Doctor shares ’10-3-2-1-0′ sleep method for a better night’s rest

While we may recently have gained an hour’s sleep when the clocks went back, many of us are now feeling more sluggish than usual as we head towards winter.

It might feel that the recent switch from British Summer Time to Greenwich Mean Time has thrown out our body clock but lots of people can find themselves extra-tired due to ongoing sleep difficulties. And the impact of rest problems can be felt in both physical and mental health.

There are however plenty of tips around to help improve sleep and one doctor has shared a recommendation to try that is referred to as the 10-3-2-1-0 sleep method. As The Express reports, a sports medicine physician over in Massachusetts Dr. Jess Andrade has explained how it works.

Taking to her Instagram account, the doctor has shared the idea behind the technique, although she recommends seeing a doctor in person about sleep problems as advice can differ due to personal medical history. Here’s a breakdown of how 10-3-2-1-0 works.


In a captioned video, Dr Andrade advises having your last coffee about 10 hours before bedtime, saying: “Caffeinated drinks will clear from the bloodstream in around 10 hours and eliminate the stimulatory effects.”

Remember that there is caffeine in more drinks than coffee so you should be careful of intake of some teas and chocolate too.


You should have eaten your last big meal of the day three hours before you want to go to bed. Dr Andrade says: “Finishing eating big meals or (drinking) alcohol three hours before can help reduce symptoms of reflux.”

She adds: “And alcohol impairs your natural sleep cycle, reducing good quality sleep.”


A good pre-bedtime routine is common advice for poor sleepers and the doctor supports this idea too. Dr Andrade advises spending the last two hours of the evening attempting to “relax the brain” and writing down all tasks for the next day to give your brain a mental rest.


The doctor says: “One hour before bed, reduce electronics, as the blue light disrupts the body’s natural sleep cycle.”


Zero stands for “the number of times you will hit the snooze button in the morning” if you follow this method, it is claimed. While this method could help you fall asleep and create a good routine, the doctor adds that this advice is “not intended for everyone based on medical history”.

She adds: “So speak with your doctor for any concerns about sleep.”

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