Follow the 10-3-2-1-0 Sleep Rule and Kick Those Sleepless Nights to the Curb

If you throw away and turn at night and don’t have enough sleepYou are not alone. According to the American centers for the control and prevention of diseases, More than a third party American adults do not sleep enough. It happens to us all, but bad sleep is more serious than you think. He is associated with Development of chronic conditions Like hypertension, heart disease, diabetes and cerebral vascular accidents.

Fortunately, you are not condemned to live with bad sleep. Focusing on your habits around bedtime can greatly contribute to better sleep. The 10-3-3-2-1-0 is a pre-Sommeil routine that helps your mind and your body relax, prepare sleep and ensure high quality rest.

What is the sleep hack 10-3-3-2-1-0?

Most adults need a good Six at nine o’clock quality sleep every night. The 10-3-3-2-1-0 is a pre-Sommeil routine that helps you relax and signals your body and mind that it is time to end. Here is everything you need to know.

10 hours before bedtime: more caffeine

Caffeine is most commonly consumed psychoactive substance in the world. The consumption of caffeine should ideally end 10 hours before bedtime because it can disturb your sleep -sleep cycle when consumed closer to bedtime. The half-life of a single dose of caffeine is about Three to seven o’clockSo your body takes a minimum of 10 hours to remove caffeine from your blood circulation. This is a good general rule, but 10 hours can be too rigid for some because sensitivity to caffeine varies.

With coffee, caffeine can also be present in other beverageLike sports drinks, sodas, energy drinks, some teas and chocolate. Certain drugs Can also contain caffeine. You should read drug labels or beverage You consume to avoid the consumption of caffeine around your bedtime.

3 hours before bedtime: more food or alcohol

Although alcohol consumption before the bed may seem relaxing, it is a disruptive sleep. This leads to a decrease in the quality of sleep and causes frequent awakenings at night, which ultimately makes you feel tired throughout the next day.

It may also be advantageous to avoid consuming certain food three hours before bed because they can lead to Stomach burns (acid reflux) and disturb sleep. Some foods include fried, spicy and fatty foods. You can also avoid high food Added sugars Like candies, cookies and desserts, as they can also lead to poor sleep quality.

2 hours before bedtime: more work

You may want END All work -related activities two hours before going to bed to make sure you sleep of good quality. To relax your mind will help you prepare for sleep. You can practical Meditation, muscle relaxation and journalization to calm your mind after work. This helps create a buffer time zone between your work and your sleep time, allowing your brain to slow down and promote better sleep quality.

1 hour before the bed: more screens

It is suggested to avoid using smartphones, televisions, computers, tablets or other devices at least an hour before bedtime In your real bed. Blue light before the bed is generally not recommended but it is not like disruptor as we formerly think. Sleep experts always urge you to avoid using screens in your bed before trying to sleep. If your bed is the only place where you scroll on your phone or watch TV the most, the body will associate your bed as a place to be awake, which makes it more difficult to fall asleep at night.

Hit the rehearsal 0 times in the morning

Pressing the rehearsal button can disrupt your sleep cycle, making you feel more tired. It is often preferable to get up with an alarm. Sleep between alarms is often fragmented and of low quality, which can decrease Your overall vigilance and motivation throughout the day. In addition to getting tired, snoozer alarms can also go late for your daily activities. In addition, getting up with the first alarm, even if it seems difficult at the start, can help strengthen a reason for coherent sleep.

Other sleep hygiene advice

Some current tips that will help maintain your sleep hygiene and ensure good quality sleep Every evening include:

• Keep electronics out of the room: Keeping the electronics out of your room will assure you that you are not exposed to blue light on their part, which can disturb your sleep -sleep cycle.
• Create a routine: The creation of a sleep routine prepares your body and your mind for sleep. He points out to your body that it is time to sleep, ensuring a opportune and good quality sleep.
• Avoid the late evening exercise: Although the exercise is good for your health, doing it one to two hours before bedtime can disturb your sleep. Rigorous exercise near your bedtime can Increase your heart rate, your adrenaline levels and your body temperature, which makes you difficult to fall asleep. Try soft stretching or yogainstead.
• Keep naps from noon to 30 minutes or less: Keep your naps at 15 to 20 minutes or less can keep you energetic Throughout the day. However, longer naps can interfere with your normal sleep time and make you feel lethargic and disoriented.
• Make your dark room: Make your darkroom Ensures high quality sleep. Even low light can increase your risk of night awakening and disturb your sleep cycle.
• Do not watch TV or do not scroll on your phone in bed: Scrolling Your phone or watching TV in bed can associate your bed as a place to be awake. Try to use only your bed to sleep.
• Look your mind before bed: Wrap your mind before bed guarantees that your mind is calm and that your body is preparing to fall asleep. This, in turn, guarantees that you sleep of high quality and that you do not feel any alarm clock.

Does piracy 10-3-2-1-0 really work?

Better sleep means better quality of life as well as better mood, better productivity and a reduction in stress. Instead of throwing and running in your bed, try the sleep routine 10-3-2-1-0. Many reported that this routine is effective in preparing their body for sleep. Although getting used to any routine is difficult, focusing on gradual and durable changes rather than a perfect routine to reduce stress and anxiety with regard to sleep. Hopefully this advice will help you relax and fall asleep and somager of good quality easier.