Have You Heard of the 10-3-2-1-0 Sleep Hack? Try It Tonight to Cure Your Sleepless Nights
If your sleep doesn’t take time, you’re not alone. According to the Centers for Disease Control and Prevention More than one third American adults do not have enough sleep. This happens to all of us, but lack of sleep is worse than you might realize. It’s with The development of chronic diseases Such as high blood pressure, heart disease, diabetes and stroke.
So, what should you do if you lack sleep? One of the most influential things you can do is focus on sleep hygiene or your sleep habits.
create Routine It can be very different around your bedtime hours. 10-3-2-1-0 is a pre-sleep routine that can help you lower your body and mind, prepare for sleep and ensure high-quality rest.
What is the sleep hacker on 10-3-2-1-0?
Most adults need a good 6 To 9 hours High quality sleep every night. 10-3-2-1-0 is a pre-sleep routine that can help you relax and signal and notice the time to relax. Here’s everything you need to know.
10 hours before bed: no more caffeine
Caffeine is the most common Psychoactive substances In the world. The consumption of caffeine should ideally end 10 hours before bed, as it may disrupt your sleep effect cycle near bedtime. The half-life of a dose of caffeine is 3-7 hoursso it takes at least 10 hours for your body to remove caffeine from the blood. This is a good general rule, but 10 hours may be too rigid as some people will have different sensitivity to caffeine.
Along with coffee, caffeine may also be present in other drinkssuch as sports drinks, soda water, energy drinks, some tea and chocolate. affim drug It may also contain caffeine. You must read the drug label or drinks You are eating to avoid consuming caffeine during bedtime.
3 hours before going to bed: no more food or alcohol
Although the consumption of drinking before bed seems relaxing, it is a common Destroyer Sleep. It causes a lower quality of sleep and leads to frequent overnight awakenings, which ultimately makes you feel tired the next day.
Avoid eating certain foods food 3 hours before bed, because they can cause Heartburn (acid reflux) And destroy sleep. Some of these foods include fried, spicy and high-fat foods. You may also want to avoid high food Added sugar For example, candies, cookies and desserts, as they can also lead to poor sleep quality.
2 hours before going to bed: no longer working
You might want Ending 2 hours before bed, all work-related activities to ensure you get a quality sleep. Relaxation will help you prepare for your sleep. you can practice Meditation, muscle relaxation and diary to calm your mind after get off work. This helps create a buffered time zone between your work and sleep time, which slows down your brain and promotes better sleep quality.
1 hour before going to bed: No more screens
It is recommended to avoid using a smartphone, TV, computer, tablet or other device at least one hour before going to bed exist Your actual bed. It is not usually recommended to be in bedside blue light, it is not like As destructive as we once thought. Sleep experts still urge you to avoid using screens in bed before trying to fall asleep. If your bed is where you scroll on your phone or watch TV for the most, your body will make your bed a wakeful place; it’s hard to fall asleep at night.
Don’t call SN in the morning
Clicking the snooze button may ruin your sleep cycle and make you feel More tiring. It is usually best to use an alarm. The sleep between alarms is usually dispersed and of low quality, which may reduce Your overall agility and motivation throughout the day. In addition to getting you tired, a sneezing alarm can also make your daily activities late. Additionally, it can help enhance consistent sleep effects patterns even if it feels difficult at first.
Other sleep hygiene tips
Some common tips to help you maintain your sleep hygiene and ensure good quality sleep Every night includes:
- Keep electronic devices away from the bedroom: Keeping electronics away from the bedroom will ensure you are not exposed to blue light from it, which can disrupt your sleep effect cycle.
- Create a routine: Creating a sleep routine can prepare your mind and body for sleep. It signals your body that it is time to sleep, ensuring timely and good quality.
- Avoid late-night exercise: Although exercise is good for your health, 1 to 2 hours before bed can ruin your sleep. Strict exercise near bedtime able Increases your heart rate, adrenaline levels, and body temperature, making it difficult for you to fall asleep. Try a gentle stretch or Yoga Poseson the contrary.
- Take a nap at noon until 30 times or less: Keep nap for 15 to 20 minutes, or shorter to keep you Full of vitality All day. However, longer naps can interfere with your normal sleep time and make you feel lethargic and disorientated.
- Make your bedroom dark: Do yours Bedroom dark Ensure high-quality sleep. Even low light can increase your risk of awakening at night and disrupt your sleep cycle.
- Don’t watch TV or scroll on your bed with your phone: scroll Your cell phone or watching TV in bed can connect your bed as a place to sober. Try to sleep in bed only.
- Tuck your mind before going to bed: Entangle your mind before bed, making sure your mind is calm and your body is ready to fall asleep. This, in turn, ensures that you get high quality sleep and won’t wake up.
Try this bedtime tonight
Better sleep means better quality of life and a better mood, improving productivity and reducing stress. Instead of throwing and transferring the bed, try the 10-3-2-1-0 sleep program. While it’s hard to get used to any routine, focus on gradual, sustainable changes rather than reducing the ideal routine for sleep stress and anxiety. Hopefully this advice will help you relax, make falling asleep and make a good quality sleep easier.
