Getting to sleep at the end of a long day may sound easy, but for millions of people, it's anything but. According to the Centers for Disease Control and Prevention, more than a third of American adults don't get enough sleep. Not getting enough rest doesn't just make it harder to wake up in the morning, but it can also lead to chronic conditions like high blood pressure and heart disease. If you've been struggling with getting to sleep, it might be time to try something new.
The 10-3-2-1-0 sleep rule is actually a presleep routine that helps your mind and body wind down and prepare for sleep, ensuring high-quality rest. We've learned that focusing on your habits around bedtime can go a long way toward helping you achieve better sleep. Here's more information.
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.
3 hours before bed: no more food or alcohol
Although consumption of alcohol before bed may seem to be relaxing, it is a common disruptor of sleep. It leads to decreased sleep quality and causes frequent overnight awakenings, which ultimately makes you feel tired throughout the next day.
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