Improve Your Sleep Tonight with the 10-5-4-3-2-1 Method

If you want to sleep better but don’t know where to start, this episode is your answer. The 10-5-4-3-2-1 method is a science-backed sleep routine that’s been going viral — and in this episode I’m breaking down exactly what it is, why each step is rooted in real sleep science, and how to use it starting tonight. In this episode, you’ll learn: Why better sleep starts hours before your head hits the pillow — not just at bedtime How caffeine is disrupting your sleep even if you don’t feel sensitive to it The truth about alcohol and sleep — and why it’s not the wind-down tool you think it is Why dimming your lights 3 hours before bed is one of the easiest sleep improvements you can make What to do in that final hour before bed so you actually fall asleep faster ⏱ CHAPTERS: 00:00 — Introduction & what the 10-5-4-3-2-1 method is 00:51 — 10 hours: Stop caffeine (and why the half-life matters) 01:44 — 5 hours: Last alcoholic drink (and the real truth about alcohol + sleep) 03:02 — 4 hours: No big meals or intense exercise 03:38 — 3 hours: Dim the lights + blue light blockers 04:22 — 2 hours: Screens off 05:21 — 1 hour: Wind down with something quiet ━━━━━━━━━━━━━━━━━━━━ 🎁 FREE RESOURCE → 3 Skills to help you sleep better: https://melissagood.com/3-skills 📩 WORK WITH ME → Book a complimentary call: https://melissagood.com/lets-chat → Website: https://melissagood.com 🌙 CONNECT → Instagram: @melissa__good — https://www.instagram.com/melissa__good/ → Facebook (free group, Your Best Sleep): https://www.facebook.com/groups/yourbestsleep → LinkedIn: https://www.linkedin.com/in/melissa-good-b8269949/ ━━━━━━━━━━━━━━━━━━━━ About Melissa: Melissa Good is a licensed therapist (LPC-MH, LAC, NCSC) and sleep coach who helps ambitious, professional women transform exhaustion, stress, and anxiety into sleeping through the night — naturally. New episodes every Monday. #HowToSleepBetter #SleepTips #ImproveYourSleep #Insomnia #SleepHygiene #BetterSleep #HowToFallAsleep #SleepCoach #TheGoodLife #10543210Method