Guide
The 10-3-2-1-0 sleep rule is a simple yet effective guide designed to help you improve your sleep hygiene and ensure a restful night's sleep.
While these simple steps are a good starting point, they are not always avoidable so don’t be too hard on yourself.
10 hours before bed…
NO MORE CAFFEINE
Caffeine has a half-life of 3-5 hours and affects your body by blocking adenosine receptors that make you sleepy.
Avoid consuming drinks and foods like coffee, tea, soda, and chocolate.
3 hours before bed…
NO MORE FOOD + ALCOHOL
It’s best to avoid consuming food and alcohol at least three hours before you go to bed. This gives your body enough time to digest and prevents indigestion or disrupted sleep due to alcohol's effects.
2 hours before bed…
BEGIN WIND DOWN ROUTINE
Help your mind unwind, stop working, turn off the outside world and use this time to relax and engage in calming activities like reading or taking a warm bath.
Avoid high-stress activities like working out or running at this time of night. You want to calm your parasympathetic nervous system down so your sleep hormones can be activated.
1 hour before bed…
NO MORE SCREEN TIME
Turn off all screens, including phones, tablets, computers, and TVs. This allows your body to produce melatonin, the hormone that regulates sleep, helping you fall asleep more easily.
Put your phone on Do Not Disturb mode to avoid triggers that cause fight-or-flight responses from notifications.
Zero Times …
YOU HIT THE SNOOZE BUTTON
When your alarm goes off in the morning, get up right away instead of hitting snooze. Pressing the button disrupts your REM sleep cycle making you feel groggier.
Try moving your alarm clock further away from you. You’ll have to get up to turn off that annoying noise
Quick Tips
Brush your teeth right after dinner to help prevent lingering cravings and late-night snacking before bed.
Listen to calming music before bed, and applying herbal oils to your skin or pillow can help relax the body and mind
Try journaling your thoughts, anxieties and tasks you have for the next to release the influence they have on your mind.