If you struggle to get a good night's sleep, the 10-3-2-1-0 method might be just what you need.
This straightforward approach, popularized by Dr. Jess Andrade, offers a well-rounded routine to help you sleep more soundly by addressing multiple factors that can impact your rest.
Many people face occasional sleep difficulties, and while there are various ways to improve sleep — like changing eating habits or using calming scents in the bedroom — the 10-3-2-1-0 method is unique in how it targets five key areas of your daily routine.
What Is the 10-3-2-1-0 Method?
The numbers in the method represent hourly cutoffs before bedtime, guiding you on when to stop certain activities to prepare for restful sleep. Here's how it breaks down:
10 hours before bed: No more caffeine. This allows your body enough time to clear it from your system.
3 hours before bed: Stop eating or drinking alcohol. This helps prevent digestive discomfort or disrupted sleep.
2 hours before bed: Step away from work or anything stressful to allow your mind to relax.
1 hour before bed: Turn off all screens, including phones and TVs, to reduce blue light exposure that can hinder sleep.
0: The number of times you should hit the snooze button—get up immediately when your alarm goes off.
While the method is flexible and can be adjusted as needed, Dr. Andrade recommends following these guidelines for the best results. If you commit to this routine, you’ll likely find that it revolutionizes the way you sleep.
