The 10-3-2-1-0 Formula: Your Nighttime Countdown to Better Sleep

Better sleep does not start when your head hits the pillow. It starts hours before. In this episode, we break down the simple 10-3-2-1-0 formula: when to stop caffeine, food, work, screens, and snoozing so your body and brain can actually shut down at night.Use this as a practical evening routine reset: 10 hours before bed: no caffeine 3 hours before bed: no heavy food or alcohol 2 hours before bed: no work 1 hour before bed: no screens 0: no snooze button in the morningThis is not about being perfect. It is about giving your future self a fighting chance before the day even begins.