Tired?
You’re not alone. Over a third of adults fail to get the recommended amount of sleep each night.
Sufficient sleep is essential for good health, as lack of shut-eye has been linked to a higher risk of diabetes, heart disease, cognitive decline/dementia, poor immunity, mood changes like depression and anxiety, and other chronic health problems.
Exerts call sleep the basic foundation of health and wellness and recommend getting seven to nine hours of shuteye every night. A consistent wind-down routine can help build this foundation, and the 10-3-2-1-0 formula promises to deliver.
The 10-3-2-1-0 is a pre-sleep routine with guidelines that encourage the mind and body to wind down and sleep deeply. Read on to learn more.
10 hours before bed: cut caffeine
Devotees of the 10-3-2-1-0 say afternoon espresso is a no-go.
Within 45 minutes of consumption, 99% of caffeine is absorbed by the body. But the half-life of that caffeine — the amount of time it takes your system to reduce it to half its original amount — ranges from 1.5 to 9.5 hours.
Caffeine can make it more difficult to fall and stay asleep since it competes with adenosine, a naturally occurring chemical in the body that promotes drowsiness.
Adenosine, a neurotransmitter, collects in the body throughout the day and helps to regulate sleep-wake cycles. Caffeine disrupts this process, keeping us wide-eyed when it’s high time for shut-eye.
To combat this, experts say your last cup should be consumed no later than ten hours before bed. They also advise skipping the sweet stuff, as sugar is inflammatory and can further agitate sleep cycles.
Caffeine can also be found in soda, sports drinks, energy drinks, chocolate, tea, and certain foods and medications. To avoid sleep disruption, it’s essential to read the labels of everything you consume.
3 hours before bed: no booze, no food
Alcohol can disrupt sleep patterns. Even though the sauce might initially make you feel drowsy, the sleep you are getting is poor quality.
Abstaining from alcohol can lead to better sleep quality, deeper sleep, and improved overall rest; however, if you must imbibe, experts recommend cutting yourself off within three hours of bedtime.
The same goes for food.
Fried foods, foods with high fat or acid content, and spicy items can contribute to stomach discomfort, heartburn, and acid reflux, making it harder to settle down comfortably.
Highly processed foods and foods containing high amounts of sugar cause a quick spike in glucose levels and increase the risk of a “blood sugar crash,” also known as hypoglycemia.
When we experience this crash, our brains keep us awake and impetus us to eat more food to normalize our blood glucose levels.
Foods that encourage better sleep include meals rich in lean protein, fiber, and complex carbohydrates.
2 hours before bed: power down from work activities
To prepare the mind and body for wind down, put a hard stop on all work-related activities two hours before bed.
This boundary creates a positive mental divide between labor and slumber. How to slug off the work slog? Meditation and deep breathing exercises are excellent ways to quiet your thoughts, slow your breath and heart rate, and help you fall and stay asleep.
1 hour before bed: power down your devices
Screens emit blue light, which mimics sunlight and inhibits the body’s production of melatonin, the sleep hormone.
Research has found that exposure to blue light emitted by electronic screens can disrupt circadian rhythms, leading to sleep delays. That’s especially true when the screen content is stressful news or anxiety-provoking social media posts, a practice known as “doom scrolling.”
The takeaway? Power down for powerful sleep.
Putting your phone down as you ready your body for rest not only leads to better sleep but potentially more sex as well.
0 hits on the snooze button
There is perhaps no more delicious morning temptation than the lure of the snooze button, but experts say if you snooze, you lose.
A study published in the journal Sleep found that those who snoozed their alarms slept less, experienced more sleep disturbances, and drank more caffeine throughout the day than those who woke up naturally.
Sleep between snoozes is low-quality and can contribute to fatigue and brain fog, not to mention the anxiety of running late for work or other engagements.
In addition to the parameters outlined in the 10-3-2-1-0 formula, experts recommend blackout curtains, an air purifier in the bedroom, and magnesium glycinate supplementation to aid and abet a proper bedtime ritual. Evening exercise is another measure for those looking to improve the quantity and quality of their sleep.
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