After a long day of work, going to bed and sleeping looks like the easiest thing in the world. However, for many people, it is rarely easy. According to centers of control and prevention of diseases, More than a third American adults do not get enough sleep. Don’t just rest enough to get up in the morning, but it can also cause Chronic conditions Such as hypertension and heart disease. If you are struggling to sleep, the time can come to try to do something new.
The rule of 10-3-2-1-0 is actually a routine of a offer that helps to accelerate your brain and body and prepare sleep, which ensures high quality comfort. We have learned that focusing on your habits at bedtime can help you get better sleep. Here is more information.
What is 10-3-2-1-0 sleep hack?
Most adults need good. Six to nine hours Every night standard sleep. 10-3-2-1-0 is the routine of a offer that helps you relax and indicate your body and mind that the time is now. This is everything you need to know.
10 hours before bed: no more caffeine
Caffeine is most commonly eaten Psychological substance Caffeine consumption in the world should ideally end 10 hours before bed, because it can disrupt your sleep when eating near bedtime. A dose of caffeine is about half a life Three to seven hoursSo your body takes at least 10 hours to remove caffeine from your bloodstream. This is an excellent general principle, but caffeine sensitivity can be very strict 10 hours.
With coffee, caffeine can also be present in other drinks, such as sports drinks, soda, energy drinks, some tea and chocolate. Something Medicines Caffeine can also be included. To avoid caffeine consumption at your bed, you should read medicines or drinks labels.
3 hours before bed: no more food or alcohol
Although alcohol consumption may look comfortable before bed, it is a normal thing Disrupting It reduces the quality of sleep and causes repeated awareness overnight, which eventually makes you feel tired at the next day.
It can also be beneficial to avoid the use of some foods three hours before bed, as they can cause it Hurry of Heart (reflux of acidity) And disrupt sleep. Some foods are included in fried, spicy and high fat foods. You also want to avoid high food items Sugar added Like candy, cookies and sweet, they can also lead to poor sleep quality.
2 hours before bed: no more work
You want End Two hours before bed, all work -related activities make sure you get good quality sleep. Resting your brain will help you prepare sleep. You can Exercise Meditation, muscle relaxation and journal to calm your brain after work. This helps to create a buffer -time zone between your work and sleep times, which promotes your brain slower and better quality of sleep.
1 hour before bed: no more screens
It has been suggested that at least an hour from bed smartphones, television, computers, tablets or other devices to avoid using I Your original bed. Blue light before bed is not recommended but it is not like this The disruption as we thought once thought. Sleep experts still urge you to refrain from using screens in your bed before trying to sleep. If your bed is the place where you scroll on your phone or watch the most TV, the body will connect your bed as a place to wake up, making it difficult to sleep at night.
Hit out Snoz 0 times in the morning
Hitting the Snow button can disrupt your sleep cycle, which makes you feel More tired. Waking up with an alarm is often better. Sleep between alarm is often scattered and low quality, which can Deduction Your overall vigilance and encouragement throughout the day. In addition to getting tired, the snoring alarms can make you too late in your daily activities. In addition, getting up with the first alarm, even if it initially feels difficult, can help strengthen the permanent way of waking up from sleep.
Other sleep hygiene indicators
Some of the common points that help maintain your sleep hygiene and ensure good quality sleep every night include:
- Keep electronics away from the bedroom: Keeping electronics away from your bedroom will ensure that you are not experiencing blue light from them, which can disrupt your sleep cycle.
- Make the usual: Making sleep normal prepares your body and brain to sleep. It indicates your body that it is time for bed to ensure time and good quality sleep.
- Avoid overnight workouts: Although exercise is good for your health, doing one to two hours before bed can disrupt your sleep. A hard workout near your bedtime Can Increase your heartbeat, adrenaline levels and body temperature, thus making you difficult to sleep. Instead, try to pull softly or pose yoga.
- Keep the mid -de -nip 30 minutes or less: Keeping your naps for 15 to 20 minutes or less can keep you up Energized Throughout the day, however, the long tall tall tall tall tall tall tall tah lol tah lol tah lol tah lol tah lol tah lol tah l Long parts
- Make your bedroom dark: Own Bedroom black Ensures high quality sleep. Even low light can increase the risk of awareness at night and disrupt your sleep cycle.
- Don’t look at TV or Scroll on your phone on bed: Scroll your phone or watch TV on bed can add your bed as a place to awaken. Just try to use your bed for sleep.
- Run your mind down before bed: Your brain is calm while wrapped your brain before bed and your body is preparing to sleep. As a result, it ensures that you get high quality sleep and do not experience any awareness.
Does the 10-3-2-1-0 hack really work?
Improved sleep means better mood, better productive capacity and better quality of life with low stress. Instead of tossing and bending in your bed, try 10-3-2-1-0 as a sleep routine. Many people have reported that this routine is effective in preparing your body’s sleep. Although it is difficult to be addicted to any routine, focus on gradual, sustainable changes rather than a great routine to reduce stress and anxiety about sleep. Hopefully, this advice will help you open and get sleep and get good quality of quality.