Do you often wake up feeling tired? Do you feel like your mind has been racing all night and never calms down? If so, it simply means you're starting your bedtime preparations too late.

Sleep isn't a light switch you can turn on or off at will. It's more like an airplane landing, which requires a slow and precise landing.

Dr. Sudhir Kumar, senior neurologist at Apollo Hospitals, says that to protect your brain and get a deep, restful sleep, you should follow the "10-3-2-1-0" rule.

10 Hours Before Bed: Avoid Caffeine
Caffeine takes about 10 hours to completely clear from your bloodstream. While you might think you can fall asleep easily after drinking coffee late, it actually significantly impairs the quality of your deep sleep.

3 Hours Before Bed: Stop Eating and Alcohol
Late dinners and alcohol both significantly disrupt your sleep cycle. Alcohol may help you fall asleep faster, but it disrupts crucial sleep, which is why you feel groggy and lethargic the next day.

2 Hours Before Bed: Break From Work
Give your mind a buffer zone to calm down before bed. Stop answering work emails or solving the day's problems. Your brain needs this time to transition from active mode to rest mode.

1 Hour Before Bed: Avoid Blue Light
Blue light emitted from mobile phones and tablets inhibits the production of the sleep-inducing hormone melatonin. Therefore, put away all screens an hour before bed. Instead of using your mobile phone, you can read a book or listen to a podcast.

0: Avoid hitting the snooze button on your alarm.
When the alarm rings, don't press the snooze button. Doctors say that when you hit snooze and go back to sleep for a few minutes, you enter a new sleep cycle that you can't complete. Because of this incomplete sleep, you feel even more tired than if you woke up immediately.

What will be the result?
When you follow this 10-3-2-1-0 rule, your routine becomes completely in sync with your body's circadian rhythm.

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