10 hours before going to bed
The 10-3-2-1-0 sleep rule starts by stopping drinking 10 hours before going to bed. Caffeine consumption reduces the total sleep time 45 minutes. Caffeine intervenes in Adenosine, a neurotransmitter that promotes sleep, so it can slow down the start of sleep.
3 hours before going to bed
According to the 10-3-2-1-0 sleep rule, your last meal, especially dinner, should take 3 hours before going to bed. You should not eat meals that are too full or high calories near bedtime because digestion can interrupt the relaxation and sleep process.
2 hours before going to bed
If you follow the 10-3-2-1-0 sleep rules, you will need to stop all related jobs and stressful activities to increase cortisol levels 2 hours before going to bed. Cortisol - hormone related to stress, also helps to regulate sleep. Intelligence activities can make you feel awake and hinder good quality sleep.
1 hour before going to bed
1 hour before going to bed, turn off electronic devices such as phones or computers. They emit blue light to prevent the production of melatonin - hormone responsible for starting sleep.
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This means that there is no time to press the alarm button in the morning. This is not a good habit because it can interrupt sleep and affect the quality of sleep at night.
