Get a good night’s sleep with this easy 5 step method


If you spend your nights tossing and turning – but you can’t figure out why – this five-step formula might finally help you get a good night’s sleep.

All you have to remember is 10-3-2-1-0.

According to fitness coach Craig Ballantyne, editor of the “Early To Rise” blog, this technique will help you wake up refreshed – so you can get more done, improve your health and spend more time with your family.

Read more: This country just banned weekend work emails

What does 10-3-2-1-0 stand for?

10 hours before bed — No more caffeine

This is bad news if you enjoy an afternoon latte, tea or soda.

Ballantyne says caffeine stops us from sleeping well, even if you consume it hours before bed. When you fall asleep, you’ll likely to wake up during the night.

3 hours before bed – No more food or alcohol

“Alcohol actually interferes with your sleep cycles, so it stops you from getting into deep sleep,” Ballantyne explains. “Because of that, you actually wake up more tired than when you went to bed.”

2 hours before bed – No more work

That means no more taking phone calls, checking emails, reading reports — or thinking about the next day. 

1 hour before bed – No more screen time

Time to turn off all of your devices, including the television, computer and even your smartphone!

“The light emitted from those screens actually keeps us awake. It makes us alert and stops us from having a good sleep,” according to Ballantyne.


0 – The number of times you will hit the snooze button

Who knew the snooze button was such a problem? Ballantyne claims that extra 5 to 10 minutes of sleep can actually make you more tired and drowsy all day long. 

Read more: 7 ways to help your child (and maybe even you!) get a better night of sleep

By using this five-step technique, Ballantyne says hundreds of thousands of people are waking up feeling great – just by changing the structure of their day. 

Read more about the 10-3-2-1-0 method from ‘Early To Rise.’

  • Show Comments Hide Comments