10-3-2-1-0 Formula

The 10-3-2-1-0 formula is a bedtime routine designed to help improve sleep quality by gradually winding down before going to bed. It involves:

1. 10 hours before bed: No more caffeine intake. This gives your body enough time to metabolize the caffeine and reduce its stimulating effects on your body.

2. 3 hours before bed: No more food or large meals. Eating too close to bedtime can disrupt sleep and cause digestive discomfort.

3. 2 hours before bed: No more work or mentally stimulating activities. This includes tasks that require a lot of focus or stress, as they can make it harder to relax and fall asleep.

4. 1 hour before bed: No more screen time. Avoid electronic devices such as smartphones, tablets, computers, and TVs, as the blue light they emit can interfere with the body's production of melatonin, a hormone that regulates sleep.

5. 0 (bedtime): Time to go to bed. Establish a regular bedtime to help regulate your body's internal clock and improve overall sleep quality.

Areas it can help: positive habits, better sleep, self improvement

Additional Exploration:

https://healthhub.hif.com.au/sleep-hygiene/what-is-the-10-3-2-1-0-sleep-rule#:~:text=10%20hours%20before%20bed%3A%20No,phones%2C%20TVs%20and%20computers).