To say that the dream is extremely important for the rest, and the restoration of our mind and the brain is understated. While doctors advise most adults to sleep 7-8 hours a day, some people try to sleep well, often rushing and turning for hours in bed before the drama, only for their alarm fading in a few hours, causing them to be forcibly and annoying. If it sounds like you, the new sleep mode called 10-3-2-1 trick can help. Here’s how …
What is the trick 10-3-2-1?
The trick of 10-3-2-1-is a structured sleep mode (which lasts every other day), which helps your body and the mind to prepare for the rest of your sleep. Each number stands for a certain rule that follows the hours before you go to bed. Following these simple steps, you can improve the quality of sleep and wake up updated, ready to take the day …
Start
10 hours before bedtime: No caffeine
Stop consuming cafes similar to cafe, tea, cola and chocolate-suits 10 hours before bedtime (not 6 hours before it is not enough) caffeine can remain in your system for a long time and block the hormone that makes you feel sleepy. This helps your body start naturally. This, in fact, means that it is necessary to limit the consumption of caffeine only breakfast/middle in the morning, and no later than it.
3 hours before bedtime: No heavy meals/alcohol
Avoid heavy dishes and alcohol three hours before bedtime. Eating or drinking can disrupt your digestion and interrupt sound sleep by making the morning. Give your body time to handle food and beverages before you lie down.
2 hours before bedtime: Remove this working laptop
Turn all your working tasks, emails, etc., at least two hours before bedtime. Stress related to work can keep your mind and make it hard to relax. Use this time to relax with soothing activities such as light, stretching, meditation or reading.
1 hour before bedtime: No gadgets
Turn off all the telephone screens, TVs and one-hour computers before sleeping. Blue light from screens can suppress melatonin, hormone that will help you sleep. Instead, try relaxing activities such as reading a book, a magazine or listening to soothing music.
Wake up, feeling updated
This method considers the most common things that disrupt sleep: caffeine, late meal, stress and screen time. Gradually, reducing external stimulation and allowing your body relaxing, you are likely to fall asleep quickly and enjoy a deeper, calm sleep. Over time, you will notice the changes to yourself, which will lead to more productive and healthy.
Tips to do this job
Follow the regular sleep schedule even on weekends.
Keep your bedroom cool, dark and quiet.
Try soft stretching or meditation at bedtime.
Avoid clicking your pinwood button in the morning to help set your body’s natural rhythm.
