Better Sleep From Sleep Experts

Better Sleep From Sleep Experts

Many adults who have trouble sleeping often find themselves staring wide-eyed into their dark bedrooms night after night. Getting seven or more hours of sleep, as most health experts recommend, is a struggle for these individuals.

Fortunately, various techniques have been developed to help people with insomnia fall asleep and stay asleep. Doctors believe these guidelines can help you to develop healthier sleep habits. One popular practice is the “10-3-2-1-0 sleep rule,” which encourages people to establish a daytime routine that can help them prepare for restful sleep at night.

“Sleep is an important component of overall health and well-being,” Dr. Anita Shelgikar, a professor of neurology at the University of Michigan Medical School and spokesperson for the American Academy of Sleep Medicine, told GoodHousekeeping.com. “This rule is a catchy frame of reference that may make the information more digestible so you can prioritize sleep.”

The 10-3-2-1-0 sleep rule includes several factors that could affect sleep so that you can be more mindful of them. Each number refers to a step to take either during the day or before bedtime.

“Many of these suggested steps relate to sleep hygiene, which is everything you can do to ensure long-term sleep health,” Dr. Jag Sunderram, a professor of medicine, pulmonologist, and sleep physician at Rutgers Robert Wood Johnson Medical School, told GoodHousekeeping.com. “You can think of it as similar to what you do for oral hygiene, such as brushing your teeth and flossing.”

The following is a breakdown of the 10-3-2-1-0 sleep rule:

10 hours before bed: No caffeinated beverages or foods containing caffeine

Caffeine remains in the body for about 10 hours after consumption. Ideally, you should have your last cup of coffee, soda, energy drink, iced tea, green or black tea, or chocolate earlier in the day.

“Even if you don’t think it affects your sleep, caffeine has stimulant properties that interfere with sleep by inhibiting adenosine, which is important for deep sleep,” Dr. Sunderram said.

Caffeine is a stimulant that makes you feel alert and increases energy. This is why caffeinated coffee is a go-to drink for people who want to stay awake or who need energy. However, caffeine can also heighten anxiety and restlessness.

The amount of caffeine you consume can affect you, so it’s recommended to limit your intake to 200 mg to 400 mg per day, keeping in mind that a single cup can contain anywhere from 200 to 400 mg, depending on its type and size.

Additionally, some over-the-counter medications and brand-name products contain caffeine. So, be sure to check the labels before using these products, or ask your pharmacist if any of your medications contain caffeine.  

3 hours before bed: Limit food and alcohol

Eating before bed is not advised, as food typically takes three hours to pass through the digestive system. So, this rule is meant to prevent acid reflux, which can interfere with sleep, Dr. Shelgikar said.

Having a drink before bedtime might feel relaxing, but alcohol can actually disrupt your sleep. Alcohol reduces rapid eye movement or REM sleep, a stage of sleep in which your brain processes and consolidates new information. REM sleep also contributes to improved mental concentration and mood, which are essential for daily functioning.

2 hours before bed: No more work or studying

It’s tempting to want to cram for a test, finish a project for work, watch a movie, or the end of an exciting sports game before going to bed. However, engaging in mental, emotional, or physical work keeps the brain active, and the body requires some downtime before bed.

“Sleep is not like a light switch you flip off and on,” Dr. Sunderram said. “You need time to unwind.”

So, to get into a more relaxed state of mind, it’s best to eliminate any type of work or study—and even stimulating exercise—two hours before going to bed. Instead, try focusing on more relaxing activities, such as reading a book or taking a shower.

1 hour before bed: Turn off the screens

After a long day of using the computer, scrolling on your phone, or watching TV, it’s time to turn them off an hour before bedtime. Besides stimulating the brain, the screens on these devices emit blue light, which can make it hard to fall asleep.

“There’s a lot of data that says the light disrupts the circadian rhythm and delays sleep onset,” Dr. Sunderram said. “It also inhibits melatonin, which is required for sleep onset.”

Sleep experts recommend removing electronic devices from the bedroom to eliminate blue lights. If that’s not possible, simply turn them off and consider activities that can help you unwind, such as prayer, meditation, deep breathing, or reading a print book instead of a digital book on a handheld device.

0: The number of times you hit snooze in the morning

The final stage of sleep that you get just before waking typically occurs during the REM or dream stage. Pushing the snooze button disrupts this stage of sleep. If it makes your heart race, it will trigger a flight-or-fight response that your body doesn’t need first thing in the morning. Waking up right when the alarm rings leads to a better feeling throughout the day. Waking up and going back to sleep can leave you feeling groggy throughout the day.

Implementing the 10-3-2-1-0 sleep rule may help you improve your sleep, but you might want to gradually ease into it.
“Long-term behavioral changes are more likely to stick if you do it in stages, rather than trying to do everything at once,” says Dr. Shelgikar. “Try to incorporate one new habit at a time.”

If you have trouble falling asleep or you cannot stay asleep, it may be time to visit a sleep doctor. Cognitive behavioral therapy for insomnia is an effective approach to help you identify and change behaviors that negatively impact your sleep.

“Most people worry it’s something wrong with your brain,” Dr. Sunderram said. “But you haven’t lost your mechanisms for sleep. There are often behavioral issues that lead to chronic insomnia,”

Source Links:

https://www.goodhousekeeping.com/health/wellness/a62922307/10-3-2-1-0-sleep-rule/

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