The 10-3-2-1-0 Sleep Rule

There’s a new sleep solution that has taken the internet by storm. The 10-3-2-1-0 sleep rule gained popularity online after being shared in a social media post by sports medicine physician and pediatrician Dr. Jess Andrade. Let’s break it down:

10 Hours Before Bed: Say Goodbye to Caffeine

This is a tough one! Since caffeine lingers in your system longer than you realize, cutting it out early helps your body start winding down naturally. Instead of a caffeine jolt, swap that afternoon cup for herbal tea, water, or even a walk in the sunshine for a quick energy boost.

3 Hours Before Bed: No Food or Alcohol

This rule asks you to finish eating and drinking alcohol three hours before you hit your MVMI Pillow. Late-night snacks and drinks (especially alcohol) can interfere with your sleep cycle, making it harder for your body to get the deep, restorative rest it needs.

If the munchies hit, opt for a light, protein-rich snack like a handful of nuts or a small piece of cheese.

2 Hours Before Bed: No Work

Shut down emails and work-related tasks two hours before bed. Your brain needs time to transition out of "work mode" and into relaxation mode. Instead of cramming in last-minute to-dos, try light yoga, watch a favorite show, or enjoy some journaling.

1 Hour Before Bed: No Screens

The toughest rule? No screens an hour before bedtime. Yes, that includes scrolling Instagram in bed! Blue light from screens interferes with your body’s melatonin production, which signals your brain that it’s time to sleep.

Use this time to create a relaxing bedtime ritual—read a book, listen to calming music, or sip herbal tea.

0 Snoozes

When your alarm goes off, resist the urge to hit snooze. It might feel good, but it disrupts your sleep cycle and makes you groggier. 

What we have learned

The 10-3-2-1-0 sleep rule is about creating habits that support quality rest—and yes, it can be challenging at first. But with consistency, these small changes can add up to big improvements in how you feel every morning.

Dream big, work hard, sleep ambitiously,

Joe Castignani