Unlock Deep Sleep: Follow Expert's '10-3-2-1-0' Rule for Better Sleep Cycle

• Dr. Sudhir Kumar, Senior Neurologist at Apollo Hospital, introduced the '10-3-2-1-0' rule for improving sleep.
• 10: Avoid caffeine 10 hours before bedtime, as it takes this long for the body to clear it.
• 3: Do not consume alcohol or heavy meals 3 hours before sleep to prevent negative impacts on your sleep cycle.
• 2: Finish all stressful work and tasks 2 hours before bedtime to allow your brain to relax.
• 1: Turn off bright lights and avoid blue light from screens (laptops, mobiles) 1 hour before sleep to aid melatonin production.
• 0: Avoid hitting the snooze button; wake up immediately when your alarm rings for better sleep quality.