Struggling With Sleep? Try the Viral 10-3-2-1-0 Bedtime Formula

Who does not need a sound sleep? But in a busy and stressful schedule, it is out of the question. Thus, people do everything in their power to get enough sleep. Are you too facing sleep deprivation? Then the 10-3-2-1-0 Sleep Rule, also known as the New Sleep Rule, will prove useful to you. By following this simple rule, you can sleep like Kumbhakarna.

The ’10-3-2-1-0 Sleep Rule’ is a new sleep technique that is gaining traction online. This whole trend started when a sports medicine specialist and pediatrician, Dr. Jess Andrade, posted about it on social media. We’ll try to understand this rule in detail:

The first step in this rule is to stop the intake of caffeine, i.e., coffee and tea, 10 hours before bedtime. If the sleeping time is 10 p.m., then coffee and tea should not be taken after 12 p.m. Caffeine is a stimulant that boosts energy. Its effects can last for 6 hours or more in the body.

No Food or Alcohol 3 Hours Before Bed

The second step is to eat your last meal at least 3 hours before bedtime. Eating right before bedtime can cause frequent sleep disturbances.

No Work 2 Hours Before Bed

Close all your office or other work two hours before bedtime. Mentally active activities can alert you, making it difficult to fall asleep deeply.

No Screens

You should turn off your phone, TV, and computer screens an hour before bed. Blue light from gadgets inhibits the release of the hormone melatonin, which signals the body to sleep.

Morning: Zero Times Hitting Snooze

This routine completely prohibits hitting the alarm’s snooze button in the morning. Repeated snoozing is believed to disrupt your sleep cycle. To break this habit, keep your phone or alarm away from your bed so you have to get up to turn it off.