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.
This 7-day oatmeal diet plan is a balanced calorie diet that requires you to replace at least two meals of the day with oatmeal. In phase 1, include oatmeal three times a day in your diet for two days. In phase 2, include oatmeal 2 times a day for the next 2 to lose a […]
When you’re healthy, you feel good about yourself as it puts a bounce in your step. Now is the time to take control of your life and your health by changing a few of your bad habits into positive ones. If you wish to energy to climb to a mountain’s peak or to make it […]
Ever wonder why certain people get so much done in the day? If you’re constantly struggling to get going in the morning or get past low energy levels during an afternoon slump, it’s time to find new ways to find some energy for yourself. 15 POSITIVE HABITS THAT BOOST LOW ENERGY LEVELS Get a new […]
Walking has skyrocketed in popularity. New technology like apps and step counters help you keep track of how long and how far you’ve strolled. You may wonder about the benefits of hitting the pavement. So, what are the many reasons why you should take a walk every day? Let’s take a look. HOW MUCH EXERCISE […]
Everyone knows that going to bed late and eating too much is unhealthy. But sometimes even the most harmless habits can present danger to our health. Did you know you could end up in the hospital if you stifle your sneeze? Or that chewing gum can make you feel less focused? We have compiled a list of habits that seem harmless but […]
“Money has never made man happy, nor will it; there is nothing in its nature to produce happiness. The more of it one has the more one wants.” – Benjamin Franklin When you reach a certain age, you begin to realize the importance of money. While true that “money can’t buy happiness”, it at least […]
You’ve been there – you get a sick feeling in the pit of your stomach as anxiety overcomes you because you know that you’re in a toxic relationship. Things aren’t working anymore, and it seems that all you two do is fight, nit-pick, and nag each other to death. Perhaps, there could be more serious […]
Social scientists know that we tend to have a prejudice against those who cry during movies. Our tendency is to see people who cry as being emotionally weak. Rarely is crying during movies interpreted as being mentally tough, but if we can set our negative stereotypes aside, we can see how emotional outpourings like crying […]
Stephen Hawking, well known for his work in theoretical physics, has one of the greatest minds of our time. He was born on January 8, 1942, in Oxford, England. As a young child, he wanted to study mathematics, but once he began college, he studied Natural Sciences. During his first year in Cambridge at the age […]
Counting your blessings is not just about adopting an attitude of gratitude; it’s about making great things happen in your life. Gratitude is a worldview that we wish more people would adopt because it’s much more positive than the alternative, which is to take things for granted. In a study of gratitude and subjective well-being, […]