HomeLifestyleTonight, sleep like a baby with the '10-3-2-1-0' rule.

Tonight, sleep like a baby with the ’10-3-2-1-0′ rule.

if you are struggling SleepWe are here to make things easy for you. Don’t worry, we are not suggesting anything difficult or cumbersome, all you have to do is follow a simple bedtime routine also known as the ’10-3-2-1-0 rule’. But before proceeding with it, let us first understand the importance of good sleep.

“Our biological clock, which controls the sleep-wake cycle, is disrupted by our lifestyle choices resulting in poor quality sleep. But sleep is a restorative state that affects all nervous, metabolic and biological processes in our bodies. It is essential for functions, the deficiency of which can lead to several lifestyle disorders such as heart diseases, neurovascular diseases, autoimmune conditions, psychiatric disorders, and so on,” said Dr. Narendra Shetty, Chief Health Officer, Kshemavana.

In such a situation, it is necessary to sleep at least 7-8 hours at night. But many people find it difficult to do so. and a. all you have to do is good night’s sleepAccording to pediatrician Dr Jess Andrade, the five-point rule is to be followed.

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to keep track.

10-3-2-1-0 What is the Sleep Rule?

10 hours before bedtime: limit caffeine

Three hours before bedtime: Limit foods that can cause stomach upset

Two hours before bedtime: limit homework

One hour before bedtime: Limit screen time

Zero Hours: The number of times you press the snooze button

According to Dr Navneet Sood, Senior Consultant and Clinical Lead, Pulmonary, Dharamshila Narayan Superspecialty Hospital, the 10-3-2-1-0 sleep rule is a simple way to remember some healthy pre-sleep practices. “This strategy helps you go to bed on time, sleep better and rest well, and be ready for battle the next morning,” he said. indianexpress.com,

Describing the routine, Dr. Sood said that “the stimulating effect of caffeine remains in the bloodstream for about 10 hours. Similarly, having large meals or drinking alcohol three hours before bedtime can disrupt your normal sleep cycle, Thereby limiting excellent quality sleep.

Agreed Dr. Shetty said that when you eat close to bedtime, “the digestive process and stomach acid cannot work effectively when the body is in a horizontal position, thus increasing acid reflux and indigestion”.

sleep, weight loss Don’t eat too close to bedtime (Source: Getty Images/Thinkstock)

He further suggested to give rest to the brain by writing down all your work for the next day and giving your mind a mental rest. “Working long hours can create anxiety and thoughts that keep us awake at night. Therefore, taking off work at least two hours before bedtime allows us to rest more and have a proper rest so that we be able to work more effectively the next day,” explained Dr Shetty.

Aman Puri, founder, Steadfast Nutrition, said that to calm the mind, one should try to spend more time with family, friends or close people. “Leave the stress of work the next day to get healthy sleep,” he said.

Dr. Sood noted that reducing Use of electronic gadgets an hour before bedtime Helps because blue light disturbs the body’s natural sleep cycle. “The blue light emitted from screens stimulates the brain and keeps it alert, and also reduces melatonin (the sleep hormone) which ensures a sound restful sleep,” he said. indianexpress.comAdding that by doing this you will hit the snooze button “0” times because you will be well rested.

But, Dr Sood pointed out that this is “just a tactic” and may not work for people with medical conditions. “It may not work for everyone, but it’s worth a go if you don’t get enough sleep,” he suggests.

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