We all know that sleep is important, but actually getting a good night's sleep can sometimes feel way harder than it’s supposed to be. Whether it's stress, late-night scrolling, or just a busy mind, many of us struggle to unwind and truly rest. That’s why we’re trying a simple hack  to help improve sleep fast: the 10, 3, 2, 1, 0 rule.

But first, why does getting good sleep even matter?

Why Is Sleep Important?

Sleep isn't just about feeling well-rested, though that’s definitely a perk. Quality sleep plays a vital role in nearly every system of our body. It helps your brain process information, your muscles recover from workouts, and your immune system stay strong. When you're consistently getting deep sleep, you end up being sharper, calmer, and more resilient to stress during the day. Sounds like a win-win-win situation to me…

What Are the Negative Effects of Poor Sleep?

On the flip side, the negative effects of poor sleep are less fun. Poor sleep has been linked to everything from mood swings and reduced focus, to weakened immunity and increased risk of chronic conditions like heart disease and diabetes. Even one rough night can throw off your energy levels, mess with your appetite, and make your workouts feel much, much harder.

Basically, sleep is vital for your health, and when you don’t get enough, everything else suffers.

Exploring the “10, 3, 2, 1, 0 Rule”

The 10, 3, 2, 1, 0 rule is a bedtime routine formula created by Dr. Jess Andrade, and it’s easy to understand. The rule goes as follows:

• 10 hours before bed, cut out caffeine
• 3 hours before bed, no more food or alcohol
• 2 hours before bed, stop working (personal or professional)
• 1 hour before bed, no more screens (phone or tv)
• 0 represents the number of times you hit snooze in the morning (ideally…)

It’s designed to help you wind down gradually, removing common sleep disruptors at strategic times so your body and brain are fully prepared for rest. And if any of this sounds hard for you, then maybe we’ve pinpointed the cause of your bad sleep already!

Testing the 10, 3, 2, 1, 0 Rule

Because I haven’t been sleeping well recently, I decided to put the 10, 3, 2, 1, 0  rule to the test myself, and I was surprised to find that it actually worked better than I expected.

To be honest, I was skeptical at first, but I figured I had nothing to lose by trying something different. Especially since my screen time in recent weeks probably exceeded the socially acceptable limit for functioning humans. Truth be told, that is information that will stay between me and a higher power.

Day 1 was rough. I found myself unable to keep my phone away at night, and needed to try again the next day. Sad? Maybe. But it takes a strong person to admit that they might have a debilitating technology addiction. So, at least I have that going for me.

The next day went better. With my phone and work away, I was surprised to find myself feeling drowsy around 10 p.m. (a full hour earlier than usual), and I actually fell asleep without tossing and turning.

The following day, I had realized that the lack of screens, snacks, or other preoccupations allowed me to start reading more at night, which was a nice change of pace to my normal 2-hour doomscrolling session. 

The next morning I woke up a good hour before my alarm clock went off, and probably felt more comfortable throughout the day than I had been in weeks. It felt strange, in the best way possible, to not be groggy. My mind was clearer, and my mood was noticeably better.

It wasn’t perfect right away, but I was sleeping better. And more importantly, I had created an evening rhythm that felt sustainable. The structure of the 10, 3, 2, 1, 0 rule gave me boundaries I didn’t even realize I needed.

Other Ways to Improve Your Sleep

Building better sleep habits often goes beyond simply setting a bedtime. To truly support your body and mind for restful, restorative sleep, consider adding a few science-backed tools to your routine. Here are some of our favorite Stridekick sleep essentials:

• MUD/WTR: Rest Starter Kit
  Think of this as part of your daily wind-down ritual. The Rest Starter Kit includes a curated collection of sleep-supportive products designed to help you relax, de-stress, and transition smoothly into bedtime. With calming blends and gentle support, it's perfect for anyone looking to create a more intentional, soothing nighttime routine.
• More Labs: Dream Well 6-Pack
  These plant-powered shots are crafted to help you fall asleep faster and wake up feeling more refreshed. Formulated with ingredients like melatonin, L-theanine, and calming botanicals, Dream Well is ideal for those occasional restless nights when your brain just won’t shut off.
• Natalist: Magnesium Plus
  Magnesium is a powerhouse mineral known for supporting muscle relaxation and nervous system balance. Magnesium Plus goes a step further with an optimized blend that encourages deeper, more restful sleep. This is especially helpful if stress or tension is keeping you up at night.
• ZzzTape
  A simple yet effective way to improve your breathing during sleep, ZzzTape is designed to gently promote nose breathing by securing the lips during the night. This can reduce mouth breathing, snoring, and nighttime wake-ups, making it a game-changer for sleep quality.

Final Thoughts

Sleep doesn't have to be another mystery to solve. While the 10, 3, 2, 1, 0 rule might not be a one-size-fits-all solution, it’s a solid framework for building better sleep habits, especially if your current bedtime routine is more chaotic than calming.

If you’re struggling to fall asleep or wake up feeling refreshed, give it a try. You might be surprised by what just one week of intentional wind-down can do for your body, your brain, and your overall wellness.

Sweet dreams, Stridekickers. 😴