Follow the 10-3-2-1-0 Sleep Rule and Kick Those Sleepless Nights to the Curb

Throw in the night and turning and not enough sleepYou are not alone. According to the centers of US disease control and prevention centers, More than a third That American adults do not receive enough sleep. This happens to all of us but is more serious than you can understand bad sleep. Is associated with Development of chronic conditions Like high blood pressure, heart disease, diabetes and strokes.

Thankfully, you are not convicted to live with poor sleep. To focus on your habits around bed can go a long way to get better sleep. 10-3-2-1-0 is a holiday that provides you to prepare for your mind and body, sleep and high quality relaxation.

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

Most of the adults require good six to nine hours Quality sleep every night. 10-3-2-1-0 is a holiday that helps you get to relax and get your body and mind. Here’s all you need to know.

10 hours before bed: No more caffeine

Caffeine is most consumed psychoactive substance in the world. Caffeine consumption is ideal 10 hours before bed, because while consuming closer to bed, you can disrupt your wake of sleep. About a caffeine half life of a dose Three or seven hoursSo your body takes a minimum of 10 hours to remove caffeine from your blood circulation. This is a good general rule, but can be very harsh as sensitivity to caffeine for 10 hours.

Coffee with coffee can also be in the other drinkSports drinks, soda, energy drinks, like some tea and chocolate. Definite medicine Caffeine can also be. You should read the tags of drugs or drink You consume to prevent caffeine consumption around your bedroom.

3 hours before the bed: No more food or alcohol

Although alcohol consumption appears to be comfortable before bed demolition Sleep. Causes sleeping quality and often wake up in one night, as a result, it feels tired during the next day.

It may also be useful not to consume certain food Three hours before bed, it can cause it Heartburn (acid reflux) and break the sleep. Several such food includes fried, spicy and high-fat foods. You may also want to avoid high foods added sugar As such as sweets, cookies and desserts, because they can also cause weak sleep quality.

2 hours before bed: No more work

You can request end Two hours before bedtime all work-related activities be sure to receive quality sleep. Relaxing your mind will help you get asleep. You can practice Meditation, muscle comfort and magazine to calm your mind after work. This helps you create a buffer time zone between your work and your sleep time, which allows you to make a better sleep and promote your brain.

1 hour before bed: No more screens

Smartphones, TVs, computers, tablets or other devices are offered to use at least one hour before at least one hour before in your real bed. Blue light before bed is generally not recommended but not like this A breaker as we once thought. Sleep experts still call you to not use the screens in your bed before bedtime. If your bed is a place where you scroll on your phone or watch the most of the TV, it will be awake of sleeping, it makes it difficult to fall asleep at night.

Click snooze 0 times in the morning

Shooting a snooze button, you can break your sleeping period, you feel tired. To keep up with an alarm is much better. The dream between signals is often broken and low quality, may reduce General sensitivity and motivation during the day. Along with the tired of being tired, snouzing alarms can also delay your daily activities. In addition, it can help strengthen a consistent sleeping mode, even if it feels difficult with the first alarm.

Tips on other sleep hygiene

Several general advice to help protect your sleep and provide good quality sleep The following includes each night:

• Store outside the bedroom: Keeping the electronics outside your bedroom will ensure that you have not been exposed to blue light from them that can break your waking period.
• Create routine: Creating a sleeping mode, prepares your body and mind for sleep. It is time to provide timely and quality sleep that signals your body.
• Avoid late late exercises: Although the exercise is good for your health, it can break him a couple of hours before bed or two. Serious exercise close to bedtime rarely Increase your heart rate, adrenaline levels and body temperature, thereby difficult you can fall asleep. Try to stretch gently or Yoga posesinstead.
• Keep the daytime half for 30 minutes or less: Keeping your NAPs for 15-20 minutes or less can save you energetic during the day. However, the longer naps can interfere in your normal sleeping time and may feel lethargic and disorient.
• Be the darkness of your bedroom: Do the bedroom dark Provides high quality sleep. Even low light can increase your risk of awakening even light night and break your dream period.
• Don’t watch TV or scroll on your phone in bed: Revolution Watching TV in your phone or bed can unite as a place to be awake of your bed. Try to use your bed only for your bed.
• Lower your mind before bed: Prevents your mind before bedtime soothes your mind and your body is preparing to fall asleep. This, in turn, does not live high quality sleep and no awakening.

Does 10-3-2-1-0 Hack really work?

Better sleep means a better quality of life, productivity and reduced stress along with a better mood. Try 10-3-2-1-0 sleep mode instead of throwing up on your bed and rotate. Many stated that this agenda was effective in making his body asleep. Although it is difficult to use in any order, not a perfect diary to reduce stress and anxiety related to sleep, gradually, pay attention to continuous changes. Hopefully, this advice will help you to pave and fall asleep and make quality sleep easier.