Follow these Five point rules '10-3-2-1-0′ to have a good sleep like baby

Digital Desk: If you've been having trouble sleeping, all you need to do is stick to a simple nightly ritual known as the 'rule of 10-3-2-1-0.' But, before we get there, it's important to grasp the significance of good sleep.

"Our biological clock, which controls the sleep-wake cycle, is interrupted as a result of our lifestyle choices, resulting in poor sleep quality." "However, sleep is a restorative phase that is essential for all neural, metabolic, and biological functions in our body, and its absence can lead to a variety of lifestyle disorders such as cardiovascular diseases, neurovascular diseases, autoimmune conditions, psychological disorders, and so on," said Dr. Narendra Shetty, chief wellness officer at Kshemavana.

As a result, it is critical to get at least 7-8 hours of sleep per night. Many people, however, find it difficult to do so. And, according to Dr. Jess Andrade, a pediatrician, all you need to do for a decent night's sleep is follow a five-point rule.

- Caffeine should be avoided 10 hours before bedtime.

- Limit meals that can cause stomach discomfort three hours before bed.

- Limit activities to two hours before bedtime.

- Limit screen time to one hour before bedtime.

- Zero hours: The number of times you will press the snooze button.

The 10-3-2-1-0 sleep rule, according to Dr. Navneet Sood, senior consultant and clinical lead, pulmonary, Dharamshila Narayana Superspeciality Hospital, is a simple strategy for remembering certain good pre-sleep practices. "This technique will help you get to bed on time, sleep better, and wake up well rested and ready to fight the next morning."

Dr. Sood explained the procedure, saying that the "stimulatory impact of caffeine lingers in the system for roughly 10 hours." Similarly, eating heavy meals or consuming alcohol three hours before going to bed can interrupt your usual sleep cycle, decreasing your ability to sleep well."

Dr. Shetty agreed, stating that "the digestive process and stomach acids can't work well when the body is in a horizontal position, therefore worsening acid reflux and indigestion."

Dr. Sood advised that it is "just a notion" and may not be effective for persons with medical issues. "It may not work for everyone," he said, "but it's worth a shot if you don't get enough sleep."

Follow these five-point rules, and have a sound sleep to wake up refreshingly.