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.

Ready to transform your sleep habits? Join OneLifeAtHome for expert tips and resources. Visit our website to learn more about the 10-3-2-1-0 rule and start your journey to better sleep today!