Night Routine for a Productive Morning: The 10-3-2-1-0 Rule

You must have read almost everywhere that preparation for a better morning starts from the previous night. A lot of people set their alarms for early morning hours only to end up awake in their beds, binge watching netflix shows and new movies. Oh, you thought you were the only one? Nah, you’re not. We all go through the same stuff, after all, we all belong to an era that has so much to offer and we have so much to watch.

Anyways, coming back to the point, preparing for the following day in the evening or night before is not limited to just taking out the dress that you would wear to work. It has a lot to do with your whole night, that is your sleep cycle and routine.

Factors Affecting Quality of Sleep

Sleep is important. But not each and every one of us is blessed with an amazing sleep schedule. And even if we can sleep sooner or better than people struggling with sleeping disorders, there are several factors that can interfere to ruin the quality of sleep we get. Science suggests that in a sleep cycle quality of sleep matters more than the quantity. That is how you sleep and how much time you spend in the deep sleep state is more important than how many hours you sleep or stay in bed.

The factors that affect the quality of sleep include:

  • Coffee intake
  • Work Stress
  • Distractions
  • Overthinking
  • Procrastination, and
  • Diet

The 10-3-2-1-0 Rule

This rule helps you eliminate some of the factors that have the potential to degrade your sleep quality. It is basically cutting down on a few things and practices that you indulge in before a specific number of hours from hitting the bed. So just a few hours before you decide to sleep, start removing and avoiding these things as per the set rule.

  • 10 hours before bed: stop having coffee
  • 3 hours before bed: stop eating or snacking
  • 2 hours before bed: wrap up all the work
  • 1 hours before bed: switch off the screens and keep the phone away
  • 0 hours in bed: after the alarm has gone off. Or it can be even seen as the number of times you are allowed to snooze the alarm.

What Can You Do in Bed?

The 10-3-2-1-0 rule is to be followed before bed as the hours suggest so what can one do when they are already in bed but still not able to sleep?

Well, the easiest tactic that I use personally is cuddling with a teddy bear or any other stuffed toy. Definitely not applicable for insomniacs, I am so sorry this is for people like me who just miss their partners in bed and can’t sleep without feeling secure.

For people with sleeping disorders who regularly struggle in bed turning and tossing for most part of the night, delta 8 can be a perfect treatment. A natural compound that is scientifically proven to be extremely effective for better sleep and stress relief, delta 8 can be consumed in a number of ways right before hitting the bed. If you like vaping or smoking,  The Island Now has reviewed the best cartridges, you can check out and select the right one for you.

A hot cup of cocoa at night also helps a lot in falling asleep. 

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