10-3-2-1 and Why Should We Sleep?

I love sleeping!

For a good couple of years, I haven't used an alarm clock to wake up. After reading "Why We Sleep" by Matthew Walker, PhD, I made some changes that have transformed my life. I removed caffeine, alcohol, work, screens, windows, and phones from my bedroom, well...windows are still in place, but open.

For the past few months, I've been following the 10-3-2-1 sleep hygiene rule.

10: I stop drinking coffee 10 hours before bedtime, ensuring my last sip of coffee is before 9 AM. I've been doing this for more than 3 years now. 3: I refrain from eating within 3 hours of going to sleep, and my last meal is no later than 7 PM. 2: I avoid work-related activities 2 hours before going to sleep. 1: I have at least 1 hour of screen-free time before bed, keeping my phone out of the bedroom.

I sleep with the window open, as it helps regulate my body temperature during the night. Additionally, I haven't been drinking alcohol for the past 2 years.

Routine, routine, routine, and process. This is what it takes for your mind to rest. I now sleep for 7+ hours per night and wake up at approximately the same time every morning. My energy, motivation and productivity have increased, and I feel better than ever before.

So if you take care of your sleep, sleep will take good care of you!