2023年5月30日 · The 10-3-2-1-0 sleep rule advises you to stop working 2 hours before you hit at the hay. That's because increased screen time keeps the brain alert and makes it more …

2025年1月7日 · According to the 10-3-2-1-0 rule, your last meal should take place at least three hours before sleep time. Research suggests that eating too close to bedtime makes you more …

The 10-3-2-1-0 sleep rule isn’t really a rule at all – it’s a routine. It regulates when you should stop doing certain activities before your normal bedtime to ensure proper rest. To recap: Cut out …

2025年1月11日 · “The 10-3-2-1-0 sleep rule is the guideline that tries to optimise sleep quality,” says sleep medicine expert and pulmonologist Dr Arun Chowdary Kotaru. It is an effective way …

2024年11月23日 · One of the latest encourages people to follow a 10-3-2-1-0 sleep rule, which is actually not just one thing you do before you hit the hay. It's a series of pre-bedtime steps you …

2025年3月6日 · The 10-3-2-1-0 is a presleep routine that helps you relax and signals both your body and mind that it's time to wind down. Here is everything you need to know.

2023年9月11日 · The 10, 3, 2, 1, 0 Sleep Rules are designed to optimize your sleep routine by gradually winding down and preparing your body for rest. Each number represents a specific …

2016年3月17日 · The 10-3-2-1-0 formula “10-3-2-1-0公式” 10 hours before bed: No more caffeine 睡前“10”小时内：不再摄入咖啡因； 3 hours before bed: No more food or alcohol 睡前“3”小 …

The Sleep Rule: 10-3-2-1-0. 10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time …

2023年8月14日 · The 10-3-2-1-0 sleep routine is a methodical strategy that can improve your sleep quality by directing you through a sequence of pre-bedtime activities and behaviors. By …