The 10-3-2-1 method for better sleep

Want to have a better sleep at night and a more energetic morning?

Try this 10-3-2-1 method:

Dark bedroom

It may seem obvious, but many people overlook this important factor. It is important to have dark curtains and not to leave any lights on. Be it mood lighting, alarm clock, charger, etc.

(When I travel and sleep in hotels, I even pull out the bluetooth alarm clocks on the bedside table.)

Put away all your mobile, laptop, ipad devices

The blue light on these devices inhibits the release of melatonin, the hormone responsible for regulating our circadian rhythm, in our body. 

Cool bedroom

To help you fall asleep, keep your bedroom temperature below average room temperature.

Research also shows that those who sleep in a cooler room wake up more relaxed and focused than those who sleep in an average room temperature or in a warmer room.

Again, this temperature is different for everyone, but what the World Sleep Society recommends for the bedroom is 15.5-19.5 degrees Celsius. 

Try to go to bed and to wake up at the same time

Getting in sync with your body's natural wake and sleep cycle is one of the most important strategies for quality sleep.

Try essential oils when you go to bed

Research has also shown that the scent of lavender helps you sleep more deeply and wake up fresher.

In the evening, I put a little lavender essential oil on my wrist and inhale it for a few minutes using different breathing techniques, which also calms me down and helps me fall asleep.


I hope you found this article helpful and that you can use some of our tips. 





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