Sleep experts say that the 10-3-2-1-0 rule is grounded in solid science, though research doesn’t conclusively back the exact timing of each step.
The principles behind each step are supported by evidence, says Amit Shetty, DO, a board-certified neurologist who specializes in sleep medicine at Vancouver Clinic in Vancouver, Washington. “It offers a practical framework for improving sleep hygiene.”
Here’s how each step might be good for you:
Stopping Caffeine 10 Hours Before Bed
Research has long shown a link between sleeplessness and caffeine use.
“Avoiding caffeine 10 hours before bedtime is important, as it can cause insomnia and worsen your sleep quality,” says Dr. Shetty. Caffeine blocks adenosine, a natural chemical that builds up in your brain during the day and signals it’s time to sleep at night.
“This can make you feel more alert even when your body is ready to sleep, reducing the amount of slow-wave and REM (rapid eye movement) sleep you experience at night,” Shetty says.
Caffeine has a half-life of five hours for the average adult, but research shows this varies widely between people, ranging from 2 to 10 hours. This means that about half of the caffeine you consume remains in your body after this time, and roughly 25 percent may still be present 10 to 14 hours later, Shetty says.
“For those who are caffeine-sensitive or slower metabolizers, reducing total caffeine intake and avoiding caffeine even earlier in the day may be necessary to prevent sleep disruption,” he says.
Stopping Eating and Drinking 3 Hours Before Bed
“Eating late in the evening elevates [the] hormones cortisol and ghrelin while reducing melatonin and leptin — two hormones that play key roles in sleep initiation and maintenance,” Shetty says.
And yes, research specifically points to the three-hours-before-bed benchmark as a helpful one. Data suggests that eating within three hours of bedtime may delay when you fall asleep, cause you to wake up more at night, and sleep fewer hours.
Powering Down Work and Screen Time 1 to 2 Hours Before Bed
Putting away work (including emails and homework) and screens (such as smartphones and laptops) helps your brain shift into rest mode. “Screen use and late-night work can delay melatonin production and keep your brain alert when it should be winding down,” says Lu.
Research shows that people who use laptops, smartphones, or similar devices late at night often struggle to fall asleep.
A Norwegian study, for example, found that young adults who used screens in bed were 59 percent more likely to have insomnia and sleep 24 minutes less each night.
Sleep experts recommend swapping out your work to-do’s and cell phone use for relaxing, screen-free activities, such as stretching, breathing exercises, and meditation.
Skipping the Snooze Button
It’s tempting to think that hitting the snooze button is a good thing, since it grants you a few extra minutes of shut-eye. But this habit may be adding to your sleepiness.
“Snoozing alarms creates these short periods of fragmented sleep,” Lu says. Research suggests that repeatedly using a snooze button increases fatigue and sleep inertia, which is the groggy feeling you experience the first 30 minutes after waking up.
Skipping the snooze button also helps you wake up at the same time each day. Lu says this consistency helps promote more efficient and restorative sleep for most people.
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