'10 -3-2-1-0 'recipe everyone needs to do during the day to have a perfect sleep every night

Good sleep during the current day is not a simple thing. But there is no way.

There is nothing more catastrophic than having to wake up early after a good night's sleep. And the truth is that many of us have experienced that disaster.

The reason there are so many. Maybe because you go home late, watch movies, or simply because of the habit of using electronic devices for too long in the dark night. For those who do not know, blue light from the phone screen is one of the main causes of insomnia in this day and age.

So what to do to prevent this disaster from happening? According to Craig Ballantyne, a fitness expert, he created a recipe to help you get a perfect night's sleep. Recipe entitled "10-3-2-1-0"!

10-10 hours before going to bed

Craig thinks that the most important thing for a perfect sleep every night is in the daytime. That is, you need to be prepared since the sky is still bright.

According to Craig, 10 hours is the time needed and enough to eliminate caffeine from the blood. So please don't coffee, no tea, no soft drinks, energy drinks, chocolate .

3 - 3 hours before sleeping

At 3 o'clock before going into the blanket, absolutely should not eat anything, especially alcoholic drinks.

The reason is because your body consumes a lot of energy to eliminate alcohol, or to digest food. So it seemed like the night was a break, it was a time when the body worked very hard. It is also the main reason for feeling dull and lifeless every morning.

2 - 2 hours before sleeping

You must be completely relaxed. Not working anymore, nor thinking about work anymore. Let it all go to the next day!

1- 1 hour before sleeping

From this point on, be cool with all kinds of screens: TVs, computers, smartphones . Don't worry about Facebook, Youtube, Twitter or email anymore. Ignore them and let the soul relax completely.

0 - 0 minutes until the alarm clock rings

You have slept already! But remember to wake up as soon as the alarm goes off, don't delay trying to do a few more minutes.

According to Craig, this is a very important habit, helping to have an energetic morning. Sleeping for a few more minutes doesn't help you feel less sleepy.