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

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Get Better Sleep and Start Mornings Strong With the "10-3-2-1-0" Formula

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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SIMILAR ARTICLES & IDEAS:

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).
  • Ha...
Design trumps willpower

Your behavior defaults to what is most convenient.

For example, if there is junk food in your fridge, you’re probably going to eat it. However, if there is junk food sitting right on top of your kitchen counter or table ,  your chances of eating it skyrocket.

Eat Meals Earlier 

Don't eat any heavy foods within two hours of bed time. 

If you get too hungry as bedtime creeps around, there are a few foods that are okay to eat before bed, and can even h...

Do Something After You Eat

After you eat, get up and do something a bit more active—even if it's just washing dishes or taking out the trash. It'll avoid that post-meal drowsiness, and it's a great time to have a 10-minute cleaning burst to keep your house looking nice.

Avoid Napping

Napping can make it more difficult to fall asleep at night:

If, after you've thoroughly tested your evening routine and gotten better sleep, you still feel drowsy, you can try adding a power nap to your day, preferably during the early afternoon. 

Creating a sleep-inducing environment
  • Turn the temperature between 60 and 72 degrees.
  • Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melat...