Trouble with insomnia? What You Should Do Hours Before Sleep

According to Craig Ballantyne, His method known as “10-3-2-1-0” helps you sleep earlier, make better sleep, and wake up rested and ready for “beth”

So, what are the rules of this technique?

♪ Ten hours before bedtime ♪ Don't use caffeine ♪
Three hours before bedtime do not eat food or consume alcohol
Do not work two hours before bedtime
An hour before bedtime do not spend time near cell phones, television, or computers
And zero is how often you will live to wake up in the morning

No more caffeine

Most people know that coffee is simulent, and therefore it's not a sleepmate.

Use caffeine drinks ten hours before bedtime. This time period is necessary for the body to remove caffeine from its bloodstream and eliminate its stimulating effects”, Ballantyne shows.

Stay away from the kitchen three hours before going to bed

If you like to eat food late at night, then you have to remove this bad habit.

According to the Ballantyne formula, you must stop eating food and consume alcohol three hours before sleep.

This will help you to avoid problems with insomnia and stomach drying. Alcohol can make you feel sleepy, but it upsets the natural sleep cycle and prevents deep sleep”, he says.

You've done enough.

Stop trying to achieve much, since this is not good for you.

Stop all activities involving two hours before bedtime. Do not make or accept calls, do not check e-mails etc.”, suggests Ballantyne.

Avoid All Electronic Equipment

Ballantyne insists that you stop all screens an hour before you go to sleep.

The light of electronic devices makes it difficult for you to fall asleep. The last hour, or “, the final”, pass by reading books, talking to your spouse/wife, meditating or enjoying “activity” in bed, but not using your cell phone, tablet or laptop”, he says.