The 10-3-2-1-0 sleep method is a lifestyle hack that can help improve sleep quality without the need for medication. It also eliminates post-wake-up tiredness.
2
10
The '10' rule means to stop caffeine consumption 10 hours before bedtime. Avoid drinking caffeinated drinks after 2:00 pm as this will allow the body to eliminate their effects before you sleep.
3
3
This rule suggests finishing your dinner and drinks (alcohol) three hours before you sleep so that your body can work around digesting them in advance. Else, it can cause acidity and disturbance.
4
2
The '2' rule indicates shutting down laptops and not attending work calls two hours before bed. This is because screen time and work-related stress can keep the mind active and disturb sleep.
5
1
Using phones before bedtime increases brain activity and decreases melatonin which is important for the sleep-wake cycle. This method suggests not using your gadgets one hour before bedtime.
6
0
The '0' is to never hit the snooze button on your alarm clock. Every time your alarm goes off, your cortisol increases and makes you restless right in the morning.