Formula 10-3-2-1-0 helps you sleep well

Research shows that sleep is very important for health. Lack of sleep can cause diabetes, cardiovascular disease, cognitive decline, immunodeficiency, and increased risk of depression, anxiety, and other chronic health problems.

Experts call sleep the fundamental foundation of health and recommend 7 to 9 hours of sleep per night. However, statistics show that 33% of adults in the world do not get enough sleep during this time. Scientists point out the “10-3-2-1-0 formula” helps sleep deeper. This is a set of habits before going to relax the mind and ensure deeper sleep.

10 hours before bed: don’t drink coffee

99% of caffeine is absorbed by the body within 45 minutes of consumption. But the half-life of caffeine ranges from 1.5 to 9.5 hours. This is the amount of time it takes for the body to halve the initial amount absorbed.

Caffeine keeps users awake because it competes with adenosine – a natural chemical in the body that helps promote sleep. Adenosine accumulates in the body throughout the day, helping to regulate the sleep-wake cycle.

To overcome this, experts recommend that people stop using coffee and other soft drinks, sports drinks, energy drinks, chocolate, and tea at least 10 hours before going to bed.

3 hours before bed: no alcohol, no food

Alcohol makes you feel tired and sleepy, but this is a form of poor quality sleep. Abstaining from alcohol helps preserve sleep-wake cycles, helping people sleep more deeply. In case of inability, experts recommend stopping drinking alcohol within three hours before going to bed.

Eating too late in the evening also affects sleep. Fried foods, fatty or acidic foods, and spicy dishes can cause stomach upset, heartburn, and acid reflux. Processed foods spike blood sugar levels, increasing the risk of “hypotension”. At that time, the brain tries to stay awake and increase appetite to normalize blood sugar levels. Therefore, experts recommend not eating or drinking three hours before going to bed. Healthy foods for dinner are rich in lean protein, fiber and complex carbohydrates.

2 hours before bed: stop working

To prepare the mind and body for relaxation, experts recommend stopping all work-related activities two hours before bed. Meditation and deep breathing exercises are great ways to calm your thoughts, slow your breathing and heart rate, and help you fall asleep and stay asleep better.

1 hour before bed: turn off electronic devices

Smartphones, tablets, laptops, and TVs emit blue light, similar to sunlight. They inhibit the production of melatonin, the hormone that causes sleep. Research has found that exposure to blue light from electronic screens can disrupt circadian rhythms, causing sleep to come more slowly.

Negative news on social networks also creates feelings of anxiety and stress, easily leading to the habit of “doom scrolling”. Turning off your phone when preparing to rest not only helps you sleep better but also enhances your sex life.

Don’t press the “snooze” button when the alarm goes off

Research published in the journal Sleep shows that people who press the snooze button of the alarm often have sleep disorders and drink more coffee than people who have the habit of waking up immediately after the bell rings. Poor quality sleep between snooze sessions can cause fatigue and brain fog.

In addition to the 10-3-2-1-0 method, experts recommend using blackout curtains, an air purifier in the bedroom, and supplementing magnesium glycinate for better sleep.

Exercising at night is another option for people who want to improve their sleep quality.