What's the 10-3-2-1-0 Nighttime Formula?
It is a bedtime routine that'll help improve your quality of sleep:
10 Hours Before Bed: Cut the Caffeine
I know that a 3pm latte is tempting, but if you want to sleep like a boss, you must cut the caffeine after a certain time. This will lead to deeper and more restorative sleep and will help boost your memory and cognitive function the next day (sharper thinking and better decision-making for the win!). Try swapping your midday coffee to herbal tea or decaf to keep those sleep hormones happy.
3 Hours Before Bed: Buh Bye to Heavy Meals & Alcohol
While a glass of wine might feel like the perfect way to wind down after a long day, your sleep quality will likely take a hit. Say no to heavy meals and alcohol at least three hours before bedtime to give your body time to digest and rest peacefully. Light snacks are OK :)
2 Hours Before Bed: Shut Down Work Mode
Giving yourself a break from work at least two hours before bed can lead to better problem-solving and creativity the next day. Plus, it gives your mind a chance to unwind and recharge. So, close that laptop and give your brain the downtime it deserves.
1 Hour Before Bed: No More Screens
Did you know that the blue light from your smartphone or tablets can disrupt your body's natural sleep-wake cycle? And that your exposure to this blue light right before bedtime can suppress the production of melatonin, the hormone that regulates your sleep? Crazy, right? So consider swapping out screen time for a good book or some relaxing music (both can lead to more restful sleep!).
0: Say No To The Snooze Button
Hitting the snooze button in the AM can actually make you feel more tired than if you had just gotten up with your alarm. That's because snoozing disrupts your natural sleep cycle, leaving you feeling groggy and disoriented. So set your alarm for the same time every morning and resist the temptation to hit snooze. Your body will thank you for it.
