photo of sleeping man

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.