Good quality sleep is essential for your body to function best. Without it, there are several side effects that disrupt your daily life. However, if you do not sleep enough at night, you are not alone. According to the Centers for Disease Control and Prevention, More than a third American adults do not sleep enough. Bad quality of sleep is often associated with Development of chronic conditions Such as high blood pressure, heart disease, diabetes and stroke. Maintaining proper sleep hygiene can help you Sleep better Every night.
Creation routines Around your sleep can improve your sleep hygiene, which can lead to a better sleep. 10-3-2-1-0 is one such routine before bed that helps your mind and body descend, prepare for sleep and provide high quality rest.
What is the sleeping hacker 10-3-2-1-0?
Most adults require a good 6 up to 9 hours The quality sleep every night. 10-3-2-1-0 is a routine before bed that helps you relax and signal both your body and mind that it's time to get down. Here's all you need to know.
10 hours before bedtime: No more caffeine
Caffeine is mostly wasted A psychoactive substance in the world. Caffeine consumption should ideally end 10 hours before bedtime as it can disrupt the sleeping cycle when consuming closer to sleep. Half -life of one dose of caffeine 3-7 hoursSo that your body lasts at least 10 hours to eliminate caffeine from your bloodstream. This is a good general rule, but 10 hours can be too rigid for some, because caffeine sensitivity varies.
Along with coffee, caffeine may be present in others DrinksSuch as sports drinks, soda, energy drinks, teas and chocolate. Determined Medications It can also contain caffeine. You must read the labels of drugs or Drinks You consume to avoid consumption of caffeine around your sleep.
3 hours before bedtime: No more food or alcohol
Although the consumption of alcohol before bed may seem relaxing, it is common disruption to sleep. It leads to reduced sleep quality and causes frequent waking overnight, which eventually makes you feel tired during the next day.
It can also be useful to avoid consuming certain food 3 hours before bedtime because they can lead to Heartburn (acid reflux) and disrupted sleep. Several such foods include fried, spicy and fat foods. Maybe you also want to avoid food high Added sugars Such as 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 a quality sleep. Relaxing your mind will help you prepare for sleep. You can Exercise Meditation, muscle relaxation and magazine to calm your mind after work. This helps create a buffer time zone between your work and sleep time, allowing your brain to slow down and promote better sleep quality.
1 hour before bedtime: No more screens
It is suggested to avoid the use of smartphones, TVs, computers, tablets or other devices at least one hour before bedtime in your real bed. Generally not recommended blue light before bed, is not so disturbing as we once thought. Sleeping experts still urge you to avoid using screens in your bed before trying to sleep. If your bed is one place you are moving on your phone or watching TV most, the body will connect your bed as a wake -up place; that makes it difficult to sleep at night.
Don't hit in the morning
Hitting the snooze button can disrupt your sleeping cycle by making you feel more tired. It is often better to get up with an alarm. Sleeping between alarms is often fragmented and low quality, which can reduction Your overall vigilance and motivation during the day. Along with making you tired, sneezing alarms can also make you late for your daily activities. In addition, getting up with the first alarm, even if initially feels difficult, can help strengthen the consistent sleeping pattern.
Other sleep hygiene tips
A few common tips to help maintain sleep hygiene and provide good Quality Sleep Each night includes:
- Keep the electronics out of the bedroom: Maintaining electronics outside your bedroom will ensure you do not expose them to blue light, which can disrupt the sleeping cycle for sleep.
- Create a routine: Creating a sleeping routine prepares your body and mind for sleeping. Your body signals that it is time to sleep, providing timely and quality sleep.
- Avoid exercise late at night: Although exercise is good for your health, making 1 to 2 hours before bedtime can disrupt your sleep. Rigorous exercise close to your sleep can Increase your heart rate, adrenaline levels and body temperature, making it difficult to fall asleep. Try gently stretching or Yoga posesInstead.
- Keep the naps in the middle of the day of 30 or shorter: Maintaining a nap of 15 to 20 minutes or shorter can keep you energetic During the day. However, longer napes can interfere with normal sleep time and make you feel lethargic and disoriented.
- Make your bedroom dark: Making your own Bedroom dark Provides high quality sleep. Even low light can increase the risk of night awakening and disrupt the sleeping cycle.
- Don't watch TV or move on your phone in bed: Movement Your phone or watching TV in bed can connect your bed as a place to wake up. Try using your bed only for sleep.
- Promise your mind before bedtime: Wrapping your mind before bedtime provides your mind to be calm and your body is preparing to fall asleep. This, in turn, guarantees that you will get a quality sleep and you do not experience waking up.
Try this sleep routine tonight
Better sleep means a better quality of life, along with a better mood, improved productivity and reduced stress. Instead of throwing and turning to bed, try a sleeping routine 10-3-2-1-0. Although used to every 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 to develop and fall asleep and make it easier to get quality sleep.