Dr. Oz: Secrets to Better Sleep
Dr. Oz offered his secrets for better sleep on the show. What’s the best way to get back to sleep when you wake up in the middle of the night? Waking up in the middle of the night is a common issue for women. Dr. Carol Ash said this is because stress and anxiety can have a disruptive effect on sleep. Women have anxiety about a number of things, including aging parents, marriage, the job, kids, and their health. Women also have different physiology than men. Their hormones change as they grow older, which changes the quality of their sleep, causing sleep maintenance problems. If you wake up in the middle of the night and it takes you more than 30 minutes, you have a problem.
Dr. Oz: How to Get Back to Sleep in the Middle of the Night
Dawn from the audience said she often wakes up at 2:30 in the morning. She said when she wakes up, her mind will race and won’t stop. Dr. Oz said the first thing she should do is lay exactly still in the bed and breathe differently for about 15 minutes. Don’t toss and turn when you wake up, just keep lying there.
You have to breathe for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Put your tongue up to your teeth and breathe through your nose. This is called 4-7-8 breathing. If you do this four times, this is usually enough to help you get back to sleep. If you need to, do it another four times.
Dr. Oz: Watching ASMR Videos to Get to Sleep
Dr. Ash said if you’re still awake after 15 minutes, get out of bed and go watch some videos. The reason it’s important to get out of bed is because she doesn’t want you to develop a negative association to staying in the bed. Get out of bed and find something mundane, soothing, and calming to do.
She recommends watching ASMR videos, which stands for Autonomous Sensory Meridian Response. ASMR videos are designed to help you get back to sleep. There’s thousands of videos designed to stimulate ASMR, which promotes relaxation and sleep by giving us sounds we hear every day. This causes a tingly sensation in the body, helping us get back to sleep.
Dr. Oz: Put A Pillow Under Your Knees
Then, go back to sleep and put a pillow underneath your knees. That helps melt away some of the tension.
Dr. Oz: Cars Vs. Bikes
Dr. Oz shared a sign he saw at the end of the show. Under a picture of a car, it said, “This one runs money and makes you fat”. The other one said, “This one runs on fat and saves you money”. Dr. Oz said it made him laugh and he thought laughter is the best medicine.