The “10-3-2-1-0" formula for better sleep - Deepstash

The “10-3-2-1-0" formula for better sleep

  • 10 hours before bed: No more caffeine
  • 3 hours before bed: No more food or alcohol
  • 2 hours before bed: No more work
  • 1 hour before bed: No more screen time
  • 0: The number of times you hit the snooze button in the morning.

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Stop using technology at least 20 minutes before bed.

This is one of the most difficult things to do in today’s age. Technology is pervasive and avoiding the conversations that you are having can feel like an unnecessary pain point.

Turning off your messaging for the night a bit before you sleep, though, will help you mind wind down. Otherwise, you will be putting your head down thinking about responding to someone, leaving the conversation abruptly, or about the topic you were discussing.

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How much sleep is enough

Sleep needs vary from person to person. Age, genetics, lifestyle, and environment all play a role.

According to the National Sleep Foundation, adults need 7-9 hours of sleep a night. People who sleep seven hours a night are healthier and live longer. While the guideline is helpful, you are the best person to judge how much sleep you need.

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10-minute night routine
  • Decide the time you’re going to wake up and set the alarm for that time (put your alarm clock in a different room so you physically have to get out of bed to turn it off).
  • Have a few key objectives for your morning.
  • Set up literally everything that needs to be set up so that you don’t have to waste mental energy during your morning.

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