There’s nothing worse than waking up in the middle of a sound sleep and not being able to return to that heavenly slumber.
Luckily, this may be the end of all of our waking up in the middle of the night days because there’s a “Sleep Doctor” that has a scientifically-backed method to keep everyone in sleep mode for the duration of the night.
Get ready to catch Zzz’s all night long.
Dr. Breus is a sleep specialist on social media
When it comes to everything sleep-related, Dr. Michael Breus, AKA @thesleepdoctor, is on the case.
From YouTube to TikTok, he’s one sleep specialist and clinical psychologist that uses his social media platforms to educate people about sleep and help them score some more of those good snores.
Dr. Breus says that people move into a lighter sleep around 2 a.m.
Dr. Breus says it’s no coincidence that so many people tell him they wake up at 2 a.m. because it’s actually attached to our biology.
When our core body temperature begins to drop at night, our body must release melatonin to bring it back up. At this point (usually at 2 a.m. or 3 a.m.), our sleep becomes lighter while it waits to warm up again.
People make the mistake of trying to force themselves back to sleep
People have the common habit of trying to force themselves back to sleep. After being kicked out of their serene slumber, they are (understandably) anxious and cranky and respond by panicking.
With work, school, and just being a functional human being at stake the next day, there’s a lot to freak out about. However, Dr. Breus says this is a huge no-no.
Dr. Breus recommends a calmer approach to this problem
Instead of panicking and looking at our alarm clocks to grimace at the late hour, Dr. Breus says that we should try to relax and get some “non-sleep deep rest.” This involves lying in a comfy position in the dark and resting.
It’s not as effective as sleep, but about an hour of non-sleep deep rest equals 20 minutes of sleep, and makes it more likely that real sleep will return.
He recommends the 4-7-8 sleep method
So, you’re lying in bed fully awake after being in the most restful sleep, and you don’t know how to get back to snooze mode. This is where the Sleep Doctor’s recommended method comes in.
The 4-7-8 sleep method is a breathing technique that he suggests his clients try.
It’s all about deep breathing and calming the body
Even though it’s totally reasonable to be agitated when you can’t get back to sleep, Dr. Breus urges people to use the 4-7-8 method to find a state of calm by taking a deep breath in for four seconds, holding that inhale for seven seconds, and then exhaling for eight seconds.
It can be repeated until a state of relaxation occurs and the heart rate has slowed.
This method helps with the flow of oxygen
According to the National Institutes of Health, “Slow deep breathing improves ventilation efficiency for oxygen as shown by blood oxygenation increase,” meaning that the 4-7-8 method scientifically helps our bodies with blood flow and stabilization.
It’s a technique that can be used anywhere
One of the perks of this technique is that it can be used no matter where you may be trying to get back to sleep — whether it’s on a plane, on a camping trip, or just in your regular everyday bed.
Totally beats any of the sleep gadgets and whatnot that will do some damage to our pockets!
This is a method that just about anyone can try
This method can potentially work for anyone who knows how to count, so adults and children can opt in to get back to sleep.
After all, everyone needs a good night’s rest, whether preparing for a big day at the office or the playground.
Let us know what you think in the comments
What do you think of this sleep method, and do you plan to try it? If you give us a try, let us know in the comments!
Last Updated on October 1, 2024 by Sarah Kester
