10-3-2-1-0 Sleep Hack might kick a restless night to the curb

After a long work, you go to bed and fall asleep and it may seem like the easiest thing in the world. But for many, it’s rarely that simple. According to the Centers for Disease Control and Prevention, More than a third That’s not the case for American adults Get plenty of sleep. Not getting enough rest doesn’t just make it difficult to wake up in the morning, Chronic condition Like high blood pressure and heart disease. If you are struggling to fall asleep, it may be time to try something new.

The 10-3-2-1-0 sleep rule is actually a pre-sleep routine that helps your mind and body fade and prepare you for sleep. We have learned that focusing on your habits before bedtime can help you achieve a better sleep. Click here for more details.

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

Most adults need something good 6-9 hours Quality sleep every night. 10-3-2-1-0 is a pre-sleep routine that shows you relax and cover your body and mind. This is everything you need to know.

10 hours before bedtime: no more caffeine

Caffeine is most commonly consumed Psychoactive substances In the world. Caffeine consumption should ideally end 10 hours before bedtime, as approaching bedtime can disrupt the sleep-wake cycle. The half-life of a single dose of caffeine 3-7 hoursso your body takes at least 10 hours to remove caffeine from your bloodstream. This is a good general rule, but 10 hours may be too stiff due to different sensitivity to caffeine.

Along with coffee, there may be other caffeine too drinksports drinks, soda, energy drinks, tea, chocolate, etc. be medicine It may also contain caffeine. You need to read the drug label drink To avoid caffeine consumption before bed, you are consuming.

3 hours before bed: No more food or alcohol

Alcohol consumption before bed may seem relaxed, but it is common The destroyer Of sleep. It leads to poor sleep quality, causing frequent overnight awakenings, and ultimately feeling tired throughout the next day.

It may also be beneficial to avoid certain consumption Food They can pass three hours before going to bed Heartburn (acid reflux) It disrupts sleep. These foods include fried foods, spicy, and high-fat foods. You might also want to avoid food Added sugar This is because candies, cookies, desserts, and more can also lead to poor sleep quality.

2 hours before bedtime: No more work

You might want to end All work-related activities 2 hours before bed to ensure quality sleep. Relaxing your mind will help you prepare for sleep. you can Practice Meditation, muscle relaxation, and journaling to calm your mind after work. This helps create a buffer time zone between work and sleep, slowing the brain and improving the quality of your sleep.

1 hour before bed: No more screens

We recommend that you do not use your smartphone, TV, computer, tablet or other device at least an hour in advance in Your actual bed. Blue light before bed is generally not recommended, but it is not It’s as destructive as I once thought. Sleep experts still recommend not using the screen in your bed before you fall asleep. If your bed is the place where you scroll on your phone or watch TV the most, your body will associate your bed as a place to wake up, making it difficult to fall asleep at night.

Snooze 0 times in the morning

Pressing the snooze button can disrupt your sleep cycle. I’m even more tired. In many cases, it is better to wake up with one alarm. Sleep between alarms is often fragmented and of poor quality; Reduction Your overall awakening and motivation all day long. In addition to exhausting you, the snooze alarm can also be delayed by your daily activities. Additionally, it helps to strengthen consistent sleep-wake patterns, even if you wake up with the initial alarm and find it difficult at first.

Other sleep hygiene tips

Some common tips to help you maintain sleep hygiene and ensure goodness quality sleep Every night includes:

• Keep your electronics away from the bedroom: By moving electronics away from the bedroom, it can prevent exposure to blue light and disrupt the sleep-wake cycle.
• Create a routine: Creating a sleep routine will prepare your body and mind for sleep. It shows that it is time to sleep in your body and ensures a timely, high quality sleep.
• Avoid late-night exercise: Exercise is good for your health, but doing it 1-2 hours before going to bed can cause disruption to your sleep. Strict exercise close to your bedtime can Raise your heart rate, adrenaline levels, and body temperature makes it difficult to fall asleep. Try a gentle stretch Yoga posesinstead.
• Keep your daytime nap at 30 minutes or less: Keep your nap at 15-20 minutes or less, Energy all day long. However, longer naps can interfere with your normal sleep time and make you feel lethargic and confused.
• Darken the bedroom: Make you The bedroom is dark Guaranteed high quality sleep. Even low light can increase the risk of night waking up and disrupt the sleep cycle.
• Don’t watch TV in bed or scroll on your mobile phone: scroll Watching TV on your phone or bed can associate your bed as a place to wake up. Try using only the bed for sleep.
• Roll your heart before going to bed: Bending your mind before going to bed will ensure that your mind is calm and your body is ready to go to sleep. This gives you a high quality sleep and you won’t experience awakening.

10-3-2-1-0 Does the hack really work?

Better sleep means better quality of life, along with better mood, increased productivity and reduced stress. Instead of throwing and spinning the bed, try the 10-3-2-1-0 sleep routine. Many people report that this routine is effective in preparing your body for sleep. It’s difficult to get used to any routine, but focus on gradually sustainable changes rather than a complete routine to reduce sleep stress and anxiety. Hopefully, this advice will help you relax, fall asleep and make a good quality sleep easier.