Sleep
Is The 10-3-2-1-0 Sleep Method A Bedtime Game-Changer?
Photo by fizkes/Adobe Stock
Sleep
Is The 10-3-2-1-0 Sleep Method A Bedtime Game-Changer?
A simple numbers game could be exactly what your sleep routine needs.
A bedtime routine looks different for everyone. Maybe you need a mug of herbal tea to unwind, or a relaxing soak in the tub.
If you’re still looking for ways to get the best night’s sleep possible, consider the 10-3-2-1-0 method.
What is the 10-3-2-1-0 sleep method?
This viral sleep routine involves cutting out common daytime pastimes—think working and screens—at certain hour intervals before bed.
For example, since drinking caffeine in the hours leading up to bedtime can disrupt your sleep, the method suggests halting consumption 10 hours before bed.
Here’s how it works.
10 hours before bed: no caffeine
In moderation, a boost of caffeine can be a helpful way to start your day. Coffee has even been found to have additional health benefits, such as reducing the risk of stroke and heart failure.
But if you sip your favourite brew or other caffeine bevs—such as energy drinks or pre-workout supplements—too late in the day, the stimulant can work against you. Steering clear of caffeine 10 hours before bed can help you fall asleep faster and get a better night’s rest.
3 hours before bed: no food or alcohol
According to this sleep method, your bedtime snack should be limited to three hours before you hit the hay. Eating late at night goes against your body’s circadian rhythm, making it harder to fall asleep. Our insulin resistance also increases at night, meaning the calories we’re getting from late-night meals go straight to fat storage rather than being burned throughout the day.
If you can’t avoid eating before bed, opt for a healthy option like raw vegetables or Greek yogurt.
Alcohol is also known to be disruptive to sleep. While you might fall asleep fast, alcohol in the bloodstream impacts the quality of REM, can impact your circadian rhythm, and can even worsen snoring.
2 hours before bed: no work
Two hours before bed, it’s time to turn your working brain off. Working before bed can heighten anxiety and cause your brain to run on a loop.
Switch to a relaxing activity, like a bath, watching a TV show, or journaling.
1 hour before bed: no screens
See you later, blue lights! One hour before you tuck yourself into bed, put away your phone, tablet, and laptop. Blue lights from these screens can disrupt your circadian rhythm by making your body think it’s daytime.
Set the ambiance in your bedroom with soothing lamps, pull out a calming book, and get your brain ready to rest.
0: the number of times you hit snooze in the morning
While scientists can’t universally agree about whether or not hitting snooze on your alarm is bad for you, it can delay getting a jump on your day. Some studies have shown that those few extra minutes of sleep can actually make you feel drowsier.
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