Doctor Recommends 10-3-2-1-0 Sleep Method for Better Night's Rest

Doctor recommends 10-3-2-1-0 sleep method for better night's rest

Trying to fall asleep can affect both your physical and mental health, but there are a number of steps that can improve your sleep.

Whether time is going backwards or you've been struggling for a while, falling asleep when you just can't can be incredibly stressful.

It can feel like a battle between your brain, which is constantly telling you to get some rest for the day ahead, and your body, which is simply not interested.

Thankfully, a doctor has shared a sleep technique that may help those who toss and turn at night – it's called10-3-2-1-0.

Although afternoon coffee may seem necessary for that final push, an expert recommended stopping caffeine consumption after about 10 hours before bed.

“Caffeinated drinks are cleared from the bloodstream after about 10 hours and eliminate the stimulating effect,” says general practitioner Yuri Zavyalov exclusively for MedicForum.

Remember that coffee is not the only source of caffeine, so you should also remember some teas and chocolate.


Another important step is to make sure you have your last big meal of the day three hours before you want to go to bed.
“Avoiding large meals or drinking alcohol three hours before can help reduce reflux symptoms, and alcohol disrupts the natural sleep cycle, reducing sleep quality.”


You've probably heard about the importance of a good bedtime routine, and doctors also support this.

The doctor advised spending the last two hours of the night trying to “relax your brain” and write down all the tasks for the next day to give brain rest.


“Reduce your use of electronics an hour before bed, as blue light disrupts the body’s natural sleep cycle,” the doctor said.


Zero means “the number of times you'll hit the snooze button in the morning” if you follow this method.

While this may help you fall asleep and establish a good daily routine, the doctor added that this advice“doesn't is intended for everyone, judging by the medical history.”

“So talk to your doctor about any sleep problems,” he added.

Other methods to improve sleep

One of the most effective changes you can make to improve your sleep is to go to bed at the same time every day.Try to maintain this even on weekends.

After some time, your biological clock or circadian rhythm will get used to this time. This will help you fall asleep at night and make it easier to wake up in the morning. As your body begins to adjust to the new time, you will automatically wake up—even without an alarm.

Regular exercise, especially in the morning or afternoon, can affect the quality of your sleep byraising your body temperature by several degrees. 

“Later in the day, when your internal thermostat returnsto its normal range, this can make you feel drowsy and help you sleep better.”

< br>Earlier, MedicForum wrote about the dangers of tap water.

Important!< /span> Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.