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If you throw and turn at night and do not get enough SleepYou are not alone. According to the United States Centers for Disease Control and Prevention, More than a third Of American adults do not get enough sleep. It happens to all of us, but bad sleep is more dangerous than you may realize. It is associated with Developing chronic conditions Such as high blood pressure, heart disease, diabetes and stroke.
Fortunately, you are not governed by a weak sleep. Focusing on your habits about bedtime can make a long run towards a better sleep. 10-3-2-1-0 is a pre-nobility routine that helps your mind and body to finish sleeping, prepare to sleep and ensure high-quality comfort.
What is penetration 10-3-2-1-0 to sleep?
Most adults need good From six to nine hours From quality sleep every night. 10-3-2-1-0 is a prior routine that helps you relax and your body signals and your mind that it is time to finish. Here all you need to know.
10 hours before sleep: No more caffeine
Caffeine is the most common consumption A substance with a psychological effect In the world. Caffeine consumption should be perfectly ended 10 hours before sleeping because your sleep cycle can be disrupted when consumed near bedtime. Half a dose of one dose of caffeine Three to seven hoursSo your body takes at least 10 hours to eliminate caffeine from the bloodstream. This is a good general base, but 10 hours may be very solid for some because caffeine sensitivity varies.
Along with coffee, caffeine may also be in others drinksSuch as sports drinks, soda, energy drinks, some tea and chocolate. to be sure pharmaceutical It may also contain caffeine. You must read medicine stickers or drinks You consume, to avoid caffeine consumption around bedtime.
3 hours before sleep: No more food or alcohol
Although alcohol consumption before bed may seem comfortable, it is common Disruption From sleep. It leads to low quality of sleep and causes frequent waking up overnight, which makes you feel tired throughout the next day.
It may also be useful to avoid consuming some Foods Three hours before sleeping, where it can lead to Heartburn (acid reflux) Sleep is disrupted. Some of these foods include fried and hot foods and high -fat fat. You may also want to avoid high foods Sugars have been added Like candy, cookies and sweets because they can also lead to poor quality of sleep.
Two hours before sleep: No more work
You might want to do so end All activities related to work two hours ago to ensure that you get a good sleep. Relaxing your mind will help you prepare to sleep. You can Practicing Meditation and relaxation in muscles and development to calm your mind after work. This helps to create a temporary warehouse time area between your work and sleep time, allowing your brain to slow down and enhance better sleep quality.
1 hour before bed: No more screens
It is proposed to avoid using smartphones, televisions, computers, tablets, or other devices at least one hour before sleeping in Your actual bed. Blue light is generally not recommended before bed, but it is not. Simiability, as we thought once. Sleep experts still urge you to avoid using screens in your bed before trying to sleep. If your bed is the only place you do on your phone or watch TV more than others, the body will tie your bed as a place to be awake, making it difficult to sleep at night.
Hit the nap 0 times in the morning
Hitting the nap button disrupts your sleep cycle, which makes you feel More tired. It is often better to wake up with one warning. Sleeping is often between fragmented warnings and low quality, which may be Decrease Public vigilance and motivation throughout the day. Besides made you tired, it can make you softening warnings in daily activities. In addition, waking up with the first warning, even if it is difficult at first, can help enhance a fixed sleep pattern.
Other sleep cleaning tips
Some common tips that will help keep your sleep clean and ensure good quality Sleep Every night includes:
- Keep electronics outside the bedroom: Keeping the electronics outside your bedroom will ensure that you are not exposed to blue light from it, which may disrupt your sleep cycle.
- Create a routine: Create a sleep routine that your body and mind are to sleep. It indicates your body that the time has come to sleep, ensure time in time and quality.
- Avoid exercise late at night: Although the exercise is useful for your health, doing it an hour before two hours of sleep can disrupt your sleep. A strict exercise near your bedtime He can Increase the heart rate, adrenaline levels and body temperature, which makes it difficult for you to sleep. Try to extend cute or Yoga puts offinstead of.
- Keep nap in the middle of the day to 30 minutes or less: You can keep you on your legs to 15 to 20 minutes or less active Throughout the day. However, the longest nap can overlap with normal bedtime and make you feel anxious and confused.
- Make your bedroom dark: Make Dark bedroom It guarantees high -quality sleep. Even low light can increase the risk of waking up at night and disrupts your sleep cycle.
- Do not watch TV or scroll on your phone in bed: Scroll Your phone or watching in the bed can connect your bed as a place to be awake. Just try to use your bed to sleep.
- The wind is your mind down before bed: Enhancing your mind before bed ensures that your mind is calm and your body is preparing to sleep. This, in turn, guarantees you a high -quality sleep and you do not face any waking up.
Is the penetration 10-3-2-1-0 really?
Better sleep means better quality of life along with a better mood, improving productivity and reducing stress. Instead of ejaculation and switching to your bed, try the sleep routine 10-3-2-1-0. Many have informed that this routine is effective in preparing their body for sleep. Although getting used to any routine is difficult, focusing on gradual and sustainable changes rather than a perfect routine to reduce stress and anxiety about sleep. We hope this advice will help you relax and make sleep sleeping and ease of sleep well.
