You'd think that after a long, exhausting day, falling asleep would be the easiest part. But for millions of us, the moment our head hits the pillow, our brains decide to throw a party. And it's not just about being tired. That nightly battle for rest can lead to serious health issues. That includes chronic conditions, like high blood pressure and heart disease. So it's no wonder a recent CNET survey found that six in 10 Americans are willing to shell out real money for a solution.
But here's the secret: You might not need to buy anything. The problem often isn't your mattress. It's your routine.
There's a simple, free hack called the "10-3-2-1-0 sleep rule." It's not a product. It's a step-by-step countdown that preps your mind and body to actually wind down and get the high-quality rest you're craving. It's time to stop trying to buy better sleep and just fix your pre-bed habits. Here's how it works.
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What is the 10-3-2-1-0 sleep hack?
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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 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 because 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.
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