Table of Contents
- 1 The Promos
- 2 Happenings
- 3 Mastering the 10-3-2-1 Rule for a Better Night’s Sleep
On Wednesday night, I got about an hour’s worth of sleep. Actually, that would have been on Thursday morning. I think I fell asleep around 5:00 in the morning. I’m normally a good sleeper, a habit that I forced myself into after years of insomnia. But I occasionally mess up … usually when I need to be somewhere the next morning, which means that getting a good night’s rest is extra important.
In this case, I had to get up to go to a CLE in the morning. CLE stands for Continuing Legal Education. Fortunately, CLEs are quite boring, so I could turn off my brain. There wasn’t much to switch off.
I’m convinced that most people suffer from insomnia at least occasionally. I don’t think I have ever met anyone who always gets a good night’s sleep. Even The Husband, who could probably sleep through a zombie attack, has trouble sleeping every once in a while.
Anyway, I’m going to give myself a little bit of grace here. Today’s newsletter will be cut short as I go take a nap. In the mean time, I will leave you with this nightmarish image that MidJourney gave me for a woman sleeping on a sofa:
That image is very The Conjuring, y’all.
Under water and need a breather? A free short story giveaway for everyone before you doze off for some z-Z-z’s.
The Sample sends you one article from a random blog or newsletter that matches up with your interests. Help a girl out and check it out … I get more subscribers if someone signs up for another newsletter!
We’re really watching Psych Season 2. Pysch is free for Amazon Prime members. All the antics of James Roday Rodrigue (Shawn Spencer) crack me up. If I was going to be a writer for Hollywood, I would definitely write something like this. (But Hollywood writers are still on strike. Read my good friend S.C.’s reporting from the ground level.
I’m currently reading Rich Waters by Robert Bailey. Since it’s a legal thriller, the book review and synopsis will go on the website.
Speaking of book reviews, I finished off the one for The Missing Piece by John Lescroart. I went sans-legal news this week, but I will have something very funny next week.
Also, grilled zukes and squash. You’re welcome.
Mastering the 10-3-2-1 Rule for a Better Night’s Sleep
While writing this post, I came across the 10-3-2-1 rule. I also learned that millions of people worldwide suffer from sleep-related issues, which can impact their health, mood, and productivity.
The 10-3-2-1 rule is a straightforward approach to improving your sleep quality and ensuring that you wake up feeling refreshed and energized. If you like rules … like I do … then you can try it out.
Why Sleep is Important
Before we dive into the 10-3-2-1 rule, let’s first understand why sleep is so important. Sleep is a crucial component of our overall health and well-being. It’s during sleep that our bodies repair and rejuvenate themselves, allowing us to wake up feeling refreshed and ready to take on the day. Lack of sleep, on the other hand, can lead to a range of negative consequences, including increased stress, decreased productivity, and even weight gain. Or being glassy-eyed. Or getting into a car accident.
In addition to physical health, sleep is also essential for our mental health. During sleep, our brains process and consolidate memories, helping us to better retain information and improve our overall cognitive function. Lack of sleep, on the other hand, can lead to mood swings, irritability, and even depression.
Understanding the 10-3-2-1 Rule
The 10-3-2-1 rule has four key steps that you can take throughout the day to ensure that you’re ready for a good night’s sleep. These steps include:
- 10 hours before bed: No more caffeine
- 3 hours before bed: No more food or alcohol
- 2 hours before bed: No more work
- 1 hour before bed: No more screens
The 10 Hours Before Bed Rule
The first step in the 10-3-2-1 rule is to avoid caffeine for at least 10 hours before bed. Caffeine is a stimulant that can interfere with your sleep quality, making it harder to fall asleep and stay asleep. While caffeine can be a great pick-me-up during the day, it’s important to avoid it in the evening to ensure that you’re ready for a good night’s sleep.
The 3 Hours Before Bed Rule
The second step in the 10-3-2-1 rule is to avoid food and alcohol for at least three hours before bed. Digestion requires energy, and consuming food or alcohol too close to bedtime can interfere with your body’s ability to wind down and prepare for sleep.
If you’re hungry before bed, try having a small, light snack instead. Something like a piece of fruit or a handful of nuts can help satisfy your hunger without interfering with your sleep.
The 2 Hours Before Bed Rule
The third step in the 10-3-2-1 rule is to avoid work for at least two hours before bed. Working late into the evening can keep your mind active and alert, making it harder to wind down and prepare for sleep. On the flips side, avoiding work 2 hours before bed will give your mind the chance to relax and unwind, preparing you for a better night’s sleep.
The 1 Hour Before Bed Rule
The final step in the 10-3-2-1 rule is to avoid screens for at least one hour before bed. The blue light emitted by screens can interfere with your body’s natural sleep-wake cycles, making it harder to fall asleep and stay asleep.
Of all the rules, the last one is the hardest for me. And for most people, I imagine. You could try to use some blue light glasses, if you really must be on your phone. But, tbh, I’m going to turn off the phone and computer an hour early. Or at least try to. Instead, I will try to pick up a physical book.
Additional Tips for Better Sleep
Here are a few additional tips to keep in mind:
- Stick to a consistent sleep schedule.
- Create a calming bedtime routine.
- Make your bedroom a sleep-friendly environment. Especially important for old people like me.
- Invest in a comfortable mattress and pillows.
- Don’t use your bed for anything other than sleep.
- Avoid napping during the day. (But napping is soooo awesome!)
- Don’t force yourself to sleep … something that I definitely need to learn.