Many studies show that more and more people struggle to get quality sleep. To address this issue, many turn to social media platforms like TikTok or X (formerly Twitter) in search of advice.
One trending method at the moment is the 10-3-2-1-0 technique. At first glance, these numbers might not mean much. And since it comes from social media, can it really be trusted? Let’s break down this method and see why it is actually based on solid principles.
The 10-3-2-1-0 Technique: A Routine for Better Sleep
This method is built on five key principles that promote better sleep quality:
10 – Stop caffeine 10 hours before bed
Caffeine is a well-known sleep disruptor. Found in coffee, tea, chocolate, and other foods, it remains active in the body for several hours after consumption.
To prevent it from interfering with sleep, the 10-hour rule suggests avoiding caffeine in the afternoon. It is generally recommended to limit consumption as much as possible after noon to improve sleep quality.
3 – Avoid heavy meals and alcohol 3 hours before sleeping
Alcohol might give the impression of helping with sleep, but in reality, it fragments sleep and reduces its quality. The result? You wake up feeling tired, even after a full night's sleep.
Additionally, eating right before bed can disrupt digestion and throw off your body’s natural clock. To prevent this, it’s best to avoid alcohol and heavy meals in the three hours leading up to bedtime.
2 – Establish a relaxing routine 2 hours before bed
The body and mind need time to transition into sleep mode. Trying to fall asleep immediately after a stimulating activity can be difficult, especially for those with insomnia.
That’s why it’s essential to create a smooth transition. It’s recommended to avoid stressful activities in the evening (intense exercise, work, studying, or reading the news) and instead focus on relaxation, meditation, or reading.
1 – Turn off screens 1 hour before bedtime
Blue light from screens disrupts melatonin production, the hormone responsible for sleep, which interferes with the body’s natural circadian rhythm.
Ideally, you should turn off screens at least one hour before bed to support a natural and higher-quality sleep cycle.
0 – Keep the bed for sleep (and intimacy only)
Our brains associate places with specific activities. If we use the bed for work, watching videos, or scrolling through social media, it can make it harder to fall asleep.
That’s why it’s best to reserve the bed exclusively for sleep and intimate moments. Avoid eating, reading, or using your phone in bed.
Does the 10-3-2-1-0 Technique Really Work?
Yes. Each of these principles is supported by sleep therapy experts. Of course, implementing all five rules in a single day might seem overwhelming. That’s why it’s best to take it step by step.
Why not start with a simple first step, like turning off screens 20 minutes before bedtime? A small change can already make a big difference!
