Peter Sorgenfrei breaks down the 10-3-2-1-0 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, and no hitting snooze. He also covers consistent sleep and wake times, sharing his own routine of 9:30 PM to 5:30 AM.
A lot of us have trouble sleeping, and I thought I'd remind you of the 10-3-2-1-0 rule, which basically goes like this: 10 hours before bed, no more caffeine. 3 hours before bed, no more eating or no more alcohol. 2 hours before bed, no more work. 1 hour before bed, no more screens. And 0 is for 0 times to hit the snooze button in the morning. Basically, When your alarm goes off, get up and get started on your day. And then the last tip I wanted to share is consistent bedtime and awake time. Nick Littlehales wrote a book called Sleep, and he basically has done a bunch of research over the years with a bunch of professional sports teams. And the most important indication that you're going to get a good night's sleep is you can keep a consistent sleep time and awake time. So for me, I go to bed at 9:30 every single day and I get up at 5:30 every single day.
