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For over a decade, I’ve struggled with sleep. It’s not an exaggeration—I’ve had two children who didn’t sleep through the night until they were four or five. Just as my youngest started to sleep well, I entered perimenopause, and guess what? My sleep went downhill again.
During this phase of life, sleep disruption peaks right before my period, leaving me tired and irritable. Falling asleep is a battle, and once I doze off, I constantly toss and turn before waking up at dawn, often drenched in sweat.
I can’t solely blame hormonal changes; excessive coffee consumption and high-stress levels from work and family life don’t help either. Plus, I’ve developed a habit of late-night doomscrolling, which certainly doesn’t aid my sleep quality.
Sleep deprivation affects my productivity, mood, and overall health. It exacerbates my IBS and migraines, making it essential for me to improve my sleep hygiene. I’ve started to limit my pre-bedtime scrolling, even if it means swapping doomscrolling for Instagram scrolling.
That’s when I discovered the “10-3-2-1-0 Method” developed by Dr. Jess Morgan, a pediatrician who shared this system on her Instagram, gaining widespread attention from parents like me. Here’s a breakdown of the method:
- 10: Cease caffeine intake 10 hours before bedtime. Dr. Morgan suggests that caffeine can linger in your system, so if you plan to sleep at 10 PM, have your last caffeinated drink by noon.
- 3: Avoid food and alcohol three hours before sleep. This helps reduce the chances of reflux and improves sleep quality since alcohol can disrupt sleep cycles.
- 2: Stop working two hours before bed. This allows your mind to unwind. Writing down tasks for the next day can aid in mental relaxation.
- 1: Power down all electronic devices one hour before sleep. The blue light from screens can interfere with your sleep cycle. While this may seem daunting, reducing screen time can help calm your mind.
- 0: Don’t hit the snooze button in the morning. This helps you wake up feeling refreshed rather than groggy.
While I find this method insightful, implementing it can be challenging. I’m particularly hesitant about strict food rules, but I recognize that late meals can worsen reflux. As for electronics, I often feel that I have little time for myself after the kids go to bed, but I’m considering a compromise with blue light filters instead.
Dr. Morgan’s guidelines are a solid starting point for anyone struggling with sleep. Making even a few minor adjustments could lead to better rest for us all.
For more insights on parenthood and sleep strategies, check out this related blog post. If you’re looking for ways to improve fertility, this resource is worth exploring. Additionally, this excellent resource provides information on insemination options.
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In summary, Dr. Morgan’s 10-3-2-1-0 Method offers practical steps for parents struggling with sleep. Consistency is key, and even small changes can lead to better rest and overall well-being.
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