Sleep is essential to feeling great and being your very best. TikTok is going viral with the latest 10-3-2-1-0 Sleep Rule. AskDoctor is here to help explain it simply.
Q: What are the steps in the 10-3-2-1-0 Sleep Rule to help with insomnia? Let us break it down.
Rule 10: No caffeine 10 hours before bedtime.
Caffeine is a stimulant and 1-2 cups of coffee per day can interfere with sleep and can stay in your system for up to 24 hours. It interrupts adenosine, a chemical in the body that helps you fall asleep and maintain deep sleep. Goal is to limit to 1-2 cups of coffee or caffeinated beverages per day or if possible, eliminate altogether. This is especially important in people who may be very sensitive to the effects of caffeine.
A good rule of thumb is to avoid all caffeinated drinks including tea and certain sports drinks at least 10 hours before bedtime or if you sleep at night no caffeine after noontime. Also, remember caffeine is found in chocolate in cocoa solids with dark, bittersweet, and semi-sweet having the most. In fact, 3.5 ounces of dark chocolate can have as much as 50-150 mg (maximal) of caffeine comparable to 8 oz cup of coffee with 80-100 mg. Not to worry, as 1.5 ounces of milk chocolate has only 9 mg of caffeine and white chocolate has none.
Rule 3: No food 3 hours before bedtime.
Reason to not eat 3 hours before bedtime is it takes on average that long for the stomach to empty. It will help prevent indigestion and acid reflux and keep your body in balance while you sleep. If you do have to eat close to bedtime opt for foods that are healthy like steamed veggies, apples with peanut butter or even foods rich in magnesium and melatonin like walnuts. Please, refer to my article on Sleep and Magnesium and Melatonin for more information and tips for a better night’s sleep.
Rule 2: No stimulating activities 2 hours before bedtime.
Avoid emotionally or mentally stimulating activities 2 hours before going to bed. This includes activities like studying, doing late night projects or watching television with emotional or exciting topics.
What about exercise before bedtime? Studies show that moderate-intensity exercise within 60 to 90 minutes of sleep may be beneficial. In fact, exercise even close to bedtime can improve the quality of sleep by promoting relaxation, reducing anxiety and normalizing your internal clock.
Rule 1: No use of media devices 1 hour before bedtime.
Avoid cell phones, television, and computers (not easy) 1 hour before bedtime-blue light from these devices may disrupt sleep by interrupting sleep cycle or circadian rhythms and reduces your body’s melatonin. Refer to my article on Melatonin to see why melatonin is called the hormone of sleep. Instead, try reading a book (not online), deep breathing exercises, or listening to relaxing music while dimming the lights.
Rule O: Not hitting the snooze button while you sleep.
Try not hitting the snooze button after the alarm goes off in the morning as the sleep you get during this time may be disruptive. Also, avoid the temptation of looking at the clock or cell phone to check the time during the night if you wake up as may be harder to fall back asleep.
Do I need to follow all the steps in the Sleep Rule?
Not all at once. Instead of changing all habits at once try 1 or 2 Steps and see how it goes. Everyone is different and maybe eliminating caffeine 10 hours or so before bedtime will do the trick.
If you are having difficulty with going to sleep or staying asleep on a regular basis important to discuss with your doctor as could be a sign of a more serious medical condition that may require treatment outside of the 5 Steps outlined above.
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