Lack of sleep not only affects physical health but also affects mental health. In such a situation, the sleep rule of 10-3-2-1-0 can help you. It is started 10 hours before sleeping, so that the body can be prepared for sleep.
Due to increasing stress in life day by day, we are losing our peace of mind and sleep at night. Somewhere, the habit of watching late light movies and eating food late proves to be the cause of sleep disturbance. Lack of sleep not only affects physical health but also affects mental health. In such a situation, the 10-3-2-1-0 sleep rule can help you. This not only helps in organizing the daily routine but can also prevent the problem of sleeplessness. Know the benefits of this sleep routine and tips to include it in your daily routine.
What is 10-3-2-1-0 sleep rule?
In this regard, psychiatrist Dr. Yuvraj Pant explains that the purpose of 10-3-2-1-0 sleep rule is to remove obstacles during sleep. In fact, most people watch screens for a long time before sleeping, which affects the circadian rhythm of the body. Also, drinking coffee and eating food late at night makes it difficult to sleep. By following this rule the quality of sleep starts improving. This rule is started 10 hours before sleeping, so that the body can be prepared for sleep.
How to follow the sleep rule (Tips to follow 10-3-2-1-0 sleep rule)
1. Avoid caffeine 10 hours before
If you want to sleep at 10 pm, then stay away from caffeine for 10 hours. By consuming coffee and tea, the brain remains active for a long time and the energy level remains maintained. In such a situation, stay away from caffeine to get a good sleep at night. According to MDPI research, after consuming coffee, its effect remains on the body for six hours. If you want to consume hot beverages, replace tea and coffee with soup and green tea. This provides antioxidants to the body.
2. Avoid meals and alcohol 3 hours before
Avoid eating food and consuming alcohol shortly before sleeping at night. Due to this the circadian rhythm of the body gets disturbed. Due to this, the problem of sleeplessness persists and the risk of heart diseases also increases. If you start craving to eat something before sleeping, then take light snacks rich in fiber and protein at that time. Apart from this, the problem of night time cravings can be avoided by eating food on time throughout the day.
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3. Stop work 2 hours earlier
If you are working on a laptop, then keep your brain relaxed two hours before sleeping and sign off and close the laptop. Switch off your mobile phone and focus on physical relaxation. For this, do yoga and bed time exercises before sleeping. This maintains the mobility of the body and also provides adequate sleep. With this, the problem of stress starts getting resolved and the energy level of the person starts increasing.
4. Stay away from screens 1 hour before
According to the report of Science Direct, exposure to artificial light at night has negative effects on the body. The brain produces the hormone melatonin to signal the body to sleep. But using blue light devices like smartphones before sleeping at night reduces the secretion of melatonin. Due to this, one is not able to sleep on time at night. To avoid this situation, keep the bedroom a completely screen free zone. Apart from this, keep the phone on night time mode. Also, if you want, make a habit of reading a book before sleeping.
5. Press the snooze button 0 times i.e. do not press
Due to not sleeping on time, sleep is not complete. Due to this, most people press the snooze button every 5 minutes. This causes delay in getting work done on time. In such a situation, to keep the body active and energetic throughout the day, do not press the snooze button after waking up and try to do so as soon as the alarm rings. According to the Wiley Online Library Journal of Sleep Research, due to the increasing problem of sleep disorders among people, the snooze button is used more. To avoid this problem, build the habit of sleeping on time at night.
Keep these things in mind before following this sleeping rule
1. Keep the bedroom screen free
Avoid using gadgets before sleeping. For this, do not keep a screen in your room. Also, read books and practice yoga to keep the brain relaxed. This benefits mental health.
2. Avoid taking naps
A nap of a few minutes in the afternoon acts as a hindrance to night sleep. Due to this, the problem of not being able to sleep on time at night persists, due to which one has to face difficulty in waking up early the next morning.
3. Keep your body active throughout the day
Those people who are busy in some work or the other throughout the day do not have to face any problem in sleeping at night. After working all day, the body automatically starts getting ready to sleep at night and gets good sleep.
4. Set a bedtime
Set a time to sleep. Due to this, one starts sleeping on time and the person’s brain also remains active. Besides, the problem of stress and depression can also be avoided.
