Home LivingWellnessSleepI tried the 10-3-2-1-0 sleep hack & I’ve never slept betterWhat is the 10-3-2-1-0 sleep method and does it work?When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleepI tried the 10-3-2-1-0 sleep hack & I’ve never slept betterWhat is the 10-3-2-1-0 sleep method and does it work?When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
What is the 10-3-2-1-0 sleep method and does it work?
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Andrea Piacquadio / Pexels)
(Image credit: Andrea Piacquadio / Pexels)
If you’ve been struggling to get a good night’s sleep, the 10-3-2-1-0 sleep rule could be the answer to your problem. Sleep hacks have taken over the internet over the past few years, and many people have found tricks like themilitary method, theopen-eye hackand4-7-8 breathingcan improve sleep quality and quantity.
I recently came across the 10-3-2-1-0 sleep rule, a hack consisting of 5 simple steps that promises to get you back into a healthy sleep routine and improvesleep hygiene. I looked into what the 10-3-2-1-0 sleep hack is and put it to the test to see if it works… spoiler: it does!
What is the 10-3-2-1-0 sleep hack?
Sounds easy, right? Well, depending on the day or week you’re having, these sleep rules can be difficult for some. For example, if your day has been extremely busy, you might be tempted to have a risky 3pm coffee to get you through or you might be on a strict deadline so working into the night might be necessary.
But in general, having a cut off time for caffeine, alcohol and electronic devices is necessary if you want to have a good night’s sleep. As discussed in ourwhat time should I stop drinking coffee?guide, caffeine disturbs your sleep schedule and circadian rhythm, which is the same as taking in too muchblue lightright before bed. If you’ve ignored the 10, 3, 2 and 1 rules, the 0 rule of not snoozing your alarm is even more difficult, but it turns out thathitting the snooze button can be bad for your health, as found in recent studies.
(Image credit: Kampus Production / Pexels)
(Image credit: Kampus Production / Pexels)
Does the 10-3-2-1-0 sleep hack work?
I’m definitely guilty of having coffee too late in the day and a risky nighttime scroll on my phone. But with the 10-3-2-1-0 sleep rules in the forefront of my mind, I decided to be stricter with my sleep routine to see if it helped me sleep better.
First up was caffeine. I typically get into bed at 10 so to stick to the 10 hour rule, I had to have my last coffee at around 12pm. This wasn’t as hard as I expected as I’ve started to ease off having a cup of coffee in the afternoon – so far so good!
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
The 3 rule was tricky as I tend to workout in the evenings, meaning my evening meal can be delayed. However, I’ve found that eating too close to bedtime affects my digestion which can cause pain or leave me feeling too full to fall asleep. After looking intohow eating late at night affects sleep, I made sure to have my last meal at 7pm which was the ideal time for my food to go down and it freed up my evening, too.
The biggest challenge was the 1 rule, as I tend to watch videos to wind down while cleaning my teeth. But cutting out this light helped me be more conscious during my routine and feel sleepier. When I fell asleep, I slept very well and found it easier to wake up so no snooze button was needed. Overall, the 10-3-2-1-0 sleep hack definitely worked for me and it’s worth trying if you’ve trying to get out of bad sleep habits.
Today’s best Mattresses deals$139View$199$159View$178.60ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Mattresses deals$139View$199$159View$178.60ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Mattresses deals
$139View$199$159View$178.60View
$139View
$139View
$139View
$139
$139
$199$159View
$199$159View
$199$159View
$199$159
$159
$178.60View
$178.60View
$178.60View
$178.60
$178.60
Show More Deals
Show More Deals
We check over 250 million products every day for the best prices
We check over 250 million products every day for the best prices
Amy Schumer’s Netflix comedy will leave your jaw on the floorOne big taboo gets busted in Kinda Pregnant
One big taboo gets busted in Kinda Pregnant
10 minutes, two dumbbells and this standing workout for more sculpted armsTone your arm the fun way with this no-repeat workout
Tone your arm the fun way with this no-repeat workout
Waking up for work is tough in the winter – but smart tech can help you avoid that snooze buttonHow smart tech makes winter mornings run smoother
How smart tech makes winter mornings run smoother
Nutritionist reveals 3 foods you should eat before bed to stay warmStruggling to stay warm during the night? Try eating some of these
Struggling to stay warm during the night? Try eating some of these
Are headbands the new sleep technology trend?
Hatch’s latest sunrise alarm clock finally has a phone-free design – and I’m obsessedHatch launches the Restore 3 wake-up light and it could drastically improve your mornings
Hatch launches the Restore 3 wake-up light and it could drastically improve your mornings
This ERA mattress topper can turn your mattress into a smart sleep tracking deviceThe ERA Smart Layer is my favourite wellness product from CES 2025
The ERA Smart Layer is my favourite wellness product from CES 2025
Withings’ smart mirror combines a smartwatch and scales into a full-length health scannerWithings debuts new conceptual smart health mirror at CES 2025
Withings debuts new conceptual smart health mirror at CES 2025
6 gadgets to get you through Dry JanuaryWith Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
With Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
This pillow flip sleep hack can help you beat Christmas insomnia – and it takes secondsIf you love the cold side of the pillow, you’ll love this quick sleep hack
If you love the cold side of the pillow, you’ll love this quick sleep hack
