Struggling with Deep Sleep? Follow Experts' '10-3-2-1-0' Rule to Improve Your Sleep Cycle

Entertainment National Sports Markets Business & Economy Lifestyle World Astrology & Religion Technology Education & Jobs Auto Politics Viral Opinions

Loading more articles...

Unlock Deep Sleep: Follow Expert's '10-3-2-1-0' Rule for Better Sleep Cycle

काय आहे '10-3-2-1-0' रुल?

N

News18•25-02-2026, 17:20

Unlock Deep Sleep: Follow Expert's '10-3-2-1-0' Rule for Better Sleep Cycle

•Dr. Sudhir Kumar, Senior Neurologist at Apollo Hospital, introduced the '10-3-2-1-0' rule for improving sleep.
•10: Avoid caffeine 10 hours before bedtime, as it takes this long for the body to clear it.
•3: Do not consume alcohol or heavy meals 3 hours before sleep to prevent negative impacts on your sleep cycle.
•2: Finish all stressful work and tasks 2 hours before bedtime to allow your brain to relax.
•1: Turn off bright lights and avoid blue light from screens (laptops, mobiles) 1 hour before sleep to aid melatonin production.
•0: Avoid hitting the snooze button; wake up immediately when your alarm rings for better sleep quality.

Read Full Article on News18 in Marathi

✦

More like this

✦

More like this

Poor sleep may quietly disrupt your liver’s detox process.

Poor Sleep Cycles Disrupt Liver's Natural Detox: Doctors Warn of Hidden Dangers

तज्ज्ञ नेहमीच या गंभीर आजारांविषयी कोणत्या ना कोणत्या मार्गे आपल्याला जागरूक करत असता. काय करावं, काय करू नये, काय खावं, काय खाऊ नये. शिवाय तुमची दिनचर्या निरोगी कशी करता येईल याबद्दलही तज्ज्ञ अनेकदा बोलतात. आज असाच एक महत्त्वाचा सल्ला तज्ज्ञांनी दिला आहे.

Experts Reveal 'Magic Number' Sleep: Beat Diabetes, Heart Disease Risk

रात में सोने से पहले चाय या कॉफी का सेवन न करें, क्योंकि इससे नींद में दिक्कत हो सकती है.

Struggling to Sleep? 5 Habits to Change for a Full Night's Rest

A simple way of improving the quality of sleep is by establishing a routine.

Still Tired After 8 Hours? Experts Explain Why Quality Sleep Matters

According to Matthew Walker's research at UC Berkeley, after 20 hours of wakefulness, cognitive impairment matches that of legal intoxication.

World Sleep Day: 5 Science-Backed Tips to Transform Your Sleep & Boost Performance

If your baby is asleep, they should be woken up gently using a technique called “wake and sleep” (Image: Pexels)

5 Baby Sleep Myths Debunked: What New Parents Need to Know Now!