, no phones, no tablets at all.
Brad: That's right. And it's a strict one. So just draw the line, and you're done. It's going to help. Now, no lights at all, complete darkness in the room. And this is interesting, we talk about the light, your eyes obviously sensing light, but your skin can sense that light as well, and that causes a reaction to make sleep not so easy. So, and you want to talk about the color of the light, Bob?
Bob: The color should be red.
Brad: Red. So, your clock, the digits, if you got a digital clock, which everyone does, or a night-light, make it a red one. Also get a pair of blue-light filtered glasses, wear them one hour before you go to bed, and that can help eliminate those blue light effects. So, on the other end of the spectrum, we've got blue light, opposite of red light. Blue light makes you want to stay awake longer, we're not going to get into the reasons for it, but they understand it well. Blue light does include cell phones, TV, all these electronic components.
Bob: Yep, LEDs.
Brad: That's exactly right, so stay away from that, and then use the glasses, even if you're not using that, one hour before you go to bed.
Bob: Right.
Brad: Next, room temperature. Really critical.
Bob: So important.
Brad: Yeah, that's right. They say 60 to 67 degrees, so somewhere in their area.
Bob: Very cool. I sleep so much better when I'm cooler.
Brad: Which you're fine with. If you're at 72 degrees, you're not going to sleep as well. And finally, white noise. So if you're not familiar with that, it's just, like a fan, people primarily use fans, you can also buy white noise machines and you can pick what kind of noise.
Bob: Now they have apps on your phone for white noise.
Brad: Yep, apps on your phone. And it's just background noise, very calm and soothing, works very well. I use a fan. What do you use?
Bob: A fan. I’m a fan of a fan.
Brad: A fan. Okay. Very good. All right, if you address all seven of these, and if there is any of them that you haven't used, I have a feeling it's going to help. And maybe there's four or five that you've avoided, just because you weren't aware of it.
Bob: Yeah, it makes a big difference.
Brad: Yep. You can't go wrong with more sleep, and better-quality sleep.
Bob: Right.
Brad: So, I don't know. You want to go to sleep?
Bob: Yep. Get out of here.
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