How The ’10-3-2-1-0 Formula’ Can Help You Sleep Better

If you are one to struggle with falling asleep, why not try a new viral sleep hygiene hack explained by US doctor, Dr. Jess Andrade, known as the ’10-3-2-1-0 method.’ This simple step-by-step guide prepares you for an optimal night’s sleep – here’s how:

• 10 hours before bed: No more caffeine! Caffeine inhibits the body’s ability to rest and digest, making it much more difficult to fall asleep.

• 3 hours before bed: No more food or alcohol! It is important to allow the body enough time to process and settle before going to sleep.

• 2 hours before bed: No more work! The mind cannot relax when stimulated with thoughts and tasks related to work or study.

• 1 hour before bed: No more screen time! Shut off all phones, TVs and computers to create a peaceful environment in the bedroom.

• 0: the number of times you’ll hit snooze in the morning.