A Bedtime Hack That Guarantees Morning Freedom

Every morning, Tanya rolled over and hit snooze—five times—feeling groggy and racing to make her first meeting. But she’d done everything else right: early dinners, light exercise, and even meditation. The culprit was her nighttime habits.

She discovered the 10-3-2-1-0 formula almost by accident. After setting a 10-hour caffeine cutoff, she stopped jittery heartbeats at midnight. By avoiding snacks and wine three hours before bed, she slept deeper. Dismissing work two hours before lights-out let her brain unwind, and banning screens for the final 60 minutes eased her into rest.

On a chilly Tuesday, Tanya placed her alarm across the room—no snoozes, no exceptions. The next morning a cool air bop woke her, and she felt fresher than she remembered. Her coffee stayed hot because she drank it instead of dreaming about it.

Grounded in sleep science—circadian rhythms and dopamine resets—this simple ritual reclaims your best hours. It’s not a magic pill, but a structure that lets your body do its work so you can start tomorrow stronger.

Begin tonight with a ten-hour cutoff on caffeine, wrap up meals and any alcohol three hours before bed, close work two hours ahead, and switch off screens one hour before lights-out. Finally, set your alarm across the room so you rise without snooze. Follow this ritual and reclaim your morning magic. Give it a try tonight.