Sleep - Medical and Physical Health

About power naps and hours of sleep needs

Hours of Sleep Needs

• Suggest 7-9 hours for adults and make up any accumulated sleep debt

10-3-2-1-0 Rule for Sleep Preparation

Source: The Viral 10-3-2-1-0 Rule Can Help You Create Better Sleep Habits

• 10 hours before bed: No more caffeine

• 3 hours before bed: No more eating or alcohol

• 2 hours before bed: No more work or studying

• 1 hour before bed: No more screen time

• 0: Next morning, do not use snooze

• Example: sleep at 12 midnight

  • no caffeine after 14
  • no eating/drinking after 21
    • No alcohol
    • 3 hours allows digestion
  • no work after 22
    • Avoid exercising close to bed time
    • Ideas: reading books, light stretching, meditation, journaling, create to do list, passive screen time
  • no screen time after 23
    • Instead try meditation, reading real books