Trouble sleeping? Try the 10-3-2-1-0 rule for Incredible results!

Are you having trouble getting a good night’s sleep? Are you looking for ways to improve your sleep routine? Try incorporating the 10-3-2-1-0 rule into your daily routine! Sleep is essential for maintaining physical and mental health, and having a great sleep routine is critical to getting the restful sleep we need.

Sleep is so important that most Americans say they would change their morning routine to get more rest – 29% would skip breakfast, 29% would forgo their morning showers, and 27% would even skip brushing their teeth! Gross! 

10-3-2-1-0 rule

An excellent sleep routine helps us to have better focus and energy throughout the day, positively affects our mood, and enhances brain functioning. Without the proper amount of restful sleep, we may lack the energy and focus needed to be productive members of society. So take control of your health and establish a quality sleep routine today.

The 10-3-2-1-0 rule is a powerful tool (or routine) designed to help you get the restful sleep you need for your physical and mental health. In addition, this sleep rule is simple and a surefire way to improve your sleep hygiene.

What is the 10-3-2-1-0 rule?

10: No caffeine is allowed ten hours before bedtime

Caffeine should be avoided 10 hours before bedtime as it can cause disruptions to our sleep cycles. Caffeine is a stimulant, and stimulation prevents our bodies from entering a relaxed state. Additionally, it takes 6-8 hours for our bodies to process caffeine, so if we consume caffeine close to bedtime, our bodies will still be processing it. At the same time, we try to fall asleep, which can affect our sleep quality and lead to disrupted sleep. Sometimes taking a sleep aid with melatonin or something similar will help fall asleep quickly.

3: No Food or Alcohol three hours before bedtime

Food and alcohol should be avoided three hours before bedtime to promote restful sleep. Eating has the potential to cause indigestion which can disrupt sleep. Alcoholic beverages can also disrupt sleep patterns and cause our bodies to produce hormones limiting the amount of deep sleep we get. Lastly, drinking liquids just before bed can lead to frequent trips to the bathroom throughout the night, making it difficult to get the restful sleep we need.

2: No Work or Emails Two Hours Before Bedtime

It is vital to stop working and answering emails two hours before bedtime to promote restful sleep. Working late signals to our brain that it is still time to be active, making it difficult to switch off and relax when it’s time for bed. Answering emails also keeps us engaged in the business of the day, which can make our minds active and disrupt our need for rest. Trying to answer emails and continue to work on projects late into the night will also produce lower-quality responses.

1: No Screens One Hour Before Bedtime

Turning off all screens (TV, tablets, and phones) one hour before bedtime is important to promote restful sleep. The blue light from the screens on these devices can cause the brain to become overstimulated. This overstimulation can make it difficult to switch off and relax when it’s time for bed, making it hard for us to get the sleep we need. Furthermore, exposure to the blue light from these devices can also disrupt our natural melatonin production, making it difficult for us to sleep deeply.

0: Wake up in the morning Without hitting the snooze button

Waking up in the morning the first time our alarm goes off and not hitting the snooze button is essential to start the day feeling energized. When you hit the snooze button, your body starts going into a lighter sleep cycle but will have to abruptly end that sleep, making you feel lethargic and tired.

One study that looked into the effects of the snooze button was conducted by researchers at the University of Pennsylvania and published in the Journal of Sleep Medicine. The study followed participants, tracked their self-reported sleep and wake times, and found that snoozing more than 30 minutes before the intended wake-up time negatively impacted the quality of their sleep. Another study found that hitting snooze twice or more disrupted the natural body clock and led to more fatigue and daytime sleepiness.

Allowing yourselves time to wake up, rather than trying to simply snooze after the alarm goes off, is important to start the day alert and refreshed.


The 10-3-2-1-0 rule isn’t really a rule at all – it’s a routine. It regulates when to stop doing certain activities before bedtime to ensure proper rest. To recap:

  • 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 1 hour before bed.
  • Hit the snooze button zero times in the morning.

I promise you will feel more refreshed and ready to meet the new day if you begin to implement the 10-3-2-1-0 rule into your life. Maybe start off with just one of these at a time, instead of trying to make all five changes at once. Then after a week or so of accomplishing the first change, add the next one. Over time, they will become part of your sleep routine, and you’ll be thankful for the changes you made!

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