Sleep is crucial to your overall physical and mental health, but many adults report having trouble getting quality sleep. Various sleep methods claim to help people achieve the recommended 7 or more hours of sleep per night. One of these formulas, known as the 10-3-2-1-0 sleep rule, focuses on building daily habits to support longer and better rest.
The 10-3-2-1-0 sleep rule is a sleep routine that became popular after it made the rounds on the Internet, originating from a social media post by sports medicine physician and pediatrician Dr. Jess Andrade.
The sleep method describes bedtime habits that you can implement during the day, 10, 3, 2 and 1 hours before bed. The goal is to help you prioritize the amount and quality of rest you need—before sleep deprivation sets in.
10 hours before bed: no caffeine
The first step in this method is to stop consuming caffeine a full 10 hours before bed. So, if you want to sleep by ten, the last cup should be before noon.
As a stimulant, caffeine increases energy levels and makes you feel more alert – the opposite of the desired effect when you’re aiming for a restful night’s sleep.
There is evidence to support this rule. Caffeine can be beneficial in the morning and in moderation, but because its effects can last up to six hours, experts often recommend avoiding it a few hours before bed.
To limit your caffeine consumption while maximizing your daily energy, consider the following:
- First thing in the morning, expose yourself to strong sunlight
- Exercise earlier in the day
- Swap caffeinated drinks for more hydrating options like water, herbal tea, tart cherry juice, or turmeric coffee
3 hours before bedtime: no food or alcohol
According to the 10-3-2-1-0 rule, your last meal should be at least three hours before bedtime.
Research suggests that eating too close to bedtime increases the likelihood that you will wake up frequently during the night. Additionally, while drinking alcohol may make you feel drowsy at first, it disrupts your sleep cycle by reducing rapid eye movement (REM) sleep. Getting enough REM sleep is essential to support brain function.
Avoiding food before bed can also help you balance your circadian rhythm (the body’s internal sleep-wake clock). The circadian rhythm signals the body to prepare for digestion earlier in the day rather than later. Sleep experts recommend avoiding heavy food and drinks within a few hours of bedtime.
If you’re still craving a light snack or alcoholic drink at night, consider the following strategies:
- Eat regularly during the day so that you are not so hungry at night
- Choose a nutritious snack with protein and fiber to keep you feeling full without spiking your blood sugar
- Replace midnight snacking with another habit, such as reading a book or drinking tea
- Swap your nightly wine for a non-alcoholic option, such as a mocktail or soda water with lime.
2 hours before bed: no work
The next part of this routine involves signing off from all work duties two hours before your desired bedtime.
Activities that stimulate your mind can promote alertness, making it harder to fall asleep. This can be especially problematic if you work from your phone in the evening. Some research suggests that active nighttime phone use—such as emailing or socializing with colleagues—may disrupt sleep more than passive nighttime screen activities, such as watching TV.
This tactic is supported by expert guidance, which advises keeping your work entirely out of the bedroom, if possible. To distract yourself from work, save mentally demanding tasks, such as sending emails, for the next morning. Instead, use your bedtime hours to focus on a physical relaxation practice like yoga or light stretching to induce sleepiness and prevent burnout.
1 hour before bed: no screens
The last step before bed is to turn off screen time on all phones, TVs and computers one hour before bed.
Exposure to artificial light at night can negatively affect your circadian rhythm. Just before bed, your brain emits the hormone melatonin to signal to your body that it’s time to wind down for the night. Using a device that emits blue light, such as a smartphone, before bed can suppress the release of melatonin – suppressing your natural sleep time.
Experts agree with this advice about screen time, suggesting that the last hour before bed should be mostly quiet time with no bright artificial light to jolt your body awake. To achieve this, you can:
- Make your bedroom a completely screen-free zone
- Put your phone on night mode
- Create an alternative relaxation ritual before bed to prepare your mind and body for sleep, such as curling up with a blanket and a book or turning on a soothing white noise machine.
Zero Times Hits Snooze in the Morning
In the 10-3-2-1-0 routine, pressing the snooze button is completely forbidden. The thinking behind this rule is that “naps” disrupt your sleep cycle.
While disrupted sleep has been shown to have short- and long-term health consequences, opinions are mixed on whether sleep delay constitutes a significant disorder.
Some research has found that this practice may be beneficial—and not necessarily harmful—for some people. For example, people who need extra sleep may benefit from snoozing. However, the researchers noted that habitual napping could indicate a larger problem, such as a sleep disorder.
Choosing to press snooze may suggest that you are dealing with sleep deprivation. If you go to bed late and need more sleep in the morning, consider setting your alarm a little later to maximize your sleep time. Or, if you want to break your snooze habit, try physically moving your alarm device across the room so you have to get out of bed to turn it off.
Creating a routine to relax before bed can help you achieve sleep success. Here are some expert-backed sleep tips:
- Improve your sleeping environment: Keep your bedroom cool, dark and quiet if possible
- Keep your sleep schedule consistent: Aim to go to bed and wake up at the same time every day, even on weekends
- Avoid napping: Just take a short nap before two in the afternoon if necessary and avoid napping in the evening
- Stay active during the day: Try to walk or exercise for at least 30 minutes most days
- Include calming evening activities: For example, take a warm shower and listen to relaxing music
- Get out of bed: Get out of bed if you toss and turn for more than 20 minutes and engage in a calming activity such as reading until you start to feel drowsy
If the mere thought of not being able to sleep gives you anxiety, you’re not alone. Consider seeing a health care professional if you often have trouble sleeping, often feel tired during the day, or have difficulty performing daily activities due to lack of sleep.
The 10-3-2-1-0 sleep rule includes a series of daily steps to promote a better night’s sleep. This routine aims to help you adopt healthier sleep habits by stopping caffeine consumption, limiting snacking, avoiding stimulation at work, and stopping screen time at certain times of the day. You should avoid hitting the snooze button in the morning.
Note that this method may not be suitable for everyone. Check with your doctor if you have questions about your personal sleep and health needs, especially if you have an underlying medical condition.