The Productivity Show The Sleep Rule That Changed My Mornings & Energy Levels
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Jul 23, 2025 Discover how sleep is more than just hitting the pillow. A simple 10-3-2-1-0 formula can transform your evenings. Avoid caffeine, heavy meals, and screens to improve relaxation and energy. Embrace this sleep strategy for better mornings and heightened productivity. Tune in for practical insights that can lead you to a more energized life!
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The 10-3-2-1 Sleep Rule
- Follow the 10-3-2-1 rule to improve sleep quality and morning energy.
- Avoid caffeine 10 hours before bed, big meals 3 hours before, work 2 hours before, and screens 1 hour before bed.
No Screens One Hour Before Bed
- Avoid all screens (phones, laptops, TV) for at least one hour before bed to prevent blue light exposure.
- Replace screen time with reading, journaling, stretching, or relaxing activities.
Sleep Depends on Pre-Bed Routine
- Quality of sleep depends largely on the pre-bedtime routines, not just bedtime itself.
- Better sleep boosts energy, focus, and performance throughout the day.