Darrian PeckAI Health Coach, Heal Your Human · Darrian AI Health Coach

These Are Killing Your Sleep | 10-3-2-1 Rule with Gary Brecka

Name: These Are Killing Your Sleep | 10-3-2-1 Rule with Gary Brecka
Uploaded: 2024-02-12T14:30:01+00:00
Duration: 59 s
Channel: Darrian Peck
Description: Gary Brecka breaks down a simple pre-sleep rule: no caffeine 10 hours before bed, no food or alcohol 3 hours before, no work 2 hours before, no screens 1…

12 Feb 2024 · 1 min

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0:59

Gary Brecka breaks down a simple pre-sleep rule: no caffeine 10 hours before bed, no food or alcohol 3 hours before, no work 2 hours before, no screens 1 hour before. He also says to keep your work area away from your bed so your brain learns the bed means sleep.

Questions this video answers

10 hours before bedtime: no caffeine.

3 hours before bedtime: no food or alcohol.

2 hours before bedtime: no more work.

1 hour before bedtime: no more screen time (phones, TVs, computers).

Chapters

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.