if you are struggling SleepWe are here to make things easy for you. Don’t worry, we are not going to suggest anything difficult or cumbersome, all you have to do is a simple bedtime routine, also known as the ‘rule of 10-3-2-1-0’. But, before moving on, let us first understand the importance of good sleep.
“Our biological clock, which controls sleep-wake cycle, is disrupted due to our lifestyle choices resulting in poor quality sleep. But sleep is a restorative state that is essential for all nervous, metabolic and biological functions in our bodies, the lack of which can lead to many lifestyle disorders such as heart disease, neurovascular diseases, autoimmune conditions, psychiatric disorders, and so on.” Told. Dr. Narendra Shetty, Chief Health Officer, Kshemvana.
In such a situation, it is necessary to sleep at least 7-8 hours at night. But many people find it difficult to do so. and a. All you have to do is good night’s sleepAccording to pediatrician Dr Jess Andrade, the five-point rule is to be followed.
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10-3-2-1-0 What is the Sleep Rule?
10 hours before bedtime: limit caffeine
Three hours before bedtime: Limit foods that can cause stomach upset
Two hours before bedtime: limit homework
One hour before bedtime: Limit screen time
Zero Hours: The number of times you press the snooze button
According to Dr Navneet Sood, Senior Consultant and Clinical Lead, Pulmonary, Dharamshila Narayan Superspecialty Hospital, the 10-3-2-1-0 sleep rule is a simple way to remember some healthy pre-sleep practices. “This strategy helps you go to bed on time, sleep better, and be well rested and ready for battle the next morning,” he said. indianexpress.com,
Describing the routine, Dr. Sood said that “the stimulating effect of caffeine remains in the bloodstream for about 10 hours. Similarly, having large meals or drinking alcohol three hours before bedtime can disrupt your normal sleep cycle, Thereby limiting excellent quality sleep.
Agreed Dr. Shetty said that when you eat close to bedtime, “the digestive process and stomach acid cannot work effectively when the body is in a horizontal position, thus increasing acid reflux and indigestion”.
Don’t eat too close to bedtime (Source: Getty Images/Thinkstock)
He further suggested to give rest to the brain by writing down all your work for the next day and giving your mind a mental rest. “Working long hours can create anxiety and thoughts that keep us awake at night. Therefore, taking off work at least two hours before bedtime gives us more rest and proper rest so that we can spend more the next day. to work effectively,” explained Dr Shetty.
Aman Puri, founder, Steadfast Nutrition, said that to calm the mind, one should try to spend more time with family, friends or close people. “Leave the stress of work the next day to get healthy sleep,” he said.
Dr. Sood noted that reducing Use of electronic gadgets an hour before bedtime Helps because blue light disturbs the body’s natural sleep cycle. “The blue light emitted from screens stimulates the brain and keeps it alert, and also reduces melatonin (the sleep hormone) which ensures a sound restful sleep,” he said. indianexpress.comAdding that by doing this you will end up pressing the snooze button “0” times because you will be well rested.
But, Dr Sood pointed out that this is “just a tip” and may not work for people with medical conditions. “It may not work for everyone, but it’s worth a go if you don’t get enough sleep,” he suggests.
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