10-10-10-reglen for bedre søvn

I used to think the secret to a good night’s sleep was in the stuff – the perfect mattress, the cosiest pyjamas, the most soothing pillow spray. I’d spend hours (and an embarrassing amount of money) trying to curate the ideal sleep environment. But no matter how much I optimized my bedroom, I still found myself tossing and turning, watching the minutes tick by on my clock.

It wasn’t until I stumbled upon the 10-10-10 rule that I had my lightbulb moment. Or rather, my sunlight moment.

The rule is simple: Get 10 minutes of sunlight before 10 AM, and avoid bright screens after 10 PM. By aligning my light exposure with my body’s natural circadian rhythm, I could hack my way to better sleep.

Jeg var skeptisk til at begynde med. Kunne noget så basalt gøre en forskel? Men efter et par dage med 10-10-10 var jeg omvendt. Jeg faldt hurtigere i søvn, sov dybere og vågnede faktisk udhvilet.

Turns out, the key to a good night’s sleep was hiding in plain sight all along – I just needed to let the light in.

Boost din energi og fald let i søvn med 10-10-10-reglen

Når vi tilbringer det meste af vores tid indendørs og ser på skærme om natten, ødelægger det vores døgnrytme. Lyse dage og mørke nætter hjælper med at regulere vores søvn-vågen-cyklus. Men vores moderne livsstil forårsager det modsatte - vi får for lidt sollys om dagen og for meget kunstigt blåt lys om natten.

10-10-10-reglen kan løse dette problem og hjælpe dig med at sove bedre:

Få mindst 10 minutters sollys før kl. 10 hver dag..
Morning sun exposure increases cortisol by over 50%, boosting alertness and energy. Think of cortisol as a “waking up” hormone rather than a stress hormone. Without morning sunlight, you’ll miss the window to switch your brain from night mode to day mode.
Juster eksponeringen for sollys baseret på forholdene.
On bright sunny days, 5-10 minutes is sufficient. On cloudy days, aim for 10-20 minutes. Never look directly at the sun and know that sunlight through windows or sunglasses doesn’t count.
Undgå stærkt blåt lys fra apparater efter kl. 22.
Blue light at night suppresses melatonin, the “hormone of darkness” that makes you sleepy. Use dimmer, warmer lights in the evening. Enable dark/night mode on your phone and install f.lux on your computer to automatically dim screens.

Consistently following the 10-10-10 rule for 3 days straight will align your circadian rhythm, improve your energy during the day, and help you fall asleep quickly at night. You’ll rely less on caffeine and be able to focus better. Get your light exposure right to boost your mood and productivity.