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Sleep Hygiene Basics. The 10-3-2-1-0 formula.

Sleep is the most important “activity” as a human. obviously eating and drinking are a given but of the things we can control, sleep hygiene is the most important. Without a clean sleep schedule you will never reach your true potential in life. It is simply not possible. 

What is 10-3-2-1-0 sleep hygiene?

10-3-2-1-0 sleep hygiene is a step by step routine that has developed to switch off certain stimulants in an order that will ultimately put you to sleep and keep you asleep . Each step is a specific action or habit to introduce into your bedtime routine, leading to better sleep quality. Here are the steps

10 hours before bed: No caffeine

Caffeine is a stimulant that can stump your ability to fall asleep. Avoid taking in any caffeinated drinks or foods, such as coffee, tea, chocolate, or energy drinks, at least 10 hours before your planned bedtime.

3 hours before bed: No food or alcohol

Eating a big meal or drinking alcohol close to bedtime can play havoc with your sleep. Give your body enough time to digest food and avoid alcohol at least 3 hours before going to bed.

2 hours before bed: No work

Work-related activities, such as answering emails or or doing admin, can trick your brain to think that it is work time and make it harder to relax. Stop working at least 2 hours before bedtime to allow your mind to get rid of work clutter.

1 hour before bed: No screens

The blue light emitted by electronic devices, such as  your smartphone, tablet or computer, can suppress the production of melatonin, a hormone that regulates sleep. Stop using these devices at least 1 hour before bed to help sleep come quicker

0: Create a sleep-friendly environment

Your sleep environment plays a major role in the quality of your sleep. Make sure your bedroom is cool, dark, and quiet. Use a comfortable and supportive mattress and pillow to create the best sleep environment for yourself.

By following the 10-3-2-1-0 sleep hygiene steps, you can make a healthy sleep routine and improve your quality of sleep. Remember, stick to these habits every night, and you’ll be on your way to a healthy and happy life.

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