What is the 10 5 3 2 1 rule for sleep?

The 10-5-3-2-1 rule is a popular bedtime routine rather than a formal medical rule. It usually means stopping caffeine 10 hours before bed, avoiding food and alcohol three hours before bed, stopping work two hours before bed and turning off screens one hour before bed. The number five is sometimes described as avoiding additional caffeine or completing exercise five hours before sleep, but versions differ. The method is intended to create a gradual wind-down period and reduce common sleep disruptors. It can be a helpful memory aid, but the exact timings do not suit everyone. People vary in caffeine sensitivity, work schedules and medical needs. Adapt the routine realistically while keeping bedtime and wake-up time consistent.