New Delhi, Dec 5 (IANS) Eight-hour sleep every night not only rejuvenates the body but also helps brain to store and learn a new language, according to a new study.
Follow the formula of “10-3-2-1-0” for the best sleep
Getting a good night’s sleep is much needed for our overall health and well-being. But with hectic schedules and constant distractions, falling asleep quickly and staying asleep can feel like a challenge. That’s where the “10-3-2-1-0” sleep formula comes in. This simple, structured approach can help you prepare your mind and body for restful, rejuvenating sleep. Here we will break the formula down step by step so you can drift off faster and wake up refreshed.
No caffeine 10 hours before bed
Caffeine can stay in your system for hours, keeping you alert when you’re trying to wind down. As per a study done in 2013 , even after 6 hours, caffeine lowered sleep by more than an hour. This type of sleep deprivation, if continued over multiple nights, could hamper daytime function. The rule recommends avoiding caffeine, tea, energy drinks, and even chocolate at least 10 hours before bedtime. This gives your body enough time to metabolise the caffeine, allowing you to unwind and prepare for sleep naturally.
No food or alcohol 3 hours before bed
Eating large meals or drinking alcohol right before bed can cause sleep disturbances. While alcohol may help you fall asleep at first but result in poor quality sleep, food might cause your digestive system to work overtime. To avoid these issues, aim to have your last meal or drink at least three hours before you hit the bed.
Stop working 2 hours before bed
Work stress can be one of the biggest sleep disruptors. When we dig out some research, we found that a study done in 2009 said, stressful working conditions are linked to poorer health, and functioning over multiple nights may have a negative impact on daytime function. Working till bedtime keeps your mind in top form, whether you’re responding to emails or coming up with new ideas. Stop all work-related activities at least two hours before bed to counteract this. Take use of this time to relax, practise meditation, or indulge in a soothing pastime.
Put down screens 1 hour before bed
The hormone melatonin, which controls sleep, is disrupted by the blue light from phones, tablets, and televisions. Juts an hour before bed, turn off all screens to give your brain time to relax and get ready for sleep. Try reading a book in print, listening to relaxing music, or practicing breathing exercises as alternatives to scrolling.
No snoozing in the morning
The last rule focusses on how you wake up. When you push the snooze button, your sleep cycle is disrupted, and in return you get tired. As soon as your alarm rings, get out of bed. Setting a consistent wake-up time is essential for managing your sleep schedule and improving the quality of your sleep.
Why this formula works
The “10-3-2-1-0” rule isn’t just another sleep trend—it’s rooted in habits that align with your body’s natural rhythms. By eliminating stimulants, reducing distractions, and creating a calming pre-sleep routine, you’re giving your body the best chance to relax and recover. Over time, these steps can lead to better sleep quality, improved focus during the day, and overall better health.
I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.
