The 10-3-2-1-0 is a popular sleep hack used by people to help improve sleep quality. Tap to read what it is and how it works.
10 hours before bed
Limit caffeine consumption 10 hours before bedtime. Caffeine enters the bloodstream and stays for 3-5 hours, which can make you restless.
3 hours before bed
Avoid consumption of food and alcohol three hours before sleep. It disturbs your circadian rhythm and causes digestive issues.
2 hours before bed
Avoid working and give your brain time to relax. This will help you sleep better and energise the next day.
1 hour before bed
Avoid using screens as they generate blue light, which can cause anxiety. Give your mind time to relax to have a restful sleep.
0
Avoid hitting the snooze button in the morning as it disturbs the REM sleep. It increases blood pressure and puts the body in the fight response.
Benefits of 10-3-2-1-0 sleep method
Restful sleep is essential to improving your overall well-being. The 10-3-2-1-0 method helps improve sleep quality, improves digestion, and prevents morning drowsiness.
Information credits
This information is taken from the Columbia Doctors website. However, this is generic information; please consult a professional for medical advice and avoid following this if you have any medical condition.