Doctor shares 10-3-2-1 sleeping hack for people who struggle to nod off

  • 10:11, 3 Aug 2021
  • Updated: 11:35, 3 Aug 2021

TOSSING and turning at night is a familiar feeling for many, but a doctor has revealed a great trick for those of us struggling to nod off.

By using the 10-3-2-1 method, your body will be able to prepare itself for sleep, but what is it and how does it work?

One doctor his revealed his method for making sure you get a good nights' sleep
One doctor his revealed his method for making sure you get a good nights’ sleepCredit: Getty

Posting on TikTok, Dr Raj Karan shared the method, which includes cutting caffeine and watching when you have your meals.

He explained: “Here’s how to sleep better with the 10-3-2-1 trick.

“Ten hours before bed, no more caffeine.

“This is how long it takes your body to clear it from the blood stream and eliminate the effects.”

Caffeine is a stimulant, which is why a lot of us drink it in the morning to help us feel a little more alive.

Drinks that contain high amounts of caffeine include coffee, tea, energy drinks and other soft drinks such as cola.

If your normal bed time is 10pm, Dr Raj’s method means you can’t have any more caffeine after 12 in the afternoon.

Dr Raj explained how you need to cut caffeine out ten hours before you go to sleep
Dr Raj explained how you need to cut caffeine out ten hours before you go to sleepCredit: tiktok/Dr.karanr

His next tip, is that three hours before bed, you avoid big meals.

He explained: “This helps avoid heartburn and interrupted sleep.

“Also avoid alcohol as this impairs your REM sleep.”

When we sleep, we move between the different stages of both non REM and REM sleep.

REM sleep (rapid eye movement) starts around 90 minutes after we drift off.

It’s important because it’s the part of sleep that helps us stimulate our brain and it’s at this stage we are also more likely to dream.

The next tip, is that two hours before bed, you should stop working. Dr Raj says that this helps you get into a relaxed state of mind – there’s no way you’re getting to sleep if you’re still obsessing over the thousands of unread emails in your inbox.

One hour before bed, Dr Raj says you should cut out screens.

He added: “That means Netflix too!

“Blue light inhibits melatonin production which delays sleep.”

Shocking images previously revealed the damage too much screen time can do to your eyes.

The 10-3-2-1 sleep trick

Dr Raj Karan’s sleep method is simple and could help you get the sleep you need

10 hours before bed – cut caffeine

Three hours before bed – avoid big meals

Two hours before bed – no more work

One hour before bed – turn off screens 

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