Follow the 10-3-2-1-0 Sleep Rule for Better Rest

Sleep is crucial to your overall physical and mental health, but many adults report having difficulty getting good sleep. Various sleep methods claim to help people achieve the recommended 7 or more hours of sleep per night. One such formula, known as the 10-3-2-1-0 sleep rule, focuses on building daytime habits to support longer, better rest.

The 10-3-2-1-0 sleep rule is a sleep routine that rose in popularity after circulating online, and originated from a social media post by sports medicine physician and pediatrician Dr. Jess Andrade.

The Sleep Mode sets out pre-bedtime habits that you can implement during the day, 10, 3, 2 and 1 hour before bedtime. The goal is to help you prioritize the amount and quality of rest you need, before sleep deprivation gets worse.

10 hours before bed: without caffeine

The first step in this method is to stop consuming caffeine a full 10 hours before bedtime. So, if you want to sleep by 10, your last cup should be before noon.

As a stimulant, caffeine increases energy levels and makes you feel more alert, which is the opposite effect desired when aiming for a restful night’s sleep.

There is evidence to support this rule. Caffeine can be beneficial in the morning in moderation, but because its effects can last for up to six hours, experts often recommend avoiding it for several hours before bed.

To help limit caffeine consumption while maximizing daytime energy, consider the following:

• Get exposure to bright sunlight first thing in the morning
• Exercise early in the day
• Replace caffeinated beverages with more hydrating options such as water, herbal tea, tart cherry juice, or a turmeric latte.

3 hours before bed: without 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 makes you more likely to wake up frequently throughout the night. Additionally, while drinking alcohol may initially make you sleepy, it disrupts your sleep cycle by reducing rapid eye movement (REM) sleep. Getting enough REM sleep is essential for supporting brain function.

Avoiding food before bed can also help you align with your circadian rhythm (the body’s internal sleep-wake clock). The circadian rhythm signals the body to prepare for digestion during the early part of the day rather than later. Sleep experts recommend avoiding heavy foods and drinks within a few hours of bedtime.

If you still want to have a snack or alcoholic drink at night, consider the following strategies:

• Eat regularly throughout the day so that you do not feel hungry at night
• Choose a nutritious snack that contains 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
• Replace wine at night with a non-alcoholic option, such as a mocktail or soda with lemon.

Two hours before bed: No work

The next part of this routine involves signing off on any work duties two hours before the required bedtime.

Activities that stimulate your brain can make you feel alert, making it more difficult to fall and stay asleep. This can be especially problematic if you work from your phone in the evening. Some research suggests that nighttime phone use — such as emailing or interacting with coworkers — may interrupt sleep more than passive nighttime screen activities, such as watching TV.

This tactic is backed by expert guidance, which advises keeping your work out of the bedroom entirely, if possible. To step away from work, save tasks that require mental effort, such as sending an email, for the next morning. Instead, use the hours before bed to focus on a physical relaxation practice such as yoga or light stretching to induce sleepiness and prevent fatigue.

One 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. Shortly before bed, your brain releases the hormone melatonin to signal the body that it’s time to settle down for the night. Using a blue light-emitting device, such as a smartphone, before bed can prevent the release of melatonin, delaying your natural sleep time.

Experts agree with this screen time advice, suggesting that the last hour before bed should be mostly quiet time without bright artificial light that would wake your body. To achieve this, you can:

• Make your bedroom a completely screen-free zone
• Put your phone on night mode
• Create alternative relaxation rituals before bed to prepare your mind and body for sleep, such as cozying up with a blanket and a book or turning on a soothing white noise machine.

Zero times snooze hit in the morning

In a 10-3-2-1-0 routine, hitting the snooze button is a complete no-no. The idea behind this rule is that “snoozing” disrupts your sleep cycle.

While disrupted sleep has been shown to have short- and long-term health consequences, there are mixed opinions on whether snoozing is a major disruption.

Some research has found that this practice may be beneficial — not necessarily harmful — for some people. For example, people who need extra sleep may benefit from a nap. However, researchers note that habitual napping may indicate a larger problem, such as a sleep disorder.

Choosing to hit the snooze button may indicate 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 the snooze habit, try physically moving your alarm clock across the room so you have to get out of bed to turn it off.

Creating a relaxing bedtime routine can help set you up for sleep success. Here are some expert-backed sleep tips you can try:

• Improve your sleep 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 times every day, even on weekends
• Avoid napping: Don’t take a short nap until before 2pm if necessary, and avoid napping during the evening
• Stay active throughout the day: Try to walk or exercise for at least 30 minutes on most days
• Incorporate quiet evening activities: For example, take a warm bath and listen to soothing music
• Getting out of bed: Get out of bed if you are tossing and turning for more than 20 minutes, and engage in a calming activity such as reading until you begin to feel sleepy.