10-3-2-1-0 for Better Sleep

Twelve years ago, I was really struggling with sleep. I would lie awake for hours, ruminating over my day and worrying about tomorrow. When I did finally fall asleep, it just wasn’t enough sleep, and I couldn’t get out of bed the next morning. I was drinking two 2-liter bottles of Diet Coke a day to keep going. I was a mess.

I knew I needed to do something, so I sought out a strategy for improving my sleep. I wish I could give credit to whomever created 10-3-2-1-0 for better sleep, but I honestly don’t remember where I found it.

You have to start by knowing how much sleep you need. For me that took a few weeks of sleeping in on Saturdays to figure it out. I now know that I need seven solid hours of sleep to be my best. You use that and your ideal wake up time, which for me is 6:00 AM, to break the strategy down in to goals:

  • 10 hours before bed: no more caffeine
  • 3 hours before bed: no more food, drink, or alcohol
  • 2 hours before bed: no more work
  • 1 hour before bed: no more screen time (that includes your phone!)
  • All that adds up to 0 snoozes in the morning!

We’re using this strategy in the current self-care challenge in my 30 Day Health Challenge for Women group on Facebook. I would love to see you there!

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