Sleep Better With the 10-3-2-1-0 Sleep Rule - Sleep Dynamics (2024)

FAQs

Sleep Better With the 10-3-2-1-0 Sleep Rule - Sleep Dynamics? ›

Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed.

10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers).

The 10-3-2-1-0 rule is a five-step process, with the numbers representing how many hours before bed you can engage in certain behaviors. 10 hours before bed you should have had your last caffeinated beverage of the day. Eating and drinking alcohol just before bed can both have adverse effects on your night's sleep.

Identify 5 things you can see, 4 things you can touch or feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Or you can take one slow breath in and slowly exhale. Although this exercise seems simple enough, it usually takes practice before an individual starts noticing the benefits.

Sleep rule 3: stop working 2 hours before bed

That's because increased screen time keeps the brain alert and makes it more difficult to sleep. If you really can't let go of work, keep a notebook and jot down any pressing issues or ideas you have, ready for you to tackle when you start work the next day.

Drinking water before bed helps prevent dehydration and supports temperature regulation. Be mindful of the amount to avoid nighttime bathroom trips and acid reflux. Moderation and timing can balance nighttime hydration with quality sleep.

Magnesium is essential for several bodily functions, including nerve and muscle function. The mineral might promote a good night's sleep by alleviating anxiety and depression symptoms, calming your central nervous system, and treating sleep disorders.

It suggests allocating time to the most critical tasks and activities that align with your goals and values. By breaking your day into three key priorities, two secondary tasks, and one personal commitment, you can streamline your efforts, increase productivity, and make meaningful progress in all aspects of your life.

Recently, I started the 10-3-2-1-0 sleep rule: 10 hours before bed = no more caffeine, 3 hours before bed = no more food or drink, 2 hours before bed = no more work, 1 hour before bed = no more screen time, and 0 = number of times you hit the snooze button.

10-3-1 RULE This is a Sales formula suggesting that out of 10 prospects you can get 3 appointments and out those 3 appointments you can make 1 sale. The rule is not as neat and there qualifications to it. This rule applies to anyone who sells something including those selling their labour for a wage.

What is the 2 3 4 sleep rule? ›

02/5​The 2-3-4 nap schedule

Two hours after your baby wakes up, put them in for their first nap, then the second one starts three hours after they wake up. Lastly, put them to sleep 4 hours after their second nap ends.

Approaching sleep time: • limit caffeine within 10 hours • limit eating large meals within 3 hours • limit work within 2 hours • limit screen time within 1 hour What do you do to support your sleep?

Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed.

It involves specific activities leading up to bedtime: 10 hours before, wind down and avoid screens; 3 hours before, have your last meal and hydrate; 2 hours before, engage in calming activities; 1 hour before, establish a bedtime ritual; and the final 0 minutes, prepare your sleep environment for rest.

You can figure out the best bedtime for your schedule based on when you have to wake up in the morning and counting backward by 7 hours (the recommended minimum per night for adults). For example, if you need to be up by 6 a.m., you should consider winding down before 11 p.m.

This means 10 hours of sleep or more, five or more servings of fruits and vegetables, two hours or less recreational screen time, one hour or more of physical activity — and zero sugary drinks.

For an average adult, experts recommend that a restful night's sleep include 50% light non-REM sleep, approximately 20-25% deep non-REM sleep, and the remaining 20-25% full REM sleep.