The 10-3-2-1-0 sleep method: How it works
Sleep, as much as it is important, is hard to get owing to various physical, mental, and emotional issues. And while there are many medicines in place that can help you sleep like a baby, there is a simple lifestyle hack that can work just as effectively. Well, we are talking about the 10-3-2-1-0 sleep method. Here is how it works.
Here's what the 10-3-2-1-0 sleep method is
The 10-3-2-1-0 sleep rule has been designed to help people structure or restructure their bedtime routine to help them sleep deeply and restfully. It has been backed by several sleep experts and those who have tried it around the world. This method is believed to improve sleep quality, eliminate post-wake-up tiredness, make you more alert during the day, and increase productivity.
10: Cut out caffeine 10 hours before bedtime
Let's see how this method works. The '10' in this rule means to cut out caffeine consumption at least 10 hours before you hit the sack. Caffeine, which we all know is a stimulant that keeps us up, hinders sleep if consumed before bedtime. Avoid drinking caffeinated drinks after 2:00 pm as this will allow the body to eliminate their effects before you sleep.
3: Stop consuming alcohol or food 3 hours before sleeping
Drinking alcohol before bedtime means more frequent bathroom visits, sleep disturbance, and snoring, all of which lead to a more restless night. Even eating food just before calling it a day can lead to acidity and acid reflux. The key is to finish your dinner and drinks three hours before you sleep so that your body can work around digesting them in advance.
2: Stop working 2 hours before your usual sleeping time
The '2' in this rule indicates that one should shut down their laptop and stop attending work calls two hours before they go to bed. This is because increased screen time and work-related stress can keep the mind active, forcing you to stay up late, or worse, overnight. Focus on sleeping better so that you can finish the remaining work the next day.
1: No phones 1 hour before bed
Using phones before bedtime increases brain activity and decreases melatonin which is important for the sleep-wake cycle. It can also trigger your stress and anxiety with information that you don't want to find out right before you doze off. This method suggests not using your gadgets one hour before bedtime so that you can steer clear of all these to slumber soundly.
0: Don't hit the snooze button
And finally, the 0 in the 10-3-2-1-0 sleep method is to never hit the snooze button. Studies reveal that when you hit the snooze button on your alarm clock, your brain already knows that it will go up again as it has entered the waking-up process. Every time your alarm goes off, your cortisol increases and makes you restless right in the morning.
Does this method work? The answer is YES!
People who have tried the 10-3-2-1-0 sleep method shared that they felt more relaxed before hitting the bed, which helped them fall asleep faster and deeper. Some of them also experienced an increase in their productivity, a reduction in daytime fatigue, better mood, and reduced stress, which also added to their good night's sleep. So when are you trying it?
