How to Improve Your Sleep
Evidence-based strategies for better rest
Poor sleep affects mood, focus, and emotional regulation. According to the National Sleep Foundation, consistent sleep hygiene can dramatically improve mental health.
The 10-3-2-1-0 Rule
A popular evidence-based sleep hygiene method:
- 10 hours before bed: No caffeine
- 3 hours before bed: No food
- 2 hours before bed: No work
- 1 hour before bed: No screens
- 0 — the number of times you hit snooze
Wind-Down Routine
Research shows that a consistent pre-sleep routine signals the brain that it’s time to rest.
Try this 20-minute routine:
Dim lights → Light stretching or breathing → Journal 3 things → No phone in bed
When to Seek Help
If you consistently struggle with falling or staying asleep, consider speaking with a doctor. Chronic insomnia is treatable.
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