Sleep Better With The 10-3-2-1-0 Formula That Went Viral

There’s nothing that beats a good night’s sleep after a long day. Getting quality sleep is one of the most important things in order to maintain a good health and life balance. Some people, however, have a really hard time getting a solid night’s sleep, and it impacts their mood, energy, and their ability to get through the following day. Adults should be getting at least 7 full hours of sleep every night, in order to have a “well rested” night’s sleep (via Mayo Clinic).

When people can’t sleep, a lot of times they blame external factors such as their own stresses, anxieties, and sometimes they even blame their significant others who share a bed with them, too. But, if you’re looking for a good night’s sleep and can’t seem to get the job done, there could be a lot of factors that add to it. Now, there’s a new “formula” that can help you get a better and more full night sleep. 

How the 10-3-2-1-0 formula can help you sleep

The 10-3-2-1-0 formula is one that has gone viral on social media after being shared on Instagram and TikTok. The idea behind it is that you cut out things in specific increments and hour formulas so that you can make sure your body is ready for a solid night’s sleep. The first thing you want to do is stop drinking caffeine and caffeinated beverages 10 hours before you go to sleep. It takes 10 hours for caffeine to leave your body and blood stream, so this will help you be ready for a deeper night’s sleep (via Glamour).

Next, you want to stop drinking alcoholic beverages or eating 3 hours before bed. This can prevent acid reflux and any other build up that can impact your sleep patterns throughout the night. 2 hours before bed, you want to make sure you can give your brain a rest. Some suggest writing down your stresses, journaling about your day, or making a “to-do” list for the following day. 

Then, 1 hour before bed, stop using your electronics and anything else with blue-light emissions. Blue-light is known to disrupt your natural sleep cycle and can harm your ability to fall asleep at night (via Harvard.edu).

Overall, doing the 10-3-2-1-0 formula should help you get the best night’s sleep possible! 

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