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Lack of sleep or poor quality sleep can lead to a myriad of mental and physical problems.

The effects of a poor night’s sleep can leave you feeling tired, irritable, and less patient throughout the day. You might also feel slower and slower to think.

But not getting enough sleep on a regular basis can have more serious and longer-lasting effects on your health.

According to the NHS, lack of sleep is a contributing factor to the risk of diseases such as obesity, type 2 diabetes, cardiovascular disease, Alzheimer’s disease and mental illnesses such as anxiety and depression.

That being said, many experts have come up with innovative ideas to help the public sleep better.

One such method is known as the “10-3-2-1-0” routine, which has been widely shared on social media.

Here’s everything you need to know about the method.

How does the 10-3-2-1-0 method work?

The sleep training method was shared by Dr. Jess Andrade, based in Boston, USA.

In a video shared with his 140,000 Instagram followers, Andrade warned that this method may not be suitable for everyone, depending on their medical history, and anyone concerned about their sleep habits should consult their doctor first.

The first step of the 10 method is to not drink caffeine at least 10 hours before bedtime.

According to the second step, you must stop eating or drinking alcohol at least three hours before bedtime to reduce acid reflux.

All work and homework must be left two hours before bedtime. Finally, turn off all screens, including phones, tablets, and televisions, an hour before bedtime.

“Zero is the number of times you’ll hit snooze in the morning,” Andrade concluded.

The method explained

Writing in the caption of the video, Andrade explained how the different stages can improve sleep.

“Caffeinated beverages will be cleared from the bloodstream in about 10 hours and eliminate the stimulating effects,” Andrade said. “Finishing eating large meals or drinking alcohol three hours before can help reduce reflux symptoms, and alcohol alters your natural sleep cycle, reducing good quality sleep.”

Putting aside any work or homework two hours before bed gives your brain “mental rest”, she claimed, adding: “An hour before bed, turn down the electronics because blue light disrupts the cycle of the body’s natural sleep”.