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

Whether it’s the clocks turning back or you have been struggling for a while, falling asleep when you simply can’t can be incredibly stressful.

It can feel like a battle between your brain, which keeps telling you to get some rest for the day ahead, and your body, that simply doesn’t seem interested.

Fortunately, a doctor has shared a sleep method that could help those tossing and turning at night.

Taking to her Instagram, Dr. Jess Andrade, a sports medicine physician in Massachusetts, hailed the 10-3-2-1-0 sleep method.


While your afternoon coffee might feel necessary for the last push, the expert recommended finishing consuming all caffeine about 10 hours before bedtime.

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A post shared by Dr. Jess Andrade Pediatrics (@doctorjesss)

“Caffeinated drinks will clear from the bloodstream in around 10 hours and eliminate the stimulatory effects,” Dr Andrade explained in the caption of her Instagram video.

Remember that coffee isn’t the only source of caffeine, so you should be mindful of some teas and chocolate as well.


Another crucial step is making sure you have your last big meal of the day three hours before you want to go to bed.

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Dr Andrade said: “Finishing eating big meals or [drinking] alcohol three hours before can help reduce symptoms of reflux, and alcohol impairs your natural sleep cycle, reducing good quality sleep.”


You’ve probably heard about the importance of a good pre-bedtime routine and the doctor also backs this.

Dr Andrade advised spending the last two hours of the night attempting to “relax the brain” and writing down all tasks for the next day to give your brain a mental rest.


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


Zero stands for “the number of times you will hit the snooze button in the morning” if you follow this method.

While this could help you fall asleep and create a good routine, the doctor added that this advice is “not intended for everyone based on medical history”. “So speak with your doctor for any concerns about sleep,” she added.

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