Upgrade Your Bedtime Routine With the 10-3-2-1-0 Sleep Hack. It Might Be The Cure to Your Sleepless Nights
High -quality sleep is essential for your body to play the best role. Without it, you will destroy several side effects of daily life. However, if you do not have enough sleep at night, you are not alone. According to the disease control and prevention center More than one -third Adults in the United States do not have enough sleep. Poor sleep quality is usually and and with Development of chronic diseases For example, hypertension, heart disease, diabetes and stroke. Keeping proper sleep hygiene can help you Sleep better Every night.
create Routine Sleeping time can improve your sleep and improve sleep. 10-3-2-1-0 is such a pre-sleep program that can help your physical and mental reduction, prepare for sleep and ensure high-quality rest.
What is the sleeping hacker 10-3-2-1-0?
Most adults need a good 6 9 hours High -quality sleep every night. 10-3-2-1-0 is a routine procedure for pre-sleep, which can help you relax your body and mind, send signals, and notice that it is time to relax. This is everything you need to know.
10 hours before going to bed: no more caffeine
Caffeine is the most common Mental activity material In the world. The consumption of caffeine should end 10 hours before going to bed because it may destroy your sleep effect cycle when it is close to sleeping time. One dose of caffeine half -life is 3-7 hoursSo your body takes at least 10 hours to eliminate caffeine from the blood. This is a good general rule, but 10 hours may be too rigid, because some people have different sensitivity to caffeine.
With coffee, caffeine may also exist in others drinksFor example, sports drinks, soda, 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 in bedtime.
3 hours before going to bed: no longer food or alcohol
Although the consumption of drinking before going to bed seems to be relaxed, this is a common Destroyer Sleep. It leads to a decrease in sleep quality and frequently awakened overnight, which eventually makes you tired the next day.
Avoid eating food 3 hours before going to bed, because they can cause Stomach burning (gastric acid reflux) And destroy sleep. Some such foods include fried, spicy and high -fat foods. You may also want to avoid high food Add sugar For example, candy, biscuits and desserts, because they can also cause poor sleep quality.
2 hours before going to bed: no longer work
You might think End 2 hours before going to bed, all activities related to work to ensure that you get quality sleep. Relaxing your body and mind will help you prepare for sleep. you can practice Meditation, muscle relaxation and diary to make your thoughts calm after getting off work. This helps create a buffer zone between your work and sleep time, which slows down your brain and promote better sleep quality.
1 hour before going to bed: there is no more screen
It is recommended to avoid using smartphones, TVs, computers, tablets or other devices at least one hour before going to bed exist Your actual bed. It is usually not recommended to bed in front of bed, it is not like As we have thought of destructionEssence Sleep experts still urge you to avoid using the screen on the bed before trying to fall asleep. If your bed is where you scroll on your mobile phone or watch the most TV, your body will make your bed a awake place; it is difficult to fall asleep at night.
Don’t hit SN in the morning
Clicking on the sleeping button may destroy your sleep cycle and make you feel TiringEssence Usually it is best to use an alarm. Sleep between the alarm is usually scattered, the quality is low, which may reduce Your overall machine is sensitive and motivated. In addition to making you tired, sneezing alerts can also make your daily activities late. In addition, even if it feels very difficult at first, it can help enhance the consistent sleep effect mode.
Other sleep hygiene skills
Some common techniques can help you maintain your sleep hygiene and ensure good quality sleep Every night, including:
- Keep the electronic device away from the bedroom: Keeping electronic equipment away from the bedroom will ensure that you will not be exposed to Blu -ray from it, which may destroy your sleep effect cycle.
- Create a routine: Creating sleep routine can prepare sleep for your body and mind. It sends a signal to your body, saying that it is time to sleep, ensuring timely and good quality.
- Avoid late night exercise: Although exercise is beneficial to your health, 1 to 2 hours before going to bed will destroy your sleep. Strict exercise nearby before bedtime able Increase heart rate, adrenaline levels and body temperature, making it difficult for you to fall asleep. Try gently stretching or Yoga poseInstead.
- Sub -nap at noon to 30 times or shorter: Keep a nap to 15 to 20 minutes, or shorter you can keep you Vitality All day. However, the longer nursing will interfere with your normal sleep time and make you feel drowsy and lost.
- Make your bedroom dark: You Bedroom dark Make sure high -quality sleep. Even low light can increase your risk of night awakening and destroy your sleep cycle.
- Don’t look at TV or roll your phone on the bed: scroll Your phone or watching TV on bed can connect your bed as a sober place. Try to sleep with only bed.
- Hold your mind before going to bed: Hold your mind before going to bed to make sure your mind is calm, and your body is preparing to fall asleep. Conversely, this can ensure that you get high -quality sleep and not awakened.
Try to go to bed tonight
Better sleep means better quality of life and better mood, improve productivity and reduce stress. There is no need to throw and turn the bed, but try the sleep program of 10-3-2-1-0. Although it is difficult to get used to any routine, we must focus on gradual and sustainable changes, rather than reducing the ideal conventional routine of sleep pressure and anxiety. I hope this suggestion will help you relax your mind and mind, make you sleep, and make good quality sleep easier.
