Doctor shares ’10-3-2-1′ trick that will help you get the perfect night’s sleep

Dr Karan Raj posted a video to explain that you don’t need to feel groggy all the time, and by following this simple trick you’ll soon be sleeping through the night

A doctor has shared a simple trick known as the ’10-3-2-1′ method that will help you get the perfect night’s sleep.

Dr Karan Raj, @dr.karanr, is well known on TikTok for his entertaining videos that are full of health advice, and now he’s turned his sights on a topic that affects many of us.

Laying awake at night unable to sleep is a common problem, but Dr Raj says it doesn’t need to be – as all you need to do is follow his ’10-3-2-1′ trick.

By simply cutting out different things at certain times of the day, your body will naturally wind down so that when you go to bed you’ll be able to drop off quickly, and stay soundly asleep.

Dr Raj said: “Here’s how to sleep better with the 10-3-2-1 trick. Ten hours before bed, no more caffeine. This is how long it takes your body to clear it from the bloodstream and eliminate the stimulatory effects

“Three hours before bed avoid big meals, this helps avoid heartburn and interrupted sleep. Also avoid alcohol, because this impairs your REM sleep.

“Two hours before bed, no work. This helps you get into a relaxed state of mind.

“One hour before bed, no screens – that means Netflix too. Blue light inhibits melatonin production which delays sleep.”

Dr Raj’s video was popular on TikTok and soon received over 97,000 likes and more than a thousand comments – mostly from people complaining about not being able to drink coffee.

One user said: “Caffeine doesn’t affect my sleep either way. Doesn’t improve it, doesn’t inhibit it.”

And another wrote: “Ten hours, no caffeine? Someone needs to come raise my kids because I’m not gonna be able to function.”

“I actually sleep faster after drinking coffee”, added a third viewer. “What’s wrong with me?”

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