top of page

What is the 10 3 2 1 0 sleep rule?

Updated: Jul 14, 2023

Table of Contents:


Hey guys! So, we all know that parenting can be a beast sometimes, especially when you have to juggle work, and family, and battle the all-too-familiar dad bod. But today I want to talk about something that affects almost every aspect of our lives and can make or break you... sleep. Or should I say, lack thereof?

Lack of sleep can make even the simplest tasks hard AF and trying to stay calm and cool in the face of stressful moments, not happening. That's why we must take active steps toward self-care, and a good night's sleep is where it all begins. Today, I want to introduce you to a simple yet powerful approach known as the 10 3 2 1 0 sleep rule.

The Power of Self-Care

Before we delve into the specifics of the 10 3 2 1 0 sleep rule, let's just acknowledge the importance of self-care. As dads, we often put our needs on the back burner, but taking care of ourselves is essential for our overall well-being so that we can take better care of our families. When we prioritize self-care, it not only improves our physical health but also boosts our mental and emotional well-being which is a super dad power all by itself.

By optimizing our sleep, we can increase our energy levels, enhance our mood, and be more present for our little ones. Because while we may not be able to get as much sleep as we want, we can at least get great quality sleep. So don't feel guilty about taking active care of yourselves! For more reading on sleep, read THIS article.

Understanding the 10 3 2 1 0 Sleep Rule

Ok, so what the heck is the 10 3 2 1 0 sleep rule? It's a straightforward framework that can help us establish healthier sleep habits. Each number represents a guideline to follow before bedtime, making it easier for us to wind down and prepare for a restful night's sleep. Here's how it looks:

10 hours before bed: No more caffeine or stimulants. It's time to bid farewell to that late afternoon cup of coffee or energy drink. These beverages can linger in our system and disrupt our sleep patterns. Opt for water, decaf, or herbal teas instead.

3 hours before bed: No more heavy meals. Eating large meals close to bedtime can lead to indigestion and discomfort, making it harder to fall asleep. Instead, go for a lighter dinner and allow your body ample time to digest before hitting the sack.

2 hours before bed: No more work or screens. We've all been guilty of scrolling through our phones or working on our laptops late into the night. However, the blue light emitted by screens can interfere with our sleep by suppressing melatonin production. Disconnect from screens, engage in relaxing activities, and spend quality time with your loved ones.

1 hour before bed: No more stressful or stimulating activities. Engaging in high-intensity workouts or heated discussions before bed can leave our minds racing, making it difficult to unwind. Instead, opt for calming activities such as reading a book, taking a hot shower, or practicing gentle stretching.

0 minutes: Lights out! It's time to create a sleep-friendly environment. Dim the lights, make sure the room is cool and quiet, and create a bedtime routine that signals your body it's time to rest.

What the 10 3 2 1 0 Sleep Rule Looks Like

Let's see how the 10 3 2 1 0 sleep rule can be applied to an average dad's day and evening rituals:

7:00 AM: Wake up and start your day.

9:00 AM: Enjoy your morning cup of coffee, but make sure it's your last caffeinated beverage.

6:00 PM: Have a nutritious and lighter dinner, focusing on lean proteins and veggies.

8:00 PM: Disconnect from work and screens. Instead, spend quality time with your family, engage in a hobby, or simply relax.

9:00 PM: Engage in calming activities like reading, taking a hot shower, reading, or journaling.

10:00 PM: Lights out! Create a peaceful sleep environment and aim for a restful night's sleep (for as long as you can).


Prioritizing our sleep is a game-changer when it comes to overall health and well-being, so I hope you guys try this out for a week and see how it goes. The 10 3 2 1 0 sleep rule offers a simple yet effective framework to improve our sleep habits, but it's making them a habit that will have the most significant impact. By making small adjustments to our daily routines, we can optimize our sleep quality and recharge our bodies and minds. Remember, investing in self-care benefits not only us but also our loved ones.

If you're ready to take the first step towards a healthier, more energized life, head over to There, you'll find free resources, tips, and guidance to help you improve your health and vitality. It's time to become the best version of yourself, for your family, and for you. Sleep well, dads!

If you want to learn more, here are three blogs that provide valuable insights and tips on getting better sleep:

  1. The Sleep Foundation is a trusted source for evidence-based information on sleep health. Their blog covers a wide range of topics related to sleep, including tips for improving sleep quality, creating a sleep-friendly bedroom environment and managing sleep disorders. Visit their blog at:

  2. Healthline offers a comprehensive blog section that covers various aspects of health and well-being, including sleep. Their sleep-related articles provide practical advice, sleep hygiene tips, and strategies to overcome common sleep challenges. Explore their sleep blog here: Healthline Sleep

  3. is an educational website run by the National Sleep Foundation. Their blog offers expert insights, research-based articles, and tips for better sleep. From understanding sleep cycles to managing insomnia, their content covers many topics to help you achieve restful nights. Find their blog at:

9 views0 comments


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page