10-3-2-1: Countdown to a Great Night’s Sleep!

Two-thirds of adults in North America fail to get the recommended eight hours and studies suggest that we average somewhere around six.  Busy lives and hectic work schedules are the most common reasons given for not getting enough sleep. But our obsession with technology, a lack of exercise and culture of eating late have also been blamed as reasons we are so under-slept.

Sleep doctors in recent years have been touting the ’10-3-2-1′ formula, a step-by-step guide on how to best prepare yourself for a night of optimal sleep throughout the day.

Here is how it works:

1. Cut Caffeine at Midday (“10” hours before bedtime)

The first component of 10-3-2-1 stipulates that caffeine should stop 10 hours before bed.

Assuming that you retire around 11pm, this would mean no coffee, tea or energy drinks after 1pm. This “10” component refers to how long it takes caffeine to metabolize in the body. An array of research has shown that caffeine can boost cognition and temporarily ward-off the effects of a poor night’s sleep.

2  Make Your Last Snack or Glass of Wine No Later Than 8PM (“3” hours before you hit the hay)

Those having a late night drink or midnight snack may be putting their sleep at risk. Under the 10-3-2-1 approach, people are advised against eating or drinking alcohol three hours before their head hits the pillow.

3. Work No Later than 9PM (“2” hours before retiring)

Experts say the brain should have two hours of rest before sleep. In this window, people should avoid all work-related activities, such as emails, phone calls and thinking about the following day. People are even advised to write down any tasks on their mind so they can switch off for the night.

4. No Netflix in Bed After 10PM (“1” hour before bye-byes)

Researchers at Rensselaer Polytechnic Institute in New York found that using phones, tablets and laptops on maximum brightness two hours before bed makes it harder to drift off. They said excess light stops the normal release of melatonin — the signal to the body clock that its time for bed.

In addition, a team at Harvard Medical School found that it’s not limited to devices — even bright lights around the home can hinder melatonin production by as much as 90 per cent.

Post Script: What else should you know?

Most adults need between six and nine hours of sleep every night.

• Going to bed and getting up at a similar time each night programmes the brain and internal body clock to get used to a set routine.
• To get to sleep easier, sleep docs advise winding down, such as by taking a bath, and reading or relaxing
• Keep the bedroom sleep-friendly by removing TVs and gadgets from the room and keeping it dark and tidy.

Source:  huffpost.com

Photo:  pexels.com