The 10-3-2-1-0 rule for more energy during the festive season

2025-12-26 21:26:00, Shëndeti CNA

The holidays are a time of increased social, professional, and family demands. Despite their joy and warmth, they are accompanied by stresses that affect our physical and mental energy.

Holiday fatigue is not only a result of outdoor activities. There are other factors that increase it, such as reduced sleep, rich meals, which increase energy expenditure for digestion, alcohol consumption, etc.

Added to this are psychosocial reasons, such as high expectations, emotional stress, and increased social interaction, which, while positive, is also energy-consuming at the same time. The combination of all of these explains why many people feel tired before and during the holidays.

The 10-3-2-1-0 rule is a scientifically proven strategy for better sleep and increased energy, especially helpful during the holiday season, when changes in routine, social obligations, and increased food and drink consumption can disrupt our internal clock.

10 hours before bed: Stop consuming caffeine, which, according to studies, can prolong the time it takes to fall asleep and reduce the REM phase.

3 hours before bed: Avoid heavy meals and excessive alcohol consumption. Digestion requires increased energy expenditure and can increase body temperature, as the scientific journal "Sleep" points out.

2 hours before bed: Limit your use of screens and electronic devices. Melatonin levels naturally rise at night (when it’s dark) and fall during the day (in light). This process signals the body when to sleep and when to wake up. The blue light, which is strongly emitted by screens, is interpreted by the brain as daylight and suppresses the production of melatonin, the hormone that causes sleepiness, disrupting the circadian rhythm.

1 hour before bed: We engage in relaxing activities, such as reading, meditation, or a warm bath, which reduce brain arousal and heart rate, preparing the body for sleep.

0:00: Before we lie down, we make sure the room is dark, cool and quiet. A comfortable mattress and pillow are also important. We leave our devices and worries outside the bedroom. If we have been in bed for about 20 minutes and cannot sleep, it is preferable to get up and do something relaxing in another room until we feel sleepy again./CNA