If you are not sleeping as much as you need, you are not alone. According to US centers for disease control and prevention, more than a third of American adults do not get enough sleep. It happens to all of us, but bad sleep is more serious than you can understand. It is related to the development of chronic conditions such as high blood pressure, heart disease, diabetes and stroke.
Thankfully, you are not doomed to live with poor sleep. Focusing on your sleeping habits can move far ahead towards achieving better sleep. 10-3-2-1-0 is a sleep routine that helps your mind and body rest, prepare for sleep and provide high quality rest.
What is 10-3-2-1-0 sleep hack?
Most adults require a good sleep six to nine hours with quality every night. 10-3-2-1-0 is a prone routine that helps you relax and signals both your body and your mind that it’s time to rest. Here is all you need to know.
10 hours before bed: no more caffeine
Caffeine is the most common psychoactive substance consumed in the world. Caffeine consumption should end ideally 10 hours before bed as it can disrupt your sleep waking cycle when consumed closer to sleep. Half of a single dose of caffeine is about three to seven hours, so your body requires a minimum of 10 hours to eliminate caffeine from your blood flow. This is a good general rule, but 10 hours can be very rigid for some as sensitivity to caffeine changes.
Along with coffee, caffeine can also be present in other drinks, such as sports drinks, soda, energy drinks, some teas and chocolate. Some medicines may also contain caffeine. You should read the medicines or drinks you are consuming, to avoid consuming caffeine about your sleep.
3 hours before bed: no more food or alcohol
Although alcohol consumption before bed may seem to be relaxing, it is a common disruption of sleep. It leads to reducing sleep quality and causes frequent waking overnight, which ultimately makes you feel tired the next day.
It can also be useful to avoid consuming certain foods three hours before bed, as they can lead to heartburn (acidic reflux) and break down sleep. Some such foods include fried, spicy and high -fat foods. You may also want to avoid high foods in added sugars such as cakes, cookies and cakes, as they can also lead to poor sleep quality.
2 hours before bed: no more work
You may want to put an end to all activities related to work two hours before bed to ensure you get to sleep in good quality. Relaxing your mind will help you prepare for sleep. You can practice meditation, muscle relaxation and journalist to calm your mind after work. This helps to create a buffer time area between your work and bedtime, allowing your brain to slow down and promote a better sleep quality.
1 hour before bed: no more screens
It is suggested to avoid using smartphones, televisions, computers, tablets or other devices at least one hour before bed WITHIN your current bed. The blue light in front of the bed is not generally recommended, it is not as devastating as we once thought. Sleep experts still encourage you to avoid using screens on your bed before trying to go to sleep. If your bed is the only place where you move to your phone or watch more TV, the body will accompany your bed as a place to wake up; Making it harder to fall asleep at night.
Sleeping stroke 0 times in the morning
Hitting the Snooze button can ruin your sleeping cycle, making you feel more tired. It is often better to get up with an alarm. Sleep between alarms is often fragmented and low quality, which can reduce your overall readiness and motivation throughout the day. Along with doing tired, sleep alarms can also make you late for your daily activities. Moreover, getting up with the first alarm, even if it feels difficult initially, can help strengthen a consistent sleeping pattern.
Other tips for sleep hygiene
Some common tips that will help maintain your sleep hygiene and provide good quality sleep every night include:
- Keep the electronics outside the bedroom: Keeping electronics outside your bedroom will ensure that you are not exposed to blue light from them, which can disrupt your sleep waking cycle.
- Create a routine: Creating a sleep routine prepares your body and mind for sleep. It signals your body that it’s time to sleep, providing sleep in time and good quality.
- Avoid late night exercise: Although exercise is good for your health, making it one to two hours before bed can disrupt your sleep. Rigorous exercise near your sleep can increase your heartbeat, adrenaline levels and body temperature, making it difficult for you to fall asleep. On the contrary, try soft stretch or yoga poses.
- Keep nap in midday to 30 or shorter: Keeping your eyes in 15-20 minutes or shorter can keep you energized all day. However, longer sleep can interfere with your normal sleep time and make you feel lethargic and disoriented.
- Make your bedroom dark: Making your dark dark room provides high quality sleep. Even low light can increase your risk of nightly awakening and disrupt your sleeping cycle.
- Don’t watch TV or move on your phone to bed: Moving your phone or watching TV in bed can accompany your bed as a place to wake up. Try to use only your bedroom for sleep.
- Serise your mind down in front of the bed: Turning your mind before the bed ensures that your mind is calm and your body is preparing to fall asleep. This, in turn, ensures that you get high quality sleep and not experience waking.
Try this sleep routine tonight
Better sleep means a better quality of life along with better humor, improving productivity and reduced stress. Instead of jumping and returning to your bed, try the 10-3-2-1-0 sleep routine. Although getting used to every routine is difficult, focus on gradual, durable changes than a perfect routine to reduce stress and anxiety for sleep. Hopefully, this tip will help you let go and make it easier to fall asleep and get to sleep in good quality.