The ’10-3-2-1-0’ Method: The Trick That Will Give You A Perfect Night’s Sleep

That's why sports coach Craig Ballantyne created the ’10-3-2-1-0’ formula. It’s a simple and efficient method to ensure you get an excellent night’s sleep.

The principle of the ’10-3-2-1-0’ method

-10 hours before bed: don’t have caffeine

-3 hours before bed: don’t eat or drink alcohol

-2 hours before bed: stop working

-1 hour before sleeping: switch off all your screens (TV, computer, phone)

-0: the number of times you’ll have to hit the ‘Snooze’ button on your alarm in the morning, as you will wake up well-rested.

With this in mind, anyone can sleep in the best possible conditions, going to bed early, sleeping better and waking up in excellent shape. They’re not new or revolutionary, but these five tips are derived from common sense. The only thing left to do is to implement them, and that’s where difficulties arise, especially for those who are addicted to their smartphones.