The '10-3-2-1-0' formula helps you sleep well

The 10-3-2-1-0 formula helps you balance your caffeine intake, eating, working, and using electronic devices, overcoming difficulty sleeping and insomnia.

Sleep plays an important role, helping the body rest, recover and regenerate energy. Lack of sleep, not sleeping deeply makes many people tired, working less effectively. Master, Doctor Nguyen Doan Thuy, Department of Neurology - Stroke, Tam Anh General Hospital Hanoi , said that adults should sleep 7-9 hours a day. The most ideal time to go to bed is around 22:00-23:00.

To sleep well, Dr. Thuy recommends that you apply the 10-3-2-1-0 formula. This formula was included in the book "The Perfect Day Formula" by Craig Ballantyne - fitness trainer, health advisor for Men's Health magazine in 2015. The formula is highly appreciated by doctors and sleep experts, can improve sleep quality, increase alertness, energy to work more effectively.

Specifically as follows:

Avoid caffeine 10 hours before bed : Caffeine is a stimulant that promotes alertness. Several studies have shown that consuming 200 mg of caffeine (about two cups of coffee) within 6 hours of bedtime can cause about an hour of insomnia.

Caffeine affects the central nervous system, causing restlessness and difficulty sleeping. It affects deep sleep by blocking adenosine (a hormone that regulates and controls sleep cycles). People who have a habit of drinking coffee and tea should use it in the morning, limiting it after 2pm. 10 hours is enough time for caffeine to be eliminated from the body.

Good sleep helps the body regenerate energy. Photo: Freepik — Good sleep helps the body regenerate energy. Photo: *Freepik*

Limit eating and drinking 3 hours before bed : Eating and drinking before bed forces the digestive system to work. When lying down, the stomach can push food back into the throat, leading to reflux. People who drink a lot of alcohol or too much water in the evening go to the bathroom more often, interrupting sleep.

Stop working 2 hours before going to bed : Stop all work at least two hours before going to bed to give your brain time to relax and get ready for sleep. A long day of work can lead to stress, anxiety, and restlessness at night. Relax a lot and get enough rest to have more energy for the next working day.

Do not look at your phone 1 hour before going to bed : The blue light from the phone screen stimulates the brain to stay awake, reducing melatonin (a hormone that regulates sleep). Lack of melatonin affects sleep, is not good for health, and disrupts daily life rhythms. Negative information on the internet can make you anxious, think a lot, and have difficulty falling asleep.

0 (no) snooze button : Many people have the habit of setting multiple alarms a few minutes apart, then snooze to sleep more. Sleeping more can make the body tired and lethargic. You should keep the alarm clock far from the bed and set the alarm close to the time you need to wake up the next day.

According to Dr. Thuy, reading books, keeping the room temperature reasonable, using a comfortable mattress, taking a warm bath before going to bed... are good habits that bring good sleep. People with difficulty sleeping, unusual and prolonged insomnia should see a neurologist for timely intervention.

Viet An

Readers can ask questions about neurological diseases here to get answers from doctors.

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