If you’re struggling with that sleep, we’re here to make your job easier. Don’t worry we won’t suggest anything difficult or awkward, all you have to do is follow a simple bedtime routine also known as the “10-3-2-1-0 rule”. But before we go any further, let’s first understand the importance of healthy sleep.
“Our biological clock, which controls the sleep-wake cycle, is disrupted due to our lifestyle choices, resulting in poor sleep quality. But sleep is a restorative state essential for all neural, metabolic and biological functions in our body, lack of which can cause multiple lifestyle disorders such as cardiovascular disease, neurovascular disease, autoimmune disease, mental disorders and so on,” said Dr. Narendra Shetty, Chief Wellness Officer, Kshemavana.
Therefore, it is imperative to sleep at least 7-8 hours at night. But many people find this difficult. And all you have to do for a Good night’s sleepaccording to dr Jess Andrade, who specializes in pediatrics, to follow a five-point rule.
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What is the 10-3-2-1-0 sleep rule?
10 hours before bed: limit caffeine
Three hours before bed: Limit foods that can cause an upset stomach
Two hours before bed: limit homework
One hour before bed: limit screen time
Zero Hours: The times when you hit the snooze button
according to dr Navneet Sood, Senior Consultant and Clinical Director, Pulmonary Medicine, Dharamshila Narayana Superspeciality Hospital, the 10-3-2-1-0 sleep rule is a simple approach to remind yourself of some healthy practices before bed. “This strategy will help you go to bed on time, sleep better, and wake up the next morning rested and ready for battle,” he said indianexpress.com.
Explaining the routine, Dr. Sood that “the stimulating effects of caffeine remain in the bloodstream for about 10 hours. Similarly, finishing large meals or drinking alcohol three hours before bed can disrupt your normal sleep cycle and limit excellent sleep quality.”
dr Shetty agreed, who said that if you eat close to bedtime, “the digestive process and stomach acid cannot function effectively when the body is in a horizontal position, making acid reflux and indigestion worse.”
He further suggested relaxing the brain by writing down all your tasks for the next day and giving your brain a mental rest. “A long day at work can create fears and thoughts that keep us up at night. So if we stop work at least two hours before bedtime, we can relax better and get proper rest so we can work more effectively the next day,” explained Dr. shetty
Aman Puri, founder of Steadfast Nutrition, added that one should also try spending more time with family, friends or loved ones to calm the mind. “Leave the stress of work behind for the next day to have a sound sleep,” he said.
dr Sood noted that the reduction the use of electronic devices an hour before bedtime helps as blue light interferes with the body’s natural sleep cycle. “The blue light emitted by screens stimulates the brain and keeps it alert, and also lowers melatonin (the sleep hormone), which helps ensure a good, restful night’s sleep,” he said indianexpress.comwhen you add that this causes you to hit the snooze button “0” times since you’re rested.
But dr Sood pointed out that it’s “just a tip” and may not work for people with medical conditions. “It might not work for everyone, but it’s worth a try if you’re not getting enough sleep,” he suggested.
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