16 Subtle Changes to Break Out of a Downward Spiral

1. The “10-3-2-1-0” method. It was created in 2016 by Canadian personal development coach and author Craig Ballantine. The principle is simple – follow 5 rules before going to bed – and the result is amazing – falling asleep easily and avoiding night awakenings. 10 represents the number of hours before bed during which you should not drink coffee. 3 indicates the number of hours during which you should not eat or drink alcohol before bed. 2, the number of hours before bed during which all work is prohibited, 1, for the hour before bed during which we disconnect from screens, and 0, for the number of times we wake up late in the morning. The method is not revolutionary but has medical truths, comments Patrick Lemoine, a psychiatrist specializing in sleep. For example, caffeine can actually inhibit sleep, late dinners, and digestion that it…