A regra 10-10-10 para dormir melhor

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.

No início, eu estava cético. Será que algo tão básico poderia fazer diferença? Mas depois de alguns dias de 10-10-10, eu estava convertido. Adormeci mais rápido, dormi mais profundamente e acordei realmente revigorado.

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.

Aumente sua energia e adormeça facilmente com a regra 10-10-10

Passar a maior parte do tempo em ambientes fechados e olhar para as telas à noite causa estragos em nossos ritmos circadianos. Dias claros e noites escuras ajudam a regular nosso ciclo de sono e vigília. Mas nosso estilo de vida moderno causa o oposto: recebemos pouca luz solar durante o dia e muita luz azul artificial à noite.

A regra 10-10-10 pode resolver esse problema e ajudar você a dormir melhor:

Tome pelo menos 10 minutos de luz solar antes das 10 horas da manhã todos os dias.
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.
Ajuste a exposição à luz solar com base nas condições.
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.
Evite a luz azul intensa dos aparelhos após as 22 horas.
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.