A quality nights sleep is the biggest performance hack.
Most athletes know this.
But, most are still sleeping like crap.
The 10-3-2-1 method is an easy to remember hack:
10 Hours Before Bed:
Stop consuming caffeine.
“Moderate caffeine ingestion 6 hours before sleep reduced total sleep time by 41 minutes. And moderate caffeine ingestion just 3 hours before sleep reduced total sleep time by 63 minutes.” (Drake et al., 2013)
3 Hours Before Bed:
No big meals.
2 Hours Before Bed:
No more work.
1 Hour Before Bed:
Reduce light exposure (main lights, tv, phone, laptop)
We hope this simple hack helps.