The 10-3-2-1 method is all about avoiding activities that could mess with your sleep. The numbers in 10-3-2-1 refer to the number of hours before bedtime that you should stop doing something, with each of the numbers referring to a different activity

10 hours before bed: stop drinking caffeine

You don’t need to be a sleep expert to know that too much caffeine is a recipe for a bad night’s sleep, and that the stimulating effects can last long after your last cup.

Ten hours before bedtime might seem extreme, but if you’re sensitive to caffeine, having your last oat flat white 10 hours before you want to sleep will give your body plenty of time to process the caffeine so it doesn’t disrupt you from nodding off. Caffeine can also lead to reduced deep sleep, so avoiding it for 10 hours before bed can also increase sleep quality.

3 hours before bed: no more heavy meals

If you’re someone who prefers to eat later in the day, then now might be the time to change that. Having a heavy meal close to dinner time can be disruptive to your sleep.

“Eating late can throw off your circadian rhythm,” says Hector Hughes, a wellness expert and founder of Unplugged. This occurs because your gut also follows a circadian rhythm, and eating late in the day forces your gut to be active outside of its activity windows.

“Food can also cause indigestion, reflux and bloating for some people, which makes it harder to fall and stay asleep,” Hughes adds. “Drinking alcohol with dinner can also impact sleep quality by reducing the amount of REM sleep and causing more frequent awakenings.”

Is your sleep inconsistent and all over the place? Try the 10-3-2-1 method for an easy reset