ChillSleep
Mental & Mindfulness

The 10-3-2-1 Sleep Rule

A time-based framework that prepares your body and mind for sleep throughout the day

Structure for entire day leading to bedtime

The 10-3-2-1 rule is a behavioral framework that structures your day for optimal sleep. The guidelines are: no caffeine 10 hours before bed, no food or alcohol 3 hours before bed, no work or stressful activities 2 hours before bed, and no screens 1 hour before bed. By creating clear boundaries around sleep-disrupting activities, you create a runway for natural sleepiness to emerge.

How To Do It

  1. 1

    Calculate your target bedtime and work backwards to set your boundaries.

  2. 2

    Set an alarm 10 hours before bed as your caffeine cutoff (if you sleep at 11pm, stop caffeine at 1pm).

  3. 3

    Finish dinner and avoid alcohol 3 hours before bed to allow digestion.

  4. 4

    Establish a 2-hour buffer before bed free from work emails, difficult conversations, or planning.

  5. 5

    Turn off all screens (phone, TV, computer) 1 hour before bed and engage in calming activities.

  6. 6

    Use the final hour for relaxation techniques like reading, stretching, or meditation.

The Science Behind It

Each time boundary addresses a specific sleep disruptor: caffeine has a 5-7 hour half-life, eating close to bedtime raises core temperature and disrupts circadian rhythms, cognitively stimulating activities increase cortisol, and blue light suppresses melatonin production. Research shows following these guidelines can reduce sleep onset latency by 15-30 minutes and improve sleep architecture.

Tips

  • Start with just the 1-hour screen rule if implementing all four feels overwhelming.

  • For the alcohol guideline: alcohol may help you fall asleep but fragments sleep later in the night.

  • During your screen-free hour, dim household lights to 30-50% to support melatonin production.

  • Adjust timing based on personal sensitivity — some people need a 12-hour caffeine cutoff.

Best For

Evening wind-downSleep qualityFalling asleepMorning freshness

Similar Techniques