10-3-2-1-0 Sleep Routine: Improve Sleep Quality by Changing Bedtime Habits

Struggling to get enough sleep? You're not alone. A large percentage of adults struggle with sleep deprivation, which can lead to health problems like high blood pressure and heart disease. The 10-3-2-1-0 sleep routine can help improve your sleep quality by focusing on your habits around bedtime. This routine involves avoiding caffeine 10 hours before bed, alcohol and certain foods 3 hours before bed, work-related activities 2 hours before bed, and screen time 1 hour before bed. It also involves setting only one alarm and avoiding the snooze button. Following these steps can help your mind and body wind down, preparing you for a restful night's sleep. Prioritizing sleep hygiene can lead to a better quality of life, improved mood, increased productivity, and reduced stress. Start with gradual changes to make the routine sustainable and improve your sleep over time.