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News Topical, Digital Desk : Do you often wake up in the morning feeling tired? Do you feel like your mind has been racing all night and never quite calmed down? If so, it simply means you're getting ready for bed too late.
Sleep isn't a light switch you can turn on or off at will. It's more like landing an airplane, which needs to be landed slowly and precisely.
10 hours before bed: Avoid caffeine
It takes about 10 hours for caffeine to completely leave your bloodstream. While you might think you can still fall asleep after drinking coffee late, it can actually significantly impair the quality of your deep sleep .
3 hours before bed: No food and alcohol
Both late dinner and alcohol significantly disrupt your sleep cycle. Alcohol may help you fall asleep faster, but it disrupts crucial sleep. This is why you feel groggy and lethargic the next day.
2 Hours Before Bed: Break From Work
Give your mind a buffer zone to calm down before bed. Stop answering work emails or solving the day's problems. Your brain needs this time to transition from active mode to rest mode
1 hour before bed: Avoid blue light
Blue light emitted from mobile phones and tablets inhibits the production of the sleep-inducing hormone melatonin. Therefore, put away all screens an hour before bed. Instead of using your mobile phone, you can read a book or listen to a podcast.
0: Avoid hitting the snooze button on your alarm
Don't press the snooze button when your alarm goes off. Doctors say that when you press snooze and go back to sleep for a few minutes, you enter a new sleep cycle that you can't complete. Because of this incomplete sleep, you feel even more tired than if you had woken up immediately.
What will be the result?
When you follow this 10-3-2-1-0 rule, your routine becomes perfectly synchronized with your body's circadian rhythm
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