If you’re one of the many struggling to get a good night’s rest, the ’10-3-2-1-0′ sleep formula might be just what you need.
Designed as a pre-sleep routine to encourage deep, restful sleep, this five-step formula addresses common habits that interfere with quality rest. The New York Post reveals how it works.
10 Hours Before Bed: Cut the Caffeine
Caffeine can linger in the body for hours, making it harder to wind down for the night. Experts recommend avoiding coffee and other caffeinated products like soda and chocolate at least ten hours before bed. This gives your body time to process the caffeine fully, allowing adenosine, a sleep-promoting neurotransmitter, to work effectively.
3 Hours Before Bed: Stop Eating and Drinking Alcohol
Consuming food or alcohol within three hours of bedtime can lead to disrupted sleep. Alcohol may make you feel drowsy, but it often disrupts sleep cycles. Heavy or acidic meals can also cause discomfort, heartburn, or blood sugar spikes, keeping you up. Opt for a light meal instead, and avoid alcohol as much as possible for optimal sleep quality.
2 Hours Before Bed: Shut Off Work-Related Activities
Creating a mental separation between work and relaxation can improve sleep quality. Experts suggest stepping away from emails, work projects, and other mentally engaging activities two hours before bedtime. Meditation and deep breathing can help slow your mind and prepare you for rest.
1 Hour Before Bed: Put Down Devices
Electronic screens emit blue light, which interferes with melatonin production and delays sleep. Powering down devices an hour before bed lets your body naturally prepare for rest. Blue light also disrupts circadian rhythms, making it harder to fall asleep. Instead of scrolling, try reading or listening to a relaxing podcast to unwind.
0 Snooze Button Hits
Finally, resist the urge to hit the snooze button. The fragmented sleep between snoozes tends to be low-quality and can increase fatigue and brain fog. Set your alarm for when you intend to wake up and stick to it—your body will thank you.
Adding this formula to your nightly routine may make all the difference in achieving a full night’s rest. Experts also suggest using blackout curtains, air purifiers, and magnesium supplements to support restful sleep.
This article was written with the assistance of artificial intelligence.