Sleep Now

10-3-2-1-0

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The 10-3-2-1-0 rule is a guideline designed to improve sleep quality by addressing various lifestyle factors. It suggests that individuals should stop consuming caffeine 10 hours before bed, avoid eating or drinking alcohol 3 hours before sleep, cease work-related activities 2 hours prior, and turn off screens 1 hour before bedtime. The '0' represents the goal of having zero snooze button presses in the morning. By following this routine, individuals can create an environment conducive to restful sleep, leading to improved overall health and well-being.

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What is the 10 3 2 1 0 sleep rule?

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The 10-3-2-1-0 sleep rule offers a structured, science-backed approach to improving sleep quality. By addressing common sleep disruptors—caffeine, late meals, work stress, screen time, and suboptimal sleep environments—it helps individuals create a routine that supports restful sleep. While not a one-size-fits-all solution, its evidence-based components make it a valuable tool for most people. By implementing these guidelines and tailoring them to your needs, you can enhance your sleep and overall well-being.

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