Have you heard of a sleep hack 10-3-3-1-0? Try tonight to cure your sleepless nights

If you don’t sleep as much as you need, you’re not alone. According to the Centers for Disease Control and Prevention, more than one third US adults do not get enough sleep. It happens to all of us, but bad dream is more serious than you can realize. It is associated with Development of chronic conditions such as high blood pressure, heart disease, diabetes and stroke.

So, what can you do with a poor sleep? One of the most influential things you can do is focus on your sleep hygiene or your sleep habits.

Creation routine procedures Around your bed can make a big difference. 10-3-2-1-0 is a routine sleep that helps your mind and body get wet, prepare for sleep and provide high quality rest.

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

Most adults require good 6 up to 9 o’clock of quality sleep every night. 10-3-2-1-0 is a routine before sleeping, which helps you relax and signal to both the body and the mind that it is time to wind. Here’s all you need to know.

10 hours before bedtime: No more caffeine

Caffeine is the most often consumed Psychoactive substance in the world. Consumption of caffeine should ideally end 10 hours before bedtime as it may disrupt your sleep cycle when consumed closer to bedtime. The half -life of a dose of caffeine is approximately 3-7 hoursSo your body takes a minimum of 10 hours to eliminate your caffeine from your blood. This is a good general rule, but 10 hours may be too hard for some, as caffeine sensitivity varies.

Along with coffee, caffeine may also be present in others drinkssuch as sports drinks, soda, energy drinks, some teas and chocolate. Securely medication May also contain caffeine. You should read the labels of medicines or drinks Consume to avoid caffeine consumption around bedtime.

3 hours before bedtime: No more food or alcohol

Although alcohol consumption before bed may seem relaxing, this is common destroyer Dream. This leads to a decrease in the quality of sleep and causes frequent waking one night, which ultimately makes you feel tired the next day.

It may also be helpful to avoid consuming a definite food 3 hours before bedtime as they can lead to Sources (acid reflux) And they disturb sleep. Several such foods include fried, spicy and high -fat foods. You can also want to avoid foods with high content Added sugars Like candy, cookies and desserts, as they can also lead to poor sleep quality.

2 hours before bedtime: No more work

You may want end All work -related activities 2 hours before bedtime to make sure you get quality sleep. Relaxing your mind will help you prepare for sleep. You can practice Meditation, muscle relaxation and journals to calm your mind after work. This helps to create a buffer time zone between your work and the sleep time, which allows your brain to slow down and promote the better sleep quality.

1 hour before bedtime: No more screens

It is proposed to avoid the use of smartphones, TVs, computers, tablets or other devices at least one hour before bedtime in Your actual bed. Blue light before bed is usually not recommended, not destructive as we once thoughtS Sleep experts are still urging you to avoid using screens in your bed before trying to fall asleep. If your bed is one place you scroll on your phone or watch TV most, your body will connect your bed as a place to be awake; difficulty falling asleep at night.

Do not hit sums in the morning

Striking the postpone button can disturb your sleep cycle that makes you feel more tiredS It is often better to become an alarm. Sleep between alarms is often fragmented and low quality that can Reduction Your overall vigilance and motivation throughout the day. Along with the fact that they are tired, delay alarms can also be late for your daily activities. In addition, getting up with the first alarm, even if it feels difficult initially, can help enhance a constant sleep model.

Other tips for sleeping hygiene

A few general tips that will help you maintain your sleep hygiene and secure a good quality sleep Every night includes:

• Keep the electronics outside the bedroom: Withstanding electronics from your bedroom will ensure that you do not expose yourself to blue light from them, which can break your sleep-wrecking cycle.
• Create a routine: Creating a sleeping routine prepares your body and mind for sleep. It signals your body that it is time to sleep, guaranteeing a timely and quality sleep.
• Avoid late night exercises: Although exercises are beneficial for your health, doing it 1 to 2 hours before going to bed can disturb your sleep. Strict exercise near your bedtime can Increase your heart rate, adrenaline levels and body temperature, thus making it difficult to fall asleep. Try gently stretching or YogaInstead.
• Keep the middle of the day sleep up to 30 or shorter: Keeping sleepy up to 15 to 20 minutes or briefly can hold you vigorous Throughout the day. However, the longer sleepy can interfere with your normal sleep time and make you feel lethargic and disoriented.
• Make your bedroom dark: Doing your Darker Provides high quality sleep. Even low light can increase the risk of awakening at night and disturb the cycle of your sleep.
• Don’t watch TV or scroll on your phone to bed: Scrolling Your phone or watching TV in bed can connect your bed as a place to be awake. Try to use your bed only for sleep.
• Wrap your mind before going to bed: The winding of your mind before going to bed guarantees that your mind is calm and your body is preparing to fall asleep. This, in turn, guarantees that you get high quality sleep and do not have any awakening.

Try this bedtime routine tonight

A better sleep means better quality of life, along with a better mood, improved performance and reduced stress. Instead of throwing and rotating in your bed, try a routine sleep 10-3-2-1-0. Although getting used to every routine is difficult, focus on gradual, sustainable changes, not a perfect routine to reduce stress and sleep anxiety. Let’s hope this advice will help you relax and fall asleep and get a quality sleep easier.