What is the 10-3-2-1 method that helps you fall asleep faster? How to fall asleep faster, said the British doctor.
Falling asleep problems can be solved by following a simple 10-3-2-1 regimen, says British physician Raj Karan. He posted a video demonstrating his method on TikTok. The option offered by him will help you fall asleep faster and sleep better.
So, 10 in the name of the method means the time before bedtime, during which you must stop drinking coffee. That is, 10 hours before bedtime, there should be the last cup. During this time, caffeine is guaranteed to be removed from the body. If this rule is not followed, the stimulating effect of coffee continues to persist and interferes with sleep.
The 3 in the name of the method means that you should have dinner 3 hours before bedtime and no later. Such a measure will prevent the appearance of heartburn, and will also make it possible not to wake up all night. The doctor also imposes a ban on alcohol – after all, according to the doctor, it affects REM sleep.
The number 2 in the title indicates the time when you need to start relaxing and finish work. This will tidy up the nervous system.
1 is the time during which you should turn off the computer and all equipment, since the blue color from various gadgets negatively affects the production of the sleep hormone, suppressing it.
There are contraindications, it is necessary to consult a specialist
The material was prepared using the following sources:
TikTok of Dr. Raj Karan
