According to a report by Buenos Aires Economic News Network, Argentina on August 8, in order to obtain a good night's sleep, experts proposed the "10-3-2-1 formula". According to the report, experts recommend sleeping 8 hours a day to replenish energy, recover from the tension and stress of the day, and maintain good health. It's like doing a "reset" of body and mind for the day ahead. However, the pace of modern life, hectic work schedules and endless daily chores are the most common causes of sleep deprivation.
Some of the latest research suggests that, in fact, two-thirds of adults in the UK don't get the eight hours of sleep recommended by experts, and on average, they only get around six hours. Experts say that if we want to analyze all the factors that lead to sleep deprivation, in addition to the pace of life, we should also count people's daily use of electronic devices, lack of physical activity and late-night snacking habits.
In recent years, sleep medicine experts have created the "10-3-2-1 formula" as a guide on how to prepare people during the day for a good night's sleep. Broadly speaking, the method recommends no caffeine 10 hours before bedtime; no food or drink for 3 hours before bedtime; no email and anything else work-related for 2 hours before bedtime; and no caffeine for 1 hour before bedtime. Phones, tablets and laptops.
The "10-3-2-1 formula," backed by some experts, states that caffeine should be stopped 10 hours before bedtime. Given that the average Brit goes to bed at 11pm, that means no more coffee, tea or energy drinks after 1pm.
In fact, it may depend on how long it takes caffeine to metabolize in the body, the report said. Some say it takes 8 to 12 hours to clear caffeine from the system, with an average of 10 hours.
Experts recommend getting 8 hours of sleep a day to refuel, recover from daytime tension and stress, and maintain good health. It's like doing a "reset" of body and mind for the day ahead. However, the pace of modern life, hectic work schedules and endless daily chores are the most common causes of sleep deprivation.
Several studies have shown that caffeine can make it harder to fall asleep. A 2013 study by researchers at Wayne State University in Michigan showed that consuming caffeine six hours before bed can significantly reduce a person's sleep duration. Experts also warn that consuming caffeine right before bed can reduce sleep quality, which means memory, concentration and mood can all be affected.
The recommendation to not eat or drink for three hours before bedtime is based on the fact that this fasting window allows enough time for the body to digest food, but is short enough that people don't go to bed hungry sleep. Additionally, avoiding alcohol before bed was associated with better sleep quality.
At the same time, multiple studies have shown that the later in the day you eat, the less likely your food will be digested well, which can lead to acid reflux and stomach cramps, and force the digestive system to work at night, preventing restful sleep.
Eating right before bedtime may have a greater effect, the report noted. Turkish researchers have found that people who eat within 2 hours of bedtime are more likely to suffer from a heart attack or stroke. The study monitored 700 people and found that after they ate within 2 hours of going to bed, their blood pressure rose and remained high.
On the other hand, experts point out that the brain should have 2 hours of rest before going to bed. During this time period, people should avoid all work-related activities, such as checking emails, making and receiving calls, and thinking about the next day's work schedule.
Those who have trouble getting a good night's sleep often blame stress and anxiety. That's because being stressed out can lead to shallower breathing, faster heart rate, higher blood pressure, and the release of hormones that make you more alert. If this happens at a time when the body should be relaxing and resting, the consequences will almost certainly be a sleepless night.
Those who had the hardest time falling asleep reported the most stress, the researchers found. The findings seem to go both ways: Lack of sleep can, in turn, lead to increased stress.
According to the report, there is evidence that looking at mobile phones, tablets and laptops before bed can also interfere with sleep. Researchers at Rensselaer Polytechnic Institute in New York found that using these electronic devices an hour before bedtime, even watching TV shows or movies, can make it more difficult to fall asleep because the devices interfere with a person's biological clock.
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