Try this method for a regular night’s sleep

Try this method for a regular night’s sleep

Lack of sleep or poor quality sleep can cause numerous mental and physical problems. However, the “10-3-2-1-0” routine, recommended by experts and widely shared on social media, can help you regulate your sleep.

Try this method for a regular night's sleep

A bad night’s sleep can leave you feeling tired, irritable, and less patient throughout the day. You may also find yourself more sluggish and feel your thinking speed slowing down.

Not getting good sleep on a regular basis can also have more serious and long-lasting effects on your health.

According to experts, insufficient sleep; obesity, medicine Type 2 diabetes is a contributing factor to the risk of several conditions, including cardiovascular disease, Alzheimer’s, anxiety and depression.

However, many experts recommend a different method to help people sleep better. This method is known as the “10-3-2-1-0” routine, which is widely shared on social media. So do you know how to follow this routine? Here’s everything you need to know about the method…


Sharing the sleep training method USA In the video he shared with his 140 thousand Instagram followers, based doctor Jess Andrade warned that this method may not be suitable for everyone, depending on their medical history, and that anyone who is concerned about their sleep patterns should first consult their doctor.

The first step of the method, step 10, means not drinking any caffeine for at least 10 hours before you plan to sleep.

According to the second step, you should stop drinking alcohol at least three hours before bedtime to reduce reflux.

In the third step, all work and homework needs to be abandoned two hours before bedtime. Finally, turn off all screens, including phones, tablets and televisions, an hour before bed.

“Zero means how many times you will hit the snooze button in the morning,” Andrade concluded.

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