Following the formula of 10-3-2-1-0, to sleep the best sleep is essential for our health and overall happiness. But with busy schedules and constant troubles, fast sleeping and sleeping can feel like a challenge. It is the place where the sleep formula of 10-3-2-1-0 is coming. Here we will break down the formula step by step so you can drift faster and wake up to be refreshed.
No caffeine 10 hours before going to bed
Caffeine can be in your system for hours, keeping you alert when you are trying your best. According to a learn Made in 2013, even after 6 hours, caffeine has reduced sleep more than an hour. This type of lack of sleep, if continued for many nights, can hinder daytime function. The rules of recommendations to avoid caffeine, tea, energy drinks and even chocolate at least 10 hours before bed. This gives your body enough time to metabolize caffeine, allowing you to relax and prepare for sleep naturally.
No food or alcohol 3 hours before going to bed
Eating big meals or drinking alcohol right before bed can cause sleep disorders. Although alcohol can help you sleep at first, it leads to poor quality sleep, food can cause your digestive system to work extra hours. To avoid these problems, be aimed at using a final meal or drink at least three hours before you go to bed.
Stop working 2 hours before going to bed
Work stress may be one of the largest disturbances. When we dug up some studies, we found that one learn Performed in 2009, the stressful working conditions related to less health and operating in many nights may have a negative impact on daytime functions. Work until you go to bed to keep your mind in the top form, whether you are responding to emails or giving new ideas. Stop all activities related to work at least two hours before going to bed to combat this. Use this time to relax, practice meditation, or enjoy a gentle entertainment.
Put the screen down 1 hour before going to bed
Melatonin hormone, sleep control, broken by blue light from phones, tablets and televisions. At least one hour before going to bed, turning off all screens to give your brain time to relax and ready for sleep. Try reading a book, listening to relaxing music or practicing breathing exercises as alternatives for rolls.
A simple yoga mudra to reduce sleep disorders #s
No sleep in the morning
The final rule focuses on how you wake up. When you press the alarm button, your sleep cycle is interrupted and in return, you feel tired. As soon as your alarm, out of bed. Put consistent waking time is essential to manage your sleep schedule and improve your sleep quality.
Why does this formula work
Rules 10-3-2-1-0, not just a different sleep trend, it originates from habits that match your body’s natural rhythm. By eliminating stimulants, reducing annoyance and creating a habit of sleeping first, you are giving the best opportunity to relax and recover. Over time, these steps can lead to better sleep quality, focusing on the day and better overall health.
