British doctor reveals formula to improve sleep quality
Doctor Karan Raj from the UK named a way to effectively solve sleep problems. Those who suffer from insomnia should use the “10-3-2-1” formula, an expert told TikTok.
So, ten hours before bedtime, it is recommended to give up coffee and other drinks containing caffeine. During this time, they will be excreted from the body in a natural way, and their stimulating effect will disappear.
For three hours, you should stop taking heavy food. Otherwise, heartburn and other unpleasant sensations may begin, contributing to waking up in the middle of the night.
In two hours you need to stop working, and in an hour you need to turn off your computer and other gadgets. The blue screen interferes with the production of the sleep hormone melatonin and disrupts your internal clock.
Earlier, another specialist listed the habits that cause insomnia. These include violations of the regime, the desire to sleep during the day and the fascination with the smartphone.
