What is the 10 3 2 1 0 rule for sleep?

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10 Hours Before Bed: No more caffeine. Allow your body enough time to clear it from your system.

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3 Hours Before Bed: No more food or alcohol. This helps prevent disruptions to your sleep from digestion or alcohol’s effects.

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2 Hours Before Bed: No more work. Set aside your tasks and let your mind unwind.

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1 Hour Before Bed: No more screens. Avoid the blue light from devices which can interfere with your melatonin production.

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0: The number of times you hit the snooze button in the morning. Wake up at the same time every day to regulate your internal clock.

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What is the 10 3 2 1 0 rule for sleep?

What is the 10 3 2 1 0 rule for sleep?

10 Hours Before Bed: No more caffeine. Allow your body enough time to clear it from your system.

3 Hours Before Bed: No more food or alcohol. This helps prevent disruptions to your sleep from digestion or alcohol’s effects.

2 Hours Before Bed: No more work. Set aside your tasks and let your mind unwind.

1 Hour Before Bed: No more screens. Avoid the blue light from devices which can interfere with your melatonin production.

0: The number of times you hit the snooze button in the morning. Wake up at the same time every day to regulate your internal clock.

Elevate your well-being with OneLifeAtHome! Join our global wellness community in the UK. Access 200+ videos, live sessions, and coaching services. Sign up now!

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