The 10-3-2-1-0 Sleep Rule
Gary Brecka's 10-3-2-1-0 rule sets timed cutoffs for caffeine, food, alcohol, work and screens, ending with zero snoozes to protect deep sleep. The strongest evidence backs the caffeine cutoff: controlled research shows caffeine even six hours before bed measurably cuts total sleep time, so the rest are sensible habits to adjust to your own sensitivity.
This is a clean, memorable version of standard sleep hygiene: 10 hours before bed, no caffeine; 3 hours before, no food or alcohol; 2 hours before, no work; 1 hour before, no screens; and 0 snoozes in the morning. The strongest evidence here is the caffeine cutoff: controlled research shows caffeine even six hours before bed measurably cuts total sleep time, which supports an even earlier cutoff. The rest are sensible guidelines you adjust to your own sensitivity.
Why it worksâ–¼
Last caffeine
Caffeine has a long half-life; even six hours out it measurably reduces total sleep time.
No more food or alcohol
Late meals and alcohol fragment sleep and suppress deep and REM stages.
Stop work
Winding down mentally lowers arousal so you fall asleep faster.
Screens off
Bright, blue-heavy light late suppresses the natural wind-down signal.
0 snoozes
Snoozing fragments your last sleep cycle and makes waking harder.
- Poor or light sleepers
- People who feel wired at night
- Anyone resetting a disrupted schedule
- These are guidelines, not laws; adjust the caffeine cutoff to your own sensitivity
- If you have insomnia or a diagnosed sleep disorder, hygiene alone may not be enough. Speak with a clinician
- Do not use alcohol as a sleep aid; it worsens sleep quality even when it helps you drop off
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Gary Brecka and is not created, reviewed, endorsed by, or affiliated with Gary Brecka or The Ultimate Human.