If you often lie awake at night, staring at the ceiling, too stressed to sleep…
There’s a special countdown technique you should try.
It’s called the "10-3-2-1-0" sleep technique.
And it works like this:
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10 hours before bed: No more caffeine. You need at least 10 hours for your nervous system to clear caffeine out.
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3 hours before bed: No more food. This allows time for your digestion to slow down, so your body can relax.
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2 hours before bed: Turn off your computer and stop working. You need at least 2 hours for your mind to shift from stressful tasks to peaceful thoughts.
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1 hour before bed: Shut off ALL screens. This means no more looking at TVs, tablets, or scrolling on your phone. As the flashing images keep your brain alert, while the blue light confuses your sleep-awake cycle.
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0: That's how many times you should hit snooze in the morning as snoozing disrupts your sleep cycles and leaves you groggy.
After many of Dr. Rosenberg’s patients tried the "10-3-2-1-0" sleep method, they said they enjoyed their best night’s sleep in years.
They're falling asleep faster, staying asleep longer, and waking up refreshed.
So if you’ve already tried chamomile tea, hot baths, and sleep meditation apps…
Give the "10-3-2-1-0" sleep method a try!
However, if you STILL find yourself tossing and turning at night there’s another sleep technique Dr. Rosenberg recommends.
It’s a technique that “switches off” stressful thoughts at bedtime, so your brain slows down, and sleep washes over you like a gentle wave.
Barbara M. who tried it told me: "I get an awesome night's sleep! I'm not groggy in the morning, just ready to tackle the next day's challenges."
Try Dr. Rosenberg’s technique for “switching off” stressful thoughts at bedtime
