Question 101 of 433
Is there a simple routine for the evening?
The short answer
Yes. I call it 10-3-2-1.
10 hours before bed: last caffeine.
3 hours before bed: last food and last alcohol. The kitchen closes.
2 hours before bed: stop working.
1 hour before bed: screens off, lights low.
Keep the bedroom between 60 and 67 degrees. In the morning, get daylight in your eyes within the first hour. Protect a sufficient sleep opportunity without turning bedtime into another performance test.
“This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship.” From the book’s medical disclaimer. Full disclaimer
PRACTICAL ROUTINE — Adult sleep habits; the exact 10-3-2-1 package has not demonstrated clinical superiority.Evidence grade (draft mapping)JClinical judgment / author synthesisPart 7, Q101 · Part sources
From Longevity Unmasked by Afshine Ash Emrani, MD, FACC. Medical disclaimer. This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship. Nothing here is meant to diagnose, treat, cure, or prevent any disease. Medicine is personal: a test, drug, supplement, or exercise plan that helps one person can harm another. Do not start, stop, or change any medication or treatment because of something you read in these pages. Talk with a licensed clinician who knows your history first. If you think you are having a medical emergency, call 911. The author disclaims responsibility for any loss or harm arising from use of the information in this book.