How to Get Deep Sleep At Night? Doctor Explains 10-3-2-1-0 Formula

If you don't sleep well at night, you feel restless throughout the day and have no mood to work. Sleep is not like any electric switch, you will fall asleep when you turn it on, but you won't fall asleep when you turn it off. That's why many people have to struggle a lot to sleep. 7 to 8 hours of sleep is very necessary for the body to stay healthy and recover, but many people don't get enough sleep because they don't sleep well at night and have to wake up early in the morning.

According to Dr. Sudhir Kumar, Senior Nutritionist at Apollo Hospital, good sleep is very important to keep your brain safe. To get good sleep, you have to follow the 10-3-2-1-0 rule.

Stay away from caffeine 10 hours before going to bed

It takes 10 hours for caffeine to completely leave your bloodstream. You may think that drinking tea or coffee late in the evening doesn't do anything, but that's not the case. Caffeine also affects the quality of your sleep and frequent consumption of tea or coffee does not help you sleep well at night.

Do not eat 3 hours before sleeping

Do not eat anything 3 hours before sleeping. Always take your meal 3 hours before sleeping. If you sleep at 10 pm, eat at 7 pm. If you sleep at 11 pm, eat at 8 pm. Due to lack of sleep, the food eaten is not digested properly, which causes heaviness and lethargy.

Stay away from office work 2 hours before sleeping

Give your head a buffer zone to calm down before sleeping. Do not think about office work and problems at night. This is very necessary for your brain to go from active mode to rest mode.

Stay away from blue light 1 hour before sleeping

The blue light emitted from mobile phones and tablets prevents the production of melatonin, the hormone responsible for sleep. So stay away from screens for 1 hour before going to bed. Instead of using your mobile, you can read any book or listen to any podcast.