The Sleep Plan for the Middle of the Night

Learn the techniques you need to get back to sleep.

The Sleep Plan for the Middle of the Night

With bright screens and late-night distractions on the rise, it’s no wonder that many Americans struggle to get good-quality sleep. Many lie awake in their bed hours after hitting the sack silently wishing they would just fall asleep, while others awaken in the middle of the night and can’t get their eyes to close again. If you frequently find yourself in either of these situations, try this sleep action plan to get back in bed in the middle of the night.

Start in Bed

When you first wake up, stay in bed and focus on your breathing. Your brain is still close to sleep and can be coaxed to fall back in with the right activity. Use the 4-7-8 technique: Place the tip of your tongue behind your upper teeth. Quietly inhale through your nose to a mental count of four. Hold your breath for the count of seven. Finally, release your breath over the count of eight while making a whooshing sound. Do this four times. If you’re not asleep, try it once more for 15 minutes total before switching strategies.

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