Expert says 10-3-2-1-0 rule will give you best night's sleep while resetting your body clock this January
If one of your New Year's resolutions was to take better care of your health, then you'll be happy to know one expert has explained exactly why the 10-3-2-1-0 rule will give you best night's sleep while resetting your body clock this January after all the festivities.
For anyone who has ever had a super disrupted sleep which has only left them groggy and grumbling in the morning, you'll know that not much better than a proper night's sleep
However, the process of actually drifting off and staying asleep can be a whole lot harder than simply shutting your peepers and resting your head on a pillow.
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But luckily for any light sleepers out there, one expert has shared a nifty trick known as the '10-3-2-1-0 rule' which will give you the best night's sleep.
While it may just look like a load of random numbers - the method is actually a very handy way to remember some key advice when it comes to providing some structure around your bedtime routine.
So, we've talked about the '4-7-8 method', which is allegedly the best way to get back to sleep in the middle of the night, as well as the 'three 15s' hack that is sure to get you a better night's kip but what on earth is the mysterious 10-3-2-1-0 rule'?
Well, it's not all that complicated and is made up of just five super easy-to-remember steps.
The first step is no caffeine 10 hours before bedtime.
Caffeine, which can be found in tea, coffee, chocolate and fizzy drinks, works great at keeping us alert first thing in the morning or after a pretty heavy night but isn't usually the best for when it comes to winding down.
It can take up to an hour to kick in with the effects of the caffeine lasting anywhere from six to 10 hours hence why it may be a good idea to put down the pumpkin spice latte a decent amount of time before you head to bed.
The second step is no more alcohol or food three hours before bedtime as higher levels of alcohol in the bloodstream at bedtime can disrupt your vital REM sleep as well as eating too close to bedtime exacerbating issues like acid reflux, indigestion and heartburn.
This is because the digestive process can’t properly function as effectively when the body is horizontal.
So, for example, if you're planning on going to sleep at 10pm, the '10-3-2-1-0' rule would state that 7.00pm is the latest you should scran your dinner or drink any alcohol.
Third on the list is no more work two hours before bedtime.
Yep, you heard me workaholics, say goodbye to late-night laptop emails in bed as the '10-3-2-1-0' rule advises you get a break from the relentless workplace screen time.
So, mute those notifications, shut those laptop screens and have a proper wind down in your down time.
The penultimate step follows the last with absolutely no more screen time one hour before bedtime.
This is because our devices stimulate the brain rather than prepare it for sleep as they emit blue light which is believed to decrease the sleep hormone, melatonin, which is vital in the body’s sleep-wake cycle.
And last but by no means least is hitting the snooze button in the morning zero times.
Yes - it's an incredibly difficult habit to break given the extremely tempting cosiness of staying warm in bed for just a little longer.
However, the sleep we get in-between the times we hit snooze can actually lead to more grogginess as it also disrupts the REM sleep cycle.
So, in short, cut out caffeine 10 hours before bedtime, stop eating and drinking alcohol three hours before bedtime, say goodbye work two hours before bedtime, put down the phone screen one hour before bedtime and don't you dare hit that snooze button in the morning.
Rhiannon Ingle