If you ever feel like your brain won’t shut off at night… or you wake up groggy no matter how early you go to bed… this one’s for you.

There’s a simple framework called the 10-3-2-1-0 Sleep Rule that can seriously improve the quality of your sleep - without supplements or gadgets.

It’s one of those routines that sounds kind of obvious when you hear it, but putting it into practice makes a HUGE difference.

Let’s break it down -

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10 hours before bed – no more caffeine

Even if you don’t feel wired, caffeine can mess with your sleep quality for hours. Caffeine has a half-life of about 5–6 hours… which means that about 6 hours later, half of it is still in your system. But, it has a quarter-life closer to 10–12 hours. That means if you drink a coffee at 12 PM, 25% of it can still be in your system by 10 PM - especially if you're sensitive to caffeine or a slower metabolizer.

​One study found that caffeine reduced total sleep time by 45 minutes and made it harder to fall asleep - even when taken 6 hours before bed.

So yup, if you’re following the recommended bedtime of 10pm, that means no caffeine past noon.

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3 hours before bed – no food or alcohol

Late-night snacking and wine might FEEL relaxing, but they can seriously disrupt your deep sleep.

Alcohol can mess with your REM sleep (the mentally restorative kind).

And heavy meals too close to bed can leave your body focused on digestion instead of recovery.

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2 hours before bed – no more liquids

This one’s especially helpful if you’re someone who wakes up to pee in the middle of the night!

Try to front-load your hydration earlier in the day, and stop drinking large amounts after dinner. Even a cup of herbal tea or an adaptogen-latte can keep your bladder busy.

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1 hour before bed – no screens

Blue light from phones, TVs, or tablets can delay melatonin production - aka your natural sleep hormone.

Researchers have found that screen time before bed suppresses melatonin and delays sleep onset, especially in younger adults.

Try reading, stretching, or doing literally anything without screens during that last hour. And if you must use a screen or watch a show to wind down, at least wear bluelight blocking glasses (I wear these!).

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0 – the number of times you hit snooze

As tempting as that snooze button is… broken-up sleep can leave you more tired than if you just got up.

In one small study, people who snoozed felt slightly more alert - but had worse overall sleep quality.

If you’re the person who hits snooze, try moving your alarm across the room (old trick, still works).

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The takeaway?

Better sleep isn’t just about when you go to bed - it’s about what happens in the hours leading up to it. You’re basically getting ready for sleep when you wake up!

This 10-3-2-1-0 rule is such a great way to create healthy boundaries with your habits so your body and brain know it’s time to wind down.

If you try this, let me know how it goes! Even picking one or two steps can make a difference.

In health,

-Daina

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P.S. If your sleep issues are tied to gut problems, skin flare-ups, or late-night discomfort - there might be a deeper root cause. I help clients figure this out through functional testing and personalized support. Want to chat?​
​Book a free Discovery Call here​

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​tabletocrave.com​

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