Can’t Sleep? Try the 10-3-2-1-0 Method, It Never Seems to Fail
For most of us the two toughest tasks we face each day are waking up from "a good night's sleep" in the morning and "falling into a good night's sleep" at night. For a variety of reasons we just don't sleep as well as we think we need to. However, if you try the 10-3-2-1-0 method for falling asleep, you'll soon realize exactly what has been keeping you awake and what you can do to stop those things from stealing your slumber.
The 10-3-2-1-0 rule is nothing more than a game plan for a good night's sleep. No, it doesn't involve outside chemicals or strange elixirs. What it does is this. It starts preparing your body and more importantly your mind for the "shutdown sequences" needed for you to close your eyes and enjoy a restful night of slumber
What is the 10-3-2-1-0 Method for Falling Asleep?
Each of the numbers in the title of the method has a specific significance in preparing our bodies and brains for slumber. For example, the "10" means 10 hours before bed you'll want to cut out caffeine. That means no afternoon coffee or soda pop or even certain snacks. If your bedtime is 10 pm then you'll have to have your last caffeinated concoction no later than Noon.
The "3" in the method is a reminder to stop drinking alcohol three hours before bed. Obviously, if you stop sooner that's better but for our purposes, keeping in mind a 10 pm bedtime, your last cocktail or beer would have to be concluded by 7 pm.
The "2" in the method might be one of the more difficult challenges you'll face. You're supposed to stop working two hours before bedtime. By "stop working" that means not only stopping physically doing work but mentally doing work or preparing or planning for the day ahead.
The "1" in the method will absolutely kill some of us. The "one" means turn off all screens one hour before bed. So, not only the computer screen but the phone screen and the TV screen too. This will reduce the outside stimulation that your mind is exposed to allowing the brain to start focusing on rest.
The"0" is a step only the brave will take. The zero is the number of times you should set your snooze alarm. Yeah, snooze alarms are not good for you. They really don't give you any extra rest and in fact, they disrupt the body's normal way of waking up.
Those who have tried this method swear by it. Not only does it allow them to fall asleep faster but they say the rest they receive is a higher quality even if they have to wake up early the next day. So, if you've been struggling when slumbering maybe this method would work for you although I do think it would be more difficult to do in a family setting than for a single person or a couple that can agree on when the lights need to go out.
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