How To Get The Perfect Night’s Sleep and Easy Morning Wake-up?

Fitness trainer Craig Ballantyne writes a blog about healthy eating and sound sleep. He’s developed what he calls the "10-3-2-1-0″ formula, thanks to which anyone can get a full night’s sleep and feel fresh and full of energy the next day.

Craig believes that the ideal night’s sleep begins during the day — that is, you need to get ready for it some time before you turn out the light. So here’s his idea.

This is how much time you need to cleanse your bloodstream of the stimulants contained in caffeine. So no coffee, green or black tea, Coca Cola, energy drinks, or chocolate from this point on. At all!

Don’t eat anything or consume any alcohol if you have only three hours left before bed. Your body uses up a colossal amount of energy getting rid of all the bad stuff in alcohol and digesting a late meal. In this case, during the evenings while you’re at home "resting" after work, your body is actually working at full power. The result is that you wake up feeling as though you spent the night slaving down a coal mine.

From this point on, don’t work and don’t think about work. Leave it for tomorrow. Really — it won’t manage to escape.

From this point on, no staring at TV, computer, or smartphone screens! However much Facebook, Twitter, or your email are beckoning you, don’t do it. Let your eyes and your mind rest.

Buzzzz! Turn off your alarm clock, and get out of bed straightaway. Don’t get caught in the trap of putting it on sleep mode again and again. Getting up straight after the alarm goes off will help you get into this essential habit. Falling back into ten more minutes of sleep won’t make you feel any less tired when you inevitably have to get moving.

Bonus: which sleeping position gives best result?

Our nightly sleeping posture can make an impact on our health and how we feel. Sleep on your back if you want to look younger for longer. This position causes fewer fine lines and wrinkles, because there is no pressing on your face. Moreover, this posture allows you to keep the breasts supported, which prevents sagging.