Episode Details

Better sleep does not start when your head hits the pillow. It starts hours before. In this episode, we break down the simple 10-3-2-1-0 formula: when to stop caffeine, food, work, screens, and snoozing so your body and brain can actually shut down at night.

Use this as a practical evening routine reset:
 10 hours before bed: no caffeine
3 hours before bed: no heavy food or alcohol
2 hours before bed: no work
1 hour before bed: no screens
0: no snooze button in the morning

This is not about being perfect. It is about giving your future self a fighting chance before the day even begins.