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Can't sleep?
Try the 10-3-2-1 method for perfect sleep
Tiktok star, Dr. Raj, reveals his 10-3-2-1 method for fast sleep and better sleep - with high success rates.
However, for some of you it will not be easy at all to try it for yourself
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Insomnia
caffeine
Sleep
coffee
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Wednesday, 11 August 2021, 00:11 Updated: 00:18
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A method of dealing with insomnia (tiktok@dr.karanr)
On the net you will find countless tips for better sleep, but that of the ticking star Dr. Raj is one of the best we heard and had to share. In a video that garnered more than 640,000 views, the doctor revealed his 10-3-2-1 method for continuous sleep And good and even though it sounds like a line from the song "Trilli Trella", there is a lot of logic behind it
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To the full article
This is how the method works:
@ dr.karanr
10-3-2-1 to sleep quick!
## learnontiktok ## schoolwithdrkaran ## lifehack ## sleep
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So what is the 10-3-2-1 method?
We will move on to explanations:
10:
Ten hours before bed you should no longer consume caffeine. "This is the time it takes for your body to clear caffeine from the bloodstream and get rid of its effects," explains Dr. Raj. Coffee, tea, energy drinks and other soft drinks such as cola. If your regular bedtime is 22:00, Dr. Raj's method says you can not drink more caffeine after 12:00 noon, which is pretty crazy for coffee lovers - but Totally worth the hours of sleep you will earn at night.
3:
Dr. Raj's next tip is to avoid large meals 3 hours before bed. He explained: “It helps prevent heartburn and sleep disorders. Also, avoid alcohol because it harms your REM sleep. "During sleep, we go through different stages. The REM sleep (rapid eye movement) begins about 90 minutes after anesthesia and is considered to provide the body with complete and thorough rest. It is also the part of our sleep. Accompanied by dreams. A dream year is very beneficial for the brain in the process of establishing and storing memories.
2:
Two hours before bed it is recommended to stop working. Dr. Raj says it will help us get into a calm and peaceful mood - when there is no chance we can fall asleep. By email.
1:
An hour before bedtime Dr. Raj recommends closing screens. He clarifies: "That means Netflix too!". Blue light inhibits melatonin production which leads to your sleep delay. On its own. In addition, too much screen time can damage our eyes. Dermatologist Dr. Joanna Ward explained: "High-energy blue light can cause significant damage to the eyes and skin and accelerate the aging process. HEV light is emitted by The sun is therefore not a new exposure for us, but today we are all getting more doses of HEV through modern technology - it is emitted from our big TVs, our LEDs, our computer screens and smartphones. "
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