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10-5-3-2-1 routine:

  • 10h before bed time: no stimulants
  • 5h before bed time: no food or alcohol
  • 3h before bed time: no brain work
  • 2h before bed time: no screens
  • 1h before bed time: wind down routine (journalling, preparing the next day, cleaning up kitchen etc.)
Original

10-5-3-2-1 routine:

  • 10h before bed time: no stimulants
  • 5h before bed time: no food or alcohol
  • 3h before bed time: no brain work
  • 2h before bed time: no screens
  • 1h before bed time: wind down