The 10-3-2-1 rule is a guideline designed to improve sleep quality by making specific changes to your routine in the hours leading up to bedtime.
Here's a breakdown of each element:
- 10 Hours Before Bed: No more caffeine. Caffeine can stay in your system for several hours, disrupting your sleep cycle. Eliminating caffeine 10 hours prior to sleep gives your body ample time to process it.
- 3 Hours Before Bed: No more food or alcohol. Eating or drinking alcohol too close to bedtime can interfere with your sleep. Food can cause indigestion and alcohol can disrupt sleep cycles, leading to fragmented and poor-quality sleep.
- 2 Hours Before Bed: No more work. Mental stimulation from work can make it difficult to unwind and fall asleep. Designating the last two hours before bed as work-free allows your mind to relax.
- 1 Hour Before Bed: No more screen time (shut off all phones, TVs, and computers). The blue light emitted from screens can suppress melatonin production, a hormone that regulates sleep. Shutting off screens an hour before bed helps your body prepare for sleep.
By following the 10-3-2-1 rule, you can establish a better bedtime routine and improve your sleep quality.
