10-3-2-1-0 formula: energy booster for the day

10-3-2-1-0 formula
This is how you start the day full of energy!

Whether it's morning exercise or a power nap in between: There are many ways to improve and optimize your productivity during the day. Fitness expert Craig Ballantyne focuses on the hours before bed. The 10-3-2-1-0 formula is also called "Perfect Day" and is intended to ensure a lively start to the day. And this is how it works:

10 hours before bed: hands off coffee!

Caffeine takes around 30 to 45 minutes to get into the bloodstream. There it is distributed in the body until it is excreted in the urine. However, we only banished caffeine and the associated stimulating effect after about 10 hours.

3 hours before bed: no food or alcohol

One or the other of us has probably already done that wrong. But: the stomach and intestines also need a break. Because that not only prevents heartburn, but also ensures a peaceful and consistent sleep.

2 hours before bed: let work rest

At some point it has to be over! We should stop work at least two hours before going to bed. This also includes all tasks related to the job, such as writing emails or making phone calls. Your social circle will thank you.

1 hour before bed: cell phones and laptops off

Just before going to sleep, you should definitely treat yourself to a digital break. As a study found, the blue light from smartphones, tablets and laptops prevents you from falling asleep soundly – and instead ensures a restless sleep.

Press the snooze button 0 times

Granted, it's not easy to jump straight out of bed. However, to start the day full of energy, there is no better choice than getting up straight away. The best thing to do is to keep the cell phone away from you so that you are forced to run to the alarm clock. A positive side effect: you wake up all by yourself.

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