How the 10–3–2–1–0 Sleep Trick Changed My Life

Do you ever wake up feeling like garbage? Like you’ve barely slept at all?

That was me for YEARS. I’d hit snooze a million times, drag myself out of bed, and feel like a zombie until noon.

I always thought I was just “not a morning person.” Then, I discovered this simple sleep rule, which changed everything for me.

The 10–3–2–1–0 Rule

I heard about this from a doctor on Instagram, and it’s super simple:

1. 10 hours before bed: No more coffee or energy drinks

2. 3 hours before bed: Stop eating and drinking alcohol

3. 2 hours before bed: Stop working

4. 1 hour before bed: No more phones or screens

5. 0 times: Don’t hit snooze in the morning

That’s it! Let me tell you how I make each part work - check out the video.

After just a few days, I started waking up feeling GOOD. By the end of the week, I wasn’t even setting an alarm on weekends because my body was naturally waking up.