The 10-3-2-1-0 sleep rule is a set of guidelines to help you prepare for a good night's sleep: 10 hours before bed: Avoid caffeine. Caffeine levels peak an hour after drinking coffee and remain elevated for five hours. 3 hours before bed: Avoid food and alcohol. Eating before bed can affect your concentration and cause digestive issues. Alcohol can also make it harder to sleep. 2 hours before bed: Stop working. Working before bed can overstimulate your brain and make it harder to fall asleep. 1 hour before bed: Avoid screens. Screens can be distracting and keep you alert. 0: Avoid hitting the snooze button in the morning.