Have You Heard of the 10-3-2-1-0 Sleep Hack? Try It Tonight to Cure Your Sleepless Nights.
If you're not getting as much sleep as you need, you aren't alone. According to the Centers for Disease Control and Prevention, more than a third of American adults don't get enough sleep. It happens to all of us, but bad sleep is more serious than you might realize. It's associated with the development of chronic conditions such as high blood pressure, heart disease, diabetes and stroke.
So, what can you do about poor sleep? One of the most impactful things you can do is focus on your sleep hygiene or your habits around sleep.
What is the 10-3-2-1-0 sleep hack?
Most adults require a good 6 to 9 hours of quality sleep each night. The 10-3-2-1-0 is a pre-sleep routine that helps you relax and signals both your body and mind that it's time to wind down. Here is everything you need to know.
10 hours before bed: no more caffeine
Caffeine is the most commonly consumed psychoactive substance in the world. Caffeine consumption should ideally end 10 hours before bed since it can disrupt your sleep-wake cycle when consumed closer to bedtime. The half-life of a single dose of caffeine is about 3-7 hours, so your body takes a minimum of 10 hours to eliminate caffeine from your bloodstream. This is a good general rule, but 10 hours may be too rigid for some as sensitivity to caffeine varies.
Along with coffee, caffeine may also be present in other drinks, such as sports drinks, soda, energy drinks, some teas and chocolate. Certain medications may also contain caffeine. You must read the labels of medications or drinks you are consuming to avoid caffeine consumption around your bedtime.
3 hours before bed: no more food or alcohol
Although consumption of alcohol before bed may seem to be relaxing, it is a common disruptor of sleep. It leads to decreased sleep quality and causes frequent overnight awakenings, which ultimately makes you feel tired throughout the next day.
It may also be beneficial to avoid consuming certain foods 3 hours before bed since they can lead to heartburn (acid reflux) and disrupt sleep. A few such foods include fried, spicy and high-fat foods. You may also want to avoid foods high in added sugars such as candies, cookies and desserts since they can also lead to poor sleep quality.
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