Have you heard of the sleep hacker on 10-3-2-1-0? Try to heal your sleepless night tonight

If your sleep doesn’t take time, you’re not alone. More than one-third of U.S. adults do not have enough sleep, according to the Centers for Disease Control and Prevention. This happens to all of us, but lack of sleep is worse than you might realize. It is associated with the development of chronic diseases such as hypertension, 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.

Creating routines during bedtime can make a big difference. 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 6 to 9 hours of high-quality sleep each 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 substance 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 single dose of caffeine is about 3-7 hours, so 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.

In addition to coffee, caffeine may also be present in other beverages such as sports drinks, sodas, energy drinks, some teas and chocolates. Caffeine may also be present in certain drugs. You must read the label of the medication or beverage you are consuming to avoid consuming caffeine during bedtime.

3 hours before going to bed: no more food or alcohol

Although alcohol consumption before bed seems relaxing, it is a common disruptor of sleep. It causes a lower quality of sleep and leads to frequent overnight awakenings, which ultimately makes you feel tired the next day.

Avoid avoiding certain foods 3 hours before bed, as they can cause heartburn (acid reflux) and disrupt sleep. Some of these foods include fried, spicy and high-fat foods. You may also want to avoid foods from added sugar like sugar, cookies, and desserts, as they can also lead to poor sleep quality.

2 hours before going to bed: no longer working

You may need to end all work-related activities 2 hours before going to bed 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 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 use the blue light in front of the bed, it is not 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 the most on your phone or watch TV, your body will make your bed a wakeful place; it’s hard to fall asleep at night.

Don’t call SN in the morning

Pressing the snooze button may disrupt your sleep cycle and make you feel even more tired. It is usually best to use an alarm. Sleep between alarms is usually dispersed and of low quality, which may reduce overall alertness 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 will help maintain your sleep hygiene and ensure high-quality sleep every night include:

• 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 can increase your heart rate, adrenaline levels, and body temperature, making it difficult for you to fall asleep. Try gentle stretching or yoga posing.
• Take a nap at noon until 30 times or less: Take a nap for 15 to 20 minutes, otherwise short, which will keep you energetic throughout the day. However, longer naps can interfere with your normal sleep time and make you feel lethargic and disorientated.
• Make your bedroom dark: Make the 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: Scrolling your phone or watching TV on the bed can make your bed blend in. 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.