Gary Brecka explains the 10-3-2-1 rule for better sleep: stop caffeine 10 hours before bed, finish eating 3 hours before, stop work 2 hours before, and no screens 1 hour before. These timing shifts eliminate the activities that wreck your sleep.
We have to make our bodies understand that the bed is where we go to rest and relax. That's where we go to rejuvenate. We don't bring our workday into the bed with us. We can bring it into the bedroom, but we want to keep it compartmentalized to a different area of the room. Sounds very simple, but the way that the brain works is we see different areas in our life as identifying with different things that we do throughout the day. So if we can enter our bedroom in a dimly lit environment, park ourselves at a desk within the room or a couch on the other side of the room, finish up whatever work or whatever screen time that we need to have before we're going to get into bed, and then move over to the bed so that our body knows and our brain knows that this is where we go to rest and sleep. So 10 hours before, no caffeine. Three hours before, no food or alcohol. Two hours before, no more work. And one hour before bedtime, no more screen time. Shut off the phones, the TVs, and the computer.
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