As discussed in last month’s blog (The 10-3-2-1-0 Rule Part 1 – Lakeland Regional Health Sleep Disorders Center), the 10-3-2-1-0 rule breaks down several factors that may impact your sleep so you can be more aware of them. Here are some additional notes on the 10-3-2-1-0 sleep rule:
10 hours before bed: No more caffeine
- The amount of caffeine you consume throughout the day can also impact your sleep. As a good rule of thumb, try to limit caffeine to 200 to 400 mg per day.
- 3 hours before bed: No more eating or alcohol
- Since it takes approximately three hours for food to move through your digestive system, the no more eating rule helps prevent acid reflux, which can interfere with your sleep. And alcohol can cause fragmented sleep as well as suppress REM sleep.
- 2 hours before bed: No more work or studying
- Your body needs time to unwind. Anything that stimulates you mentally (working or studying) or emotionally (exercising), should not be done right before going to bed.
- 1 hour before bed: No more screen time
- Screens provide blue light exposure, which may impact your sleep. Try deep breathing, meditation, or reading a book before bedtime.
- 0: No hitting the snooze button on your alarm clock the next morning
- Hitting the snooze just leads to a more fragmented sleep-awake-sleep cycle. If you tend to reach for the snooze button every morning, try going to bed earlier.