If you are throwing and turning at night and you don’t have enough sleepYou are not alone. According to North -American Disease Control and Prevention Centers, More than a third of North adults -Americans don’t sleep enough. It all happens to us, but the evil sleep is more serious than you could realize. Is associated with the Development of chronic conditions such as high blood pressure, heart disease, diabetes and stroke.
Luckily you are not doomed to live with a poor dream. Focusing on your habits around bedtime can go a long way to get a better sleep. 10-3-2-1-0 is a routine of prisoners that helps the mind and body to lower, prepare to sleep and ensure a high quality break.
What is sleep pirate 10-3-2-1-0?
Most adults require a good Six to nine hours of quality sleep every night. 10-3-2-1-0 is a routine of prisoners that helps you to relax and point to your body and the mind that it is time to finish. Here is everything you need to know.
10 hours before bed: no more caffeine
Caffeine is the most consumed psychoactive substance In the world. Caffeine consumption should end ideally 10 hours before sleeping, as it can alter the sleep awakening cycle when consumed closer to bedtime. The one -dose semi -dose of caffeine is approximately Three to seven hoursSo the body takes a minimum of 10 hours to remove the caffeine from the bloodstream. This is a good general rule, but 10 hours can be too rigid for some, as caffeine sensitivity varies.
Together with coffee, caffeine may also be present in others drinkssuch as sports drinks, soda, energy drinks, some teas and chocolate. Certain drugs Can also contain caffeine. You need to read the tags of the medicine or drinks You are consuming, to prevent caffeine consumption around bedtime.
3 hours before bed: No more food or alcohol
Although the consumption of alcohol before bed may seem relaxing, it is common disorder of sleep. It gives a decrease in sleep quality and causes frequent awakening overnight, which ultimately makes you feel tired during the next day.
It may also be beneficial to avoid consuming certain alimony Three hours before sleeping, as they can carry Corpar — (acid reflux) And disturb sleep. Some such foods include fried, spicy and rich fat foods. You may also want to avoid high food added sugars Such as candies, cookies and dessert because they can also cause poor sleep quality.
2 hours before sleeping: no more work
You may want end All activities related to work two hours before sleeping for good quality sleep. Relaxing the mind will help you prepare -you sleep. You can practice Meditation, muscle relaxation and daily to calm the mind after work. This helps create a tampon time zone between your work and sleep time, allowing your brain to slow down and promote a better sleep quality.
1 hour before bed: There are no longer screens
It is recommended to avoid using smartphones, TVs, computers, tablets or other devices at least one hour before sleeping in your real bed. Blue light before bed is not generally recommended but is not disruptive as we thought. Sleep experts still urge you to avoid using screens in bed before trying to go to bed. If the bed is the only place to move to the phone or watch the television plus, the body will associate the bed as a place to be awake, making it harder to fall asleep at night.
Hit -S 0 times in the morning
Put the snooze button can alter the sleep cycle, doing -you feel More tired. It is often better to lift -with an alarm. Sleep between alarms is often fragmented and of low quality decrease Your overall alert and motivation throughout the day. In addition to making -you tired, reflection alarms can also be late for your daily activities. In addition, getting up with the first alarm, although it is difficult to initially help to strengthen a consistent pattern of sleep awakening.
Other tips on sleep hygiene
Some common tips that will help maintain sleep hygiene and assure you well quality sleep Each night includes:
- Keep the electronics out of the bedroom: Keeping electronics out of your bedroom will guarantee you not exposed to blue light, which can alter the sleeping cycle from sleep.
- Create a routine: Creating a sleep routine prepares your body and mind to sleep. It means to your body that it is time to sleep, ensuring a punctual sleep and good quality.
- Avoid Night Exercise: Although the exercise is good for your health, you can do it for sleep. Rigorous exercise near your time to go to sleep tin Increase heart rate, adrenaline levels and body temperature, which makes it difficult for you to fall asleep. Try soft stretches or Yoga positionsInstead.
- Keep midday noon to 30 minutes or less: Keeping your ships at 15 to 20 minutes or less can hold you energy Throughout the day. However, the longest turnips can interfere with the normal sleep time and do -you feel lethargic and disoriented.
- Have your bedroom dark: Doing your dark bedroom Ensures high quality sleep. Even low light can increase the risk of nightly awakening and disturb the sleep cycle.
- Do not watch the TV or move -you on the phone in bed: Shifting –S Your phone or watching TV in bed can associate your bed as a place to be awake. Try using the bed just to sleep.
- Develop -s before sleeping: In the mind before the bed he says the mind is calm and the body is preparing to fall asleep. In turn, this guarantees that you have a high quality sleep and do not experience any awakening.
The Hack 10-3-2-1-0 does it really work?
Better sleep means better quality of life along with a better mood, improved productivity and a reduction in stress. Instead of throwing and turning to bed, try the sleep routine 10-3-2-1-0. Many have reported that this routine is effective in preparing their body to sleep. Although it is used to any routine, it is difficult to focus on gradual and sustainable changes instead of a perfect routine to reduce stress and sleep anxiety. Hopefully, this advice will help you relax -you fall asleep -you have good quality sleep.
