Struggling to sleep? Try the 10-3-2-1 rule

Observe the 10-3-2-1 rule of sleep

Avoid coffee 10 hours before bed, eat 3 hours before bed, work 2 hours before bed, and use screens 1 hour before bed to assist your body get ready for sleep.

Avoid caffeine 10 hours before bed

Caffeine can linger in your system for up to 10 hours. Steer clear of chocolate, tea, coffee, and soda to improve your quality of sleep.

Quit eating three hours before bed

Eating late at night has an impact on digestion and the quality of sleep. To guarantee a good night's sleep, give your body time to metabolize your meal before you go to bed.

Turn off work two hours before bed

Stress at work makes it difficult to unwind. The brain relaxes and sleep quality is enhanced when emails and chores are disconnected.

Avoid screens one hour before bedtime

Blue light lowers melatonin, the sleep hormone. Spend less time on screens before bed and choose relaxing pursuits like meditation or reading.

Why it works

The technique allows your body to rest and rejuvenate. It facilitates a quicker sleep and a more rested, less drowsy wake-up.

Encourage healthy sleep habits

In addition to the 10-3-2-1 technique, experts advise consistent exercise, hydration, and a balanced diet to promote better sleep and increased vitality.

Seek assistance if sleep difficulties persist