Fitness trainer Craig Ballantyne writes a blog about healthy eating and sound sleep. He’s developed what he calls the “10-3-2-1-0” formula, thanks to which anyone can get a full night’s sleep and feel fresh and full of energy the next day.
We hope it helps you finally get the rest you need!
Craig believes that the ideal night’s sleep begins during the day – that is, you need to get ready for it some time before you turn out the light. So here’s his idea.
This is how much time you need to cleanse your bloodstream of the stimulants contained in caffeine. So no coffee, green or black tea, Coca Cola, energy drinks, or chocolate from this point on. At all!
Don’t eat anything or consume any alcohol if you have only three hours left before bed. Your body uses up a colossal amount of energy getting rid of all the bad stuff in alcohol and digesting a late meal. In this case, during the evenings while you’re at home “resting” after work, your body is actually working at full power. The result is that you wake up feeling as though you spent the night slaving down a coal mine.
From this point on, don’t work and don’t think about work. Leave it for tomorrow. Really – it won’t manage to escape.
From this point on, no staring at TV, computer, or smartphone screens! However much Facebook, Twitter, or your email are beckoning you, don’t do it. Let your eyes and your mind rest.
Buzzzz! Turn off your alarm clock, and get out of bed straightaway. Don’t get caught in the trap of putting it on sleep mode again and again. Getting up straight after the alarm goes off will help you get into this essential habit. Falling back into ten more minutes of sleep won’t make you feel any less tired when you inevitably have to get moving.
Bonus: which sleeping position gives best result?
Our nightly sleeping posture can make an impact on our health and how we feel. Sleep on your back if you want to look younger for longer. This position causes fewer fine lines and wrinkles because there is no pressing on your face. Moreover, this posture allows you to keep the breasts supported, which prevents sagging.
Prince Harry and Meghan Markle anticipated a care-free life in sunny California, bit it seems like things didn’t turn out that way. When they decided to leave Britain behind and settle in the States, they hoped for a fresh start. However, they faced an array of challenges, one of which their inability to make friends […]
A woman claims she temporarily died and had a horrifying experience with the underworld, a place she describes as “hell.” Acting as a messenger, the woman shared her “unbearable” journey in the afterlife, reminding people who “don’t change their ways” of the hellish environment they’ll spend an eternity. In 2019, Charlotte Holmes was having a routine check-up with her cardiologist when her […]
Chris Rock FINALLY Speaks On Winning $40M Lawsuit Against Will Smith By the time you’re watching this, the 2023 Oscars have come and gone. And for many who watched it, they enjoyed seeing many great people get awards that they deserved. Not the least was the cast and crew of Everything Everywhere All At Once. The […]
Courteney Cox turned into a worldwide superstar overnight when she got part of Monica Geller on Friends. The Alabama native’s life changed drastically, as she not only became very famous but also extremely rich. Courteney Cox’s career was on the rise when she got the Friends job. The now 57-year-old was one of the stars in a music video […]
Dirty Dancing is one of my all-time favorite movies – I’ve probably watched it at least 50 times! Every scene, every move, every song is etched into my memory. I thought I’d seen and read everything about this magical film – but lately, deleted scenes have come to light. And if you look closely, the forgotten […]
Jennifer Aniston has been very vocal about what she thinks of people who alter their bodies for vanity, so when she confessed that she would continue to dye her grey hair until her passing, it divided her fans. In the past, Jennifer Aniston was accused of doing work on her body like other celebrities. However, […]
Prince Harry is reflecting on how his mom, Princess Diana , would have reacted to his and wife Meghan Markle ’s move to the United States. “I enjoy living [in the U.S.] and bringing my kids up here, it’s a part of my life that I never thought I was going to live and it feels as though it’s the […]
When Mary and George become grandparents, they want nothing more than to spoil their granddaughter, Ellie. But as Ellie grows into herself, and is almost off to college—the couple have to teach her a lesson in understanding whom to trust with her heart, and their money. The moment my daughter, Monica, was married, I […]
Pitt officially introduced his girlfriend and scared Jolie’s fans! 😬😦 Netizens were speechless to see the girl the Hollywood actor fell in love with whose photos you can see in this article! 👇👇👇 The scandalous photos of the iconic Hollywood actor with a much younger girl caused a furor on media. The fact that Pitt’s […]
Last year Jake and Mary Jacobs celebrated 70 years of wedded bliss but this couple have overcome all the obstacles to reach such a marriage milestone. When Mary, who is White, met Jake, who is Black, it was 1940s Britain and although they were living in a city, Jake was one of very few black […]
