Ensure quality rest: the 10-3-2-1-0 method for falling asleep quickly

Alina MilsentLife
Effective tips for healthy sleep

Lack of sleep has serious consequences. Scientists have proven that even if you don't get enough sleep for several hours a day, it can lead to cardiovascular disease over time. The study showed that within six weeks of reducing sleep by at least an hour, blood vessel cells began to be exposed to harmful oxidants, and signs of inflammation and dysfunction appeared.

However, life dictates its own conditions: stress, air anxiety, and bad news lead to sleep problems. The New York Post reported on an effective 10-3-2-1-0 method to ensure quality rest.

The "gold standard" for sleep is 7-8 hours of rest. Lack of sleep affects physical and mental health, so scientists have developed a number of methods to help you relax and fall asleep faster.

Dr. Jess Andrade recommends the 10-3-2-1-0 sleep method for people who have trouble falling asleep. Here's a closer look at each of the stages


Everyone knows that coffee should not be drunk at night. Doctors advise against consuming caffeinated beverages about 10 hours before bedtime. It is better to drink soothing tea.

Scientists have found that caffeine is excreted from the body in about 10 hours. People who often suffer from insomnia or have difficulty falling asleep definitely don't need unnecessary stimulating effects.


This rule applies to food. A late dinner can interfere with sleep, so you should stop eating and drinking three hours before going to bed. Alcohol disrupts your natural sleep cycle, reducing its quality. By the way, not only overeating but also fasting can cause insomnia. According to doctors, nuts, cherries, fatty fish, milk, and other foods will help you get a healthy night's rest.


Try not to be nervous before going to bed. If you go to bed with a neurotic attitude: "I need to fall asleep as soon as possible" and count the hours of rest, it is likely that this will only lead to unnecessary anxiety and insomnia.

Try to relax. A warm bath, calm music, or a book before bed will allow your body and mind to sink into a relaxed state, allowing you to sleep more deeply.

You should spend the last two hours before bedtime doing relaxing activities and giving your brain a mental rest.


Reduce the amount of electronics an hour before bedtime, as blue light disrupts the body's natural sleep cycle. This includes all gadgets, from smartphones to TVs. Health experts have determined that nightly screen time is the main cause of social jet lag, the difference between our body's natural sleep needs (or chronotype) and the time spent on social tasks, including social media.


If you follow this method, zero should be "the number of times you press the snooze button in the morning."

Earlier, OBOZ.UA talked about effective tips that will help you fall asleep quickly and not break your routine.

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