Many people are constantly tired. That’s unhealthy. Fatigue can lead to heart disease, diabetes, thought disorders, depression and anxiety. This makes it all the more important to get enough good sleep.
Sleep is important for the body and mind. But it’s not just the duration, but also the quality of sleep that is important. A fixed sleep routine can help. That’s what the 10-3-2-1-0 sleep formula is for.
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10 hours before bed: No more caffeine
For many people, caffeine is a wake-up call in the afternoon. It’s best to avoid coffee and other caffeinated drinks an hour before going to bed. Caffeine has a long lasting effect. It blocks the natural sleep hormone adenosine, which is responsible for feelings of tiredness.
Especially if you’re sensitive to caffeine, it may help to postpone your last cup of coffee until mid-morning. Also look out for hidden caffeine in teas, chocolate and some medications.
3 hours before bed: No more alcohol or large meals
Alcohol makes you tired, but you don’t sleep well. You fall asleep quickly, but you don’t recover. Greasy or spicy foods can also disrupt your sleep because they keep the body busy and make you tired.
Don’t eat too much before you go to sleep. Your body needs time to relax.
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2 hours before bed: No more work
If you’re still thinking about work when you go to bed, it’s bad for your sleep. That’s why you should finish work two hours before bedtime. This way you can sleep better.
Techniques like meditation or deep breathing can help relax and prepare your mind for sleep.
1 hour before bed: Turn off electronic devices
Light from smartphones, laptops and televisions inhibits the production of melatonin. That makes us tired. If you’re on your phone or tablet before you fall asleep, it can throw off your sleep schedule. Therefore: avoid all digital devices at least an hour before going to bed.
Press the snooze button 0 times
It’s hard not to hit the snooze button when you get up. But that doesn’t help your sleep. You’ll be tired in the morning. Better get up as soon as the alarm goes off. Even if it’s difficult at first.
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