If you’re not getting as much sleep as you need, you aren’t alone. According to the US Centers for Disease Control and Prevention, more than a third of American adults don’t get enough sleep. It happens to all of us, but bad sleep is more serious than you might realize. It’s associated with the development of chronic conditions such as high blood pressure, heart disease, diabetes and stroke.
Thankfully, you aren’t doomed to live with poor sleep. Focusing on your habits around bedtime can go a long way toward achieving better sleep. The 10-3-2-1-0 is a presleep routine that helps your mind and body wind down, prepare for sleep and ensure high-quality rest.
What is the 10-3-2-1-0 sleep hack?
Most adults require a good six to nine hours of quality sleep each night. The 10-3-2-1-0 is a presleep routine that helps you relax and signals both your body and mind that it’s time to wind down. Here is everything you need to know.
10 hours before bed: no more caffeine
Caffeine is the most commonly consumed psychoactive substance in the world. Caffeine consumption should ideally end 10 hours before bed since it can disrupt your sleep-wake cycle when consumed closer to bedtime. The half-life of a single dose of caffeine is about three to seven hours, so your body takes a minimum of 10 hours to eliminate caffeine from your bloodstream. This is a good general rule, but 10 hours may be too rigid for some as sensitivity to caffeine varies.
Along with coffee, caffeine may also be present in other drinks, such as sports drinks, soda, energy drinks, some teas and chocolate. Certain medications may also contain caffeine. You must read the labels of medications or drinks you’re consuming, to avoid caffeine consumption around your bedtime.
3 hours before bed: no more food or alcohol
Although consumption of alcohol before bed may seem to be relaxing, it is a common disruptor of sleep. It leads to decreased sleep quality and causes frequent overnight awakenings, which ultimately makes you feel tired throughout the next day.
It may also be beneficial to avoid consuming certain foods three hours before bed, since they can lead to heartburn (acid reflux) and disrupt sleep. A few such foods include fried, spicy and high-fat foods. You may also want to avoid foods high in added sugars such as candies, cookies and desserts, since they can also lead to poor sleep quality.
2 hours before bed: no more work
You may want to end all work-related activities two hours before bed to ensure you get good quality sleep. Relaxing your mind will help you prepare for sleep. You can practice meditation, muscle relaxation and journaling to calm your mind after work. This helps to create a buffer time zone between your work and sleep time, allowing your brain to slow down and promoting a better quality of sleep.
1 hour before bed: no more screens
It’s suggested to avoid using smartphones, televisions, computers, tablets or other devices at least one hour before bed in your actual bed. Blue light before bed is not generally recommended, it is not as disruptive as we once thought. Sleep experts still urge you to avoid using screens in your bed before trying to go to sleep. If your bed is the one place you scroll on your phone or watch TV the most, the body will associate your bed as a place to be awake; making it harder to fall asleep at night.
Hit snooze 0 times in the morning
Hitting the snooze button may disrupt your sleep cycle, making you feel more tired. It’s often better to get up with one alarm. The sleep between the alarms is often fragmented and low quality, which may decrease your overall alertness and motivation throughout the day. Along with making you tired, snoozing alarms can also make you late for your daily activities. Additionally, getting up with the first alarm, even if it feels difficult initially, can help reinforce a consistent sleep-wake pattern.
Other sleep hygiene tips
A few common tips that will help to maintain your sleep hygiene and ensure good quality sleep every night include:
- Keep electronics out of the bedroom: Keeping electronics out of your bedroom will ensure you are not getting exposed to blue light from them, which can disrupt your sleep-wake cycle.
- Create a routine: Creating a sleep routine prepares your body and mind for sleep. It signals to your body that it is time to sleep, ensuring timely and good-quality sleep.
- Avoid late-night exercise: Although exercise is good for your health, doing it one to two hours before bed can disrupt your sleep. Rigorous exercise close to your bedtime can increase your heart rate, adrenaline levels and body temperature, thereby making it difficult for you to fall asleep. Try gentle stretching or yoga poses, instead.
- Keep mid-day naps to 30 or shorter: Keeping your naps to 15 to 20 minutes or shorter can keep you energetic throughout the day. However, longer naps can interfere with your normal sleep time and make you feel lethargic and disoriented.
- Make your bedroom dark: Making your bedroom dark ensures high-quality sleep. Even low light can increase your risk of nighttime awakenings and disrupt your sleep cycle.
- Don’t watch TV or scroll on your phone in bed: Scrolling your phone or watching TV in bed can associate your bed as a place to be awake. Try to only use your bed for sleep.
- Wind your mind down before bed: Winding your mind before bed ensures your mind is calm and your body is preparing to fall asleep. This, in turn, ensures you get high-quality sleep and do not experience any awakenings.
Try this bedtime routine tonight
Better sleep means a better quality of life along with better mood, improved productivity and reduced stress. Instead of tossing and turning in your bed, try the 10-3-2-1-0 sleep routine. Although getting used to any routine is difficult, focus on gradual, sustainable changes rather than a perfect routine to reduce stress and anxiety about sleep. Hopefully, this advice will help you unwind and make falling asleep and getting good quality sleep easier.
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