You're sleeping badly ? The 10-3-2-1 technique could save your nights of sleep

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Three out of ten French people sleep poorly and/or spend their nights tossing and turning in bed. If you're tired of counting sheep until the early hours of the morning, there's a method that's currently making waves: the “10-3-2-1-0” technique. This method promises to transform your sleepless nights into sweet journeys to dreamland.

Developed by Craig Ballentyne, a Canadian personal development coach, this technique is based on scientifically validated principles. The principle? A countdown that punctuates your day to prepare your body and mind for falling asleep.

Let's start with the number 10: that's the number of hours before bedtime that you should say goodbye to your last cup of coffee. Caffeine, that faithful ally of our difficult mornings, can in fact persist in our bodies until 2 p.m. However, Dr. Bertrand De la Giclais, a sleep physician, tempers this rule, which he considers a little drastic: “Stopping after 4 p.m. is generally enough to preserve the quality of sleep” he explains in The Independent.

Three hours before you go to sleep, Your digestive system is not a night owl – let it rest! Alcohol, while it may seem like a natural sleep aid, is actually a disruptor that fragments your sleep.

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Digital detox

Two hours before the big dip in the arms of Morpheus, close your files and turn off your work notifications. Work-related concerns are among the main causes of insomnia. That urgent email isn't going to disappear while you sleep, so you might as well let it wait until the next day.

One hour before bedtime comes the most important moment: the war on screens has been declared! Smartphones, tablets, computers… all these little glowing companions are saboteurs of melatonin, the sleep hormone. The blue light they emit disrupts your biological clock.

The final zeroof the method refers to the number of times you have to hit the snooze button on your alarm clock. Those extra minutes of sleep you're giving yourself are actually a false good idea that disrupts your sleep cycles.

Experts agree: while this method isn't revolutionary in itself, it does bring together the best practices for sleep hygiene. However, Dr. Jess Andrade cautions that “this method may not be right for everyone, especially depending on their medical history”. On the other hand, it doesn't hurt to try.

• The 10-3-2-1-0 method is a structured approach that gradually prepares your body and mind for sleep throughout the day
• It is based on scientifically validated principles: caffeine management, respect for digestive rhythms, gradual disconnection and limitation of exposure to screens
• Although promising, this method must be adapted to each individual and does not replace medical advice in the event of persistent sleep disorders

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