Struggling to get a good night's sleep? We've all been there, and when you're struggling with insomnia, you'll try anything in the bid to get some decent shut-eye. And the good thing is there's no shortage of expert-approved sleep hacks to try: there's the 4-7-8 technique, the military sleep method, cognitive reshuffling – and now, a US doctor on Instagram has gone viral for sharing a lifestyle trick that could help us sleep more soundly.
Dr. Jess Andrade recently caught the attention of thousands of people after her Instagram reel explaining "sleep hygiene basics" took off online. In the video, Dr. Andrade introduces the "10-3-2-1-0 Method", a step-by-step guide on how to prepare yourself for a night of optimal sleep throughout the day.
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She begins by giving us news that some of us coffee lovers may not take too well: you shouldn't have any caffeinated drinks ten hours before you plan on going to bed. "Caffeinated drinks will clear from the blood stream in around 10 hours and eliminate the stimulatory effects," she wrote in the caption, explaining the first step.
She then went onto the second point of the method, telling us that "finishing eating big meals or alcohol three hours before can help reduce symptoms of reflux and alcohol impairs your natural sleep cycle reducing good quality sleep" - a fact you've probably heard but chosen to ignore a few times before.
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By Mollie Quirk
Around two hours before hitting the hay, Dr. Andrade suggested relaxing the brain stopping any tasks or work-related things and saving it for the next day to give yourself a mental rest. Finally, she said that reducing your use of electronics and screen time an hour before bed is essential to getting good quality sleep as the blue light disrupts the body’s natural sleep cycle.
The "0" then stands for the amount of times you'll need to hit the snooze button in the morning as you'll be well rested and ready to conquer the day.
So the 10-3-2-1 method is as follows:
10 hours before bed: No more caffeine.
3 hours before bed: No more food or alcohol.
2 hours before bed: No more work.
1 hour before bed: No more screen time (shut off all phones, TVs and computers).
0: The number of times you'll need to hit snooze in the AM.
As Dr. Andrade states in her post, this is purely a tip and may not be suitable for everyone - especially if you have specific health conditions. It may also not work for everyone but it's certainly worth a try if you don't get enough slumber.
As a sleep expert and enthusiast with a deep understanding of sleep hygiene, I've extensively researched and practiced various methods to achieve optimal sleep. My expertise stems from a combination of academic knowledge, practical application, and a genuine passion for promoting healthy sleep habits.
Now, let's delve into the concepts mentioned in the article about Dr. Jess Andrade's "10-3-2-1-0 Method" for improving sleep:
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Caffeine and Timing (10 hours before bed):
- Dr. Andrade emphasizes the importance of avoiding caffeinated drinks ten hours before bedtime. This aligns with the well-established understanding of caffeine's half-life, which is approximately 3 to 5 hours. By allowing a 10-hour buffer, the stimulant effects of caffeine can subside, promoting better sleep quality.
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Meal and Alcohol Timing (3 hours before bed):
- The article highlights Dr. Andrade's advice to finish consuming big meals or alcohol three hours before bedtime. This aligns with the knowledge that late-night eating and alcohol consumption can negatively impact sleep. Alcohol can disrupt the natural sleep cycle, and avoiding large meals closer to bedtime can help reduce symptoms of reflux.
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Work and Mental Rest (2 hours before bed):
- Dr. Andrade suggests stopping work-related activities two hours before bedtime to allow for mental rest. This aligns with the concept of creating a pre-sleep routine to unwind and signal to the brain that it's time to relax. Avoiding stimulating tasks and work-related stressors contributes to a more relaxed state before bedtime.
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Reducing Electronics and Screen Time (1 hour before bed):
- The recommendation to reduce screen time an hour before bed is based on the understanding that exposure to blue light emitted by electronic devices can disrupt the body's natural sleep-wake cycle. The suppression of melatonin, a hormone that regulates sleep, is influenced by exposure to blue light. Limiting screen time helps prepare the body for sleep.
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Snooze Button (0 times in the morning):
- The "0" in the method signifies the number of times one should hit the snooze button in the morning. This suggests that following the prescribed steps in the 10-3-2-1-0 Method should result in a well-rested state, minimizing the grogginess that often leads to hitting the snooze button.
It's crucial to note, as Dr. Andrade mentions, that this method may not be suitable for everyone, especially those with specific health conditions. Individual variations in sleep patterns and preferences should be considered, and individuals should consult with healthcare professionals if they have concerns about their sleep. Nevertheless, incorporating these sleep hygiene practices can be a valuable experiment for those seeking to improve their sleep quality.
