Doctor explains 10-3-2-1 sleeping hack for people who struggle to get enough kip

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NHS doctor has given insomniacs tips to sleep better and revealed a simple set of rules that can help them switch off.Dr Karan Rajan, who works as a bowel surgeon, tells people they can "sleep better" with the 10-3-2-1 method and then explains how it works.

Narrating his video on his @dr.karanrTikTok account, he says: "Ten hours before bed no more caffeine. "This is how long it takes your body to clear it from the blood and eliminate its stimulatory effects.He continues: "Three hours before bed avoid big meals – this helps avoid heartburn and interrupted sleep."Also avoid alcohol because this impairs your REM sleep."Two hours before bed no more work.

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