Sleeping can be a real challenge for many people. About two-thirds of adults experience occasional insomnia, according to the Sleep Foundation, and a CNET survey in March last year found that the average person in the US would be willing to pay $1,000 a year to ensure a good night's sleep.
You might not have to spend anything at all to sleep better. One tactic you can try that has been proven to help is to focus on your sleep routine. Below, we break down a simple and easy sleep hack called the 10-3-2-1-0 rule. Try it out tonight to see if you get a better night's sleep.
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What is the 10-3-2-1-0 sleep method?
Waking up without hitting the snooze button can help regulate your sleep patterns. AN Studio/Getty Images
Most adults require a good six to nine hours of quality sleep each night. The 10-3-2-1-0 rule is a presleep routine that helps you relax and signals your body and mind that it's time to wind down. Here's how it works.
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.
3 hours before bed: no more food or alcohol
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