What are the top 10 ways to improve your sleep? Improving sleep will help most people with their energy levels throughout the day and get the most out of life.
Ever heard of the 10-3-2-1-0 Sleep Rule? To help you catch those Z’s here are 10 ways to improve sleep keeping the rule in mind:
10. Avoid Late Caffeine
We all love a good coffee but when it comes to the 10-3-2-1-0 Sleep Rule you should have no caffeine 10 hours before bedtime. None!
A good general rule is avoiding any caffeine after midday and if you have an urge, substitute it with a calming herbal tea or warm milk instead.
9. Avoid Late Alcohol
Alcohol may help you fall asleep faster but it can have an ongoing impact on the quality of sleep by interfering with deep sleep stages and causing broken sleep through the night.
Avoiding alcohol at least 3 to 4 hours before bed allows the body enough time to metabolize alcohol and reduces its disruption to sleep cycles. impact overall health and well-being.
8. Don’t Eat Late
The 10-3-2-1-0 Sleep Rule dictates that you shouldn’t eat any food or drinks (aside from water and herbal teas) 3 hours before bedtime.
Heavy or spicy meals close to bedtime will probably lead to you defecating the bed so don’t take that risk. If you absolutely must, think protein like a Greek yoghurt snack.
7. Adjust Your Sleep Environment
Creating a sleep sanctuary could make all the difference for a good night’s sleep. A cool, quiet and dark environment is going to help promote sleep.
A comfy mattress and pillow, earplugs, blindfold and even a white noise machine or phone app can make a big difference when it comes to improving your sleep.
6. Don’t Late Work
Following the 10-3-2-1-0 Sleep Rule means no work 2 hours before sleep. Work will only increase your stress and anxiety and hinder your ability to fall asleep.
Working on a computer screen or phone exposes you to blue light from screens which suppresses melatonin levels and ends up screwing around with your sleep-wake cycles.
5. Consistent Sleep Schedule
Our bodies love routine and going to bed and waking up at the same time every day will help your body adapt to consistency.
Even on weekends keeping your sleep schedule consistent is one of the best ways to improve your sleep and get you waking up a human and not like a sleep-deprived zombie.
4. Limit Screen Time
Remember we mentioned screens produce blue light which suppresses your melatonin levels? Reduced melatonin can delay falling asleep and decrease sleep quality.
Following the 10-3-2-1-0 Sleep Rule means that there’s no screen time 1 hour before bedtime. No phones, computers or even TVs. Read a book or listen to an audiobook instead for a better sleep.
3. Manage Stress
It’s easier said than done but if you can manage your stress it can go a long way to helping you get a good night’s sleep.
Trying something like meditation, deep-breathing exercises, or even just listening to calming music may help you find your inner Zen and be the difference for a good sleep.
2. Avoid the Snooze Button
It’s hard, but one of the best ways to improve your sleep is to avoid pressing the snooze button. As a part of the 10-3-2-1-0 Sleep Rule, the 0 Represents the number of times you should hit the snooze button.
Resisting the urge to snooze will stop your body entering periods of fragmented rest and lighter stages of sleep. Avoiding so can help you wake up feeling more refreshed and groggy through the day.
1. Seek Professional Help
If you’ve tried everything and still have trouble getting a good night’s sleep don’t be afraid to get help.
Getting professional help may be the solution to work out the best ways to improve sleep by getting tailored advice and a treatment plan.
