Sleepless, Tired Nights? This '10-3-2-1-0' Formula Could Be The Ultimate Fix

We all have those moments when we turn and shift in bed at two or three a.m. and wonder why we cannot get a good night's rest. And despite our excellent efforts, it just remains elusive. I, too, have always remained a victim of the bad quality of sleep. Here's a simple formula for sleep which I recently found: 10-3-2-1-0. It not only changes your sleep but also energizes you throughout the day and fixes your mind to work more productively.

Sleep does not come as a luxury, but as part of health. Poor sleep has been linked to severe health conditions such as diabetes, heart disease, and cognitive decline, which contributes to weakening the immunity system. According to professionals, seven to nine hours of good quality sleep at night provide healthy living.

Therefore, the 10-3-2-1-0 formula provides the practical approach towards good sleeping quality, whereby your body and mind prepare you to achieve comfortable and restful sleep.

No, that late-afternoon cup of coffee is definitely tempting, but don't do it. Eliminate caffeine entirely 10 hours before bedtime. Caffeine is thought to have a half-life between 1.5 to 9.5 hours, so the caffeine in your body will persist long after you've finished your cup. Caffeine stops adenosine-the natural neurotransmitter that brings on sleep-anyway, making it harder to fall asleep. So, switch to herbal teas or decaf if you have problems sleeping at night.

Alcohol is a poor sleeping aid after all. It distrurbs the sleep cycle of a person. Though it helps sleepers fall asleep quickly, it promotes fragmented sleep and will prevent the person entering deeper, restorative stages of sleep. Three hours before bedtime, experts advise people to quit alcohol. Avoid heavy meals during this time too. Foods that are fried, spicy, or rich in fat and sugar can lead to heartburn and a blood sugar crash, which are bad news for getting a good night's sleep.

Your mind should also be prepared for sleep. This can be achieved with the hard stop on work not more than two hours before you intend to sleep. This will give your brain an indication that is the time to relax. If this is challenging, then you may do some form of meditation, deep breathing exercise, or reading some light, just to calibrate your mind. These activities make your pulse go down, and you clear all your thoughts, hence making it relatively easy for you to sleep.

One of the major sleep disruptors is the screen. The blue light emitted from phones, tablets, and computers blocks the production of melatonin that triggers your body to go into sleep mode. Research shows that screen exposure causes delay in sleep and affects quality too. Aim to turn off all devices an hour before bed, so your body will be ready for a sleep engagement with deep, restful sleep.

We've all been there, when we click the snooze button, feeling guilty afterwards, but it is sabotaging your sleep. Researchers have found that the act of hitting the snooze button causes fragmented low-quality sleep that may even make you more drowsy. The secret to waking fresh and renewed lies in getting out of bed when that alarm goes off. By not hitting that snooze button, you're avoiding a much more regular sleep cycle and waking fresher.

In addition to the formula, here are some more tips that can be used to help promote better sleep quality:

- Blackout Curtain: A curtain designed to block light from passing through it will make the dark so that it may help contribute to better sleep.

- Air Purifier: This air purifier can improve the quality and correctness of air associated with a lower amount of allergens, making the sleeper sleep better.

- Magnesium Glycinate Supplement: This might be used to relax your muscles and sleep better, especially in cases of bed-wind-down .

- Light Exercises at Night: Doing some light exercises such as yoga or stretching can prepare the body to sleep better.

Put the 10-3-2-1-0 formula into your schedule in the evening. This makes all the difference about how much you sleep right. Simply setting apart work and rest time and shutting down those electricity points, you are better to look forward to a night of rest and a refreshing slumber. You wake fresh, healthy, and ready to take on the day.