Are you pressing the yawn emoji more often than not? It’s no surprise that sleep deprivation is a common problem for many of us. But with just a few small tweaks to your lifestyle and daily habits, you can achieve better quality rest. In this blog post, we’ll discuss the 10-3-2-1-0 rule and explain how it can help you get an optimal night’s sleep so you’re energized and ready to take on anything tomorrow! We’ll also cover where CBD may fit in for help you get regular shut-eye. If tossing and turning has become the norm in your bedtime routine, we want to help by offering hope AND solutions for waking up feeling refreshed every morning.
What do these numbers have to do with sleep? Are you tired of tossing and turning every night, and waking up feeling like you’ve been hit by a truck? This may sound like a bunch of random numbers, but it is coming highly recommended these days. Here’s what it entails: Ten hours before bedtime, avoid caffeine and alcohol. Three hours before bedtime, stop eating and exercising. Two hours before bedtime, put away all electronic devices. One hour before bedtime, do something relaxing, like taking a bath or reading a book. And lastly, 0 (as in zero) devices allowed in the bedroom. We’ll go into more detail about each one in just a sec.
10 Hours Before Sleep
One of the most important steps in getting a good night’s sleep is avoiding caffeine 10 hours before bedtime. Caffeine is a stimulant, so it can interfere with your body’s natural ability to fall asleep and stay asleep. This means that if you want to get some quality shut-eye, you should avoid drinking coffee or energy drinks after lunchtime!
Interestingly, the effects of caffeine can last up to 8 – 10 hours, depending on how much was consumed and an individual’s metabolism rate. Therefore, if you have had any caffeinated beverages within this time frame prior to going to bed, it could be interfering with your sleep cycle and causing restlessness throughout the night. It’s also important to note that certain foods contain hidden sources of caffeine such as chocolate which should be avoided as well.
3 Hours Before Bedtime
One of the most important steps in getting a good night’s sleep is to avoid eating or drinking anything.When it three hours before bedtime. This may like an impossible task, comes to but getting a good night with some small adjustments’s sleep, what you eat and drink before bed can have a major impact on you.
If you’re trying to get a good night’s sleep, it’s important to pay attention to what you eat and drink right before bed. Eating large meals late at night can lead your body into overdrive as it tries digesting the food while attempting sleep at the same time. This causes spikes in metabolism which will make falling asleep more difficult than usual due for those who are already prone difficulty sleeping. Also, eating right before going to bed leads people feel bloated and uncomfortable when they try lay down which be another obstacle getting comfortable enough drift off into dreamland peacefully.
2 Hours Before Bedtime
Working right before bedtime can be detrimental to your sleep. It’s important to take a break from work two hours before bed in order to give your body and mind time to relax and prepare for sleep. Working late at night can cause stress, which increases heart rate and blood pressure while activating the fight-or-flight response. This reaction makes it more difficult for you to fall asleep because your body is still in an alert state. Additionally, working right before going to bed will keep your mind occupied with tasks that need attention, making it harder for you to clear your head from any worries or anxieties that may be keeping you awake. Taking some time away from work two hours prior to bed allows you the opportunity reset both mentally and physically so that when it comes time lay down restful slumber awaits!
One Hour Before Bed
We’ve all been there – tossing and turning in bed, unable to quiet our racing minds. But fear not, my fellow sleepyheads! It’s time to de-stress that mind and body before hitting the hay. What’s a vital step? Unplug!
I know, it’s a tough ask for us all who are addicted to our technology, but hear me out. The blue light emitted by our devices stimulates our brains and can make it hard to fall asleep. Plus, when we’re scrolling through social media or catching up on work emails right up until bedtime, our minds are still active and processing information. So let’s all make a pledge to power down and disconnect from technology for two hours before bed. Think of it as your nightly digital detox. Your brain (and your eyes) will thank you! There are plenty of actually relaxing activities you can do to help you wind down for the night.
One of the best ways to do this is by engaging in some form of relaxation activity such as reading a book, listening to calming music, or doing some light stretching exercises. Reading has been found to be especially helpful because books distract us from worries and allow us to focus on something else while also stimulating creative thinking which can help with problem solving during our waking hours. Listening to calming music has also been shown reduce cortisol levels (the hormone associated with stress) and gentle stretching exercises are great way increase circulation throughout body while helping muscles relax tension they may have built up through daily activities.
Another thing: Taking CBD an hour before bed can help your body relax and make it easier for you to drift off into dreamland peacefully. It helps reduce anxiety, calm the mind, and promote relaxation so that you can get the restful sleep your body needs for optimal health and well-being. Additionally, research suggests that taking CBD for sleep may also improve overall sleep quality by decreasing REM latency (the time between falling asleep and entering REM sleep) as well as reducing night awakenings due to stress or other factors. So if you’re looking for a natural way to improve your sleep habits, CBD may be a helpful option for you.
What’s the zero? No devices in the bedroom at night. You don’t need your phone buzzing, waking you up with an unexpected work text. Zero can also be the number of times you agree to hit snooze when your alarm goes off. This is where you to define a sleep- and an awake- schedule and stick to it like glue. I know, I know, it’s easier said than done. But trust me, your body will thank you.
Other things that may help include exercising during the day, and making sure you have a quiet, comfortable, dark place to sleep. Following the 10-3-2-1-0 plan and incorporating CBD into your nighttime routine may be instrumental in changing your sleep patterns and therefore improving your body’s health. Okay, that’s all, folks! Time to get some Zzzzzs!