Use the 10-3-2-1 Sleep Rule

The Problem

You drink coffee at 3 PM, eat dinner at 9 PM, work until 10:30, then scroll in bed. Sleep is terrible.

The Hack

Set your countdown from your target bedtime. Bed at 10 PM means: last coffee by noon, last meal by 7 PM, stop working by 8 PM, screens off by 9 PM.

Why It Works

Caffeine has a 10-hour half-life in some people. Late eating triggers digestion that disrupts deep sleep. Work activates your sympathetic nervous system. Screens suppress melatonin.

Pro Tips

• Caffeine half-life varies: 5-10 hours depending on genetics
• A light snack is OK — avoid heavy, spicy, or fatty meals
• 'No work' includes stressful emails and news
• This framework alone can add 1-2 hours of quality sleep