The 10-3-2-1 sleep rule advocates simple habits to enhance sleep quality, suggesting individuals avoid caffeine for ten hours, alcohol and large meals three hours before bed, and wrap up work two hours prior. Additionally, it recommends putting away electronic devices one hour before sleep. Developed by Dr. Jess Andrade, the rule is rooted in evidence-based sleep strategies that align with individual sleep needs, providing a realistic framework to improve nightly rest despite varied personal sensitivities to sleep-influencing factors.
For 10 hours before bed, avoid caffeine. Three hours before bed, stop drinking alcohol and steer clear of big meals. Two hours before bed, wrap up any work or homework. One hour before bed, put away your electronic devices and avoid screens.
This method aligns with several evidence-based sleep strategies, particularly regarding the timing of caffeine, food, alcohol, and screen exposure. While it provides a helpful framework, sleep needs and sensitivities vary by individual.
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