Sleep Better with the 10-3-2-1-0 Plan

Do you often toss and turn at night? You're not the only one. Many adults struggle to get enough sleep, and it's crucial for staying healthy. Lack of sleep can lead to serious issues like diabetes, heart problems, and even depression. Experts believe sleep is the base of good health and suggest getting seven to nine hours each night. The 10-3-2-1-0 plan is a handy routine to help you wind down and sleep well. Avoid caffeine 10 hours before bed. That morning coffee might seem harmless, but it can stick around for a long time. Caffeine blocks a chemical that makes us feel tired, so it's best to finish your last cup early in the day.Don't eat or drink alcohol three hours before bed. Alcohol and certain foods can mess with your sleep. They can cause discomfort or make you wake up often. Instead, try eating foods rich in lean protein, fiber, and complex carbs. Cut off work and screen time two and one hour before bed, respectively. Screens emit light that tricks your body into thinking it's daytime, making it hard to fall asleep. Plus, work stress can keep your mind racing. Lastly, avoid the snooze button. Pressing snooze gives you low-quality sleep and can make you feel groggy.