What is the 10-3-2-1 trick to sleep better?

Lately, if you have been struggling with sleep, give the 10-3-2-1 method a try. Experts urge that this trick is designed to help you fall asleep faster and wake up feeling refreshed. But what is it, and how does it work? Let’s find out.
“Chronic sleep deprivation increases inflammation and reduces the production of protective cytokines. The ideal sleep duration is 7-9 hours per night to enhance immune response,” said Dr Nikhil B, consultant neurology, SPARSH Hospital, Infantry Road, Bangalore.
10 – Stop caffeine 10 hours before bed
Caffeine can stay in your system for up to 10 hours, affecting your ability to fall asleep. “Avoid coffee, tea, soda, and chocolate after this point,” said
3 – Stop eating three hours before bed
Story continues below this ad
Eating late can disrupt digestion and sleep quality. “Give your body time to process food before bedtime,” said Dr Nikhil.
Have your coffee only in the morning (Photo: Getty Images/Thinkstock)
2 – Stop working two hours before bed to reduce stress
Work-related stress and mental stimulation can make it harder to unwind. “Disconnect from work tasks and emails to help your brain shift into rest mode,” said Dr Nikhil.
1 – No screens one hour before bed
According to Dr Nikhil, blue light from phones, TVs, and computers suppresses melatonin, the sleep hormone. “Turn off screens and opt for relaxing activities like reading or meditation,” said Dr Nikhil.Story continues below this ad
Why it works
This method helps provide your mind and body with much-needed time to relax, said Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, Mumbai.
“This makes it easier to fall asleep and also wake up without feeling cranky or groggy. It is a helpful guide for better and healthier sleeping habits. Incorporating this method can help improve the quality of your sleep. Sleep should be prioritised as it plays an important role in how your next day is going to be. Enough sleep can make you feel energetic and more active the next morning,” said Dr Agarwal.
Dr Nikhil also stressed that apart from this hack, the idea is to stay hydrated, go for regular, preventive health checkups, exercise daily, and eat a balanced diet to help feel more energised every morning. “Aim for 150 minutes of moderate exercise per week as recommended the World Health Organization, along with a balanced diet,” said Dr Nikhil.Story continues below this ad
If you are finding it difficult to fall asleep, then consider consulting an expert for a timely diagnosis. “He/she may asses your conditions and recommend treatment accordingly,” added Dr Agarwal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.