Try Out This Perfect Formula To Get Better Sleep At Night! 😴

Hey everyone,

Has it ever happened you wake up in the morning feel drained and exhausted?
Surely used to happen with me a lot!

tired wake up

In the early days of my entrepreneurial journey, I would keep working into late midnight hours, constantly consuming coffee. This brought me dangerously close to burning out myself. I realized that if I didn't get my sleep right, it would harm me incredibly.

As a founder, it is your job to ensure that you take good care of yourself. That's why you need to get a good night's sleep so you can rise and hustle in the morning!

Because without that, none of your product development, market research and all that matters. make this easy

To fix this issue, I googled up bunch of sleeping tips that would help me get out of the rut. There was one particular rule that caught my eye and that has helped me over the last two years.

The 10-3-2-1-0 Formula

  • No consumption of caffeine - 10 hours before your sleep
  • No food/alcohol - 3 hours before you sleep
  • Don't do any work - 2 hours before you sleep
  • Turn your phone away - 1 hour before your sleep
  • The number of times you press snooze button in morning should be 0

That's it. Look's simple but tough to implement.
I would highly suggest you to take up this as a challenge for one week and tell me how you feel!

Do you do something different that works for you to get a good night's sleep? Let's discuss it in the comments below! 👇

Siddhita ❤️

P.S You should definitely listen to podcasts before sleeping. It does wonders! If you want to try this out, I found this useful list of 10 best podcasts to help you fall asleep! Make sure to check it out :)

  1. 4

    My personal challenge is not knowledge but habit formation.

    Has anyone found a fool-proof way to actually execute the above?

    1. 1

      Any habit can be split into 2 parts 1) starting a habit and 2) keep continuing it.

      1. Starting a habit: you need to remove all possible friction to start a habit easily. Make it as easy as possible to start. For example, to become fit many people would decide "wake up early and go for a run". Here, waking up early is an additional friction, so, if it's not working for you why not run but at the time you find it most comfortable like evening.

      2. Continuing a habit: one of 2 things will happen here, either your motivation would increase or decrease over time. To maintain a habit, motivation must increase everytime you perform a habit, otherwise why would you feel like continuing it. Think how can you keep yourself motivated? Motivation depends from person to person. Maybe reward something yourself everytime you perform a habit, or, if you're like me do it the snapchat way i.e. keep a streak of how long have you been performing it. longer the streak gets, more difficult it is to break. Happy to hear others thoughts on this :)

  2. 1

    One thing that really worked for me was fiction audiobooks. I've started with podcasts but after some, I got tired of them. then I've switched to fiction audiobooks. I started with my childhood favourite harry potter, after finishing all the 8 books, I went with Sherlock Homles, and now I am searching for another interesting book to fall asleep to.

    remember how our moms and dads put us to sleep telling stories. this is the exact same thing. it really does work wonders.

    Have a nice sleep.

    1. 1

      Haha yeahh very true! The bedtime stories were truly amazing back in childhood! I actually loved your idea, will give this go.

      Any particular apps to listen to fiction audiobooks come to your mind?

      1. 1

        I use Audible. It's one of the products that I really love.

  3. 1

    A racing mind is terrible for sleep. Doesn't matter if it's from social media, work, anxiety, or an unexpected 4am brainstorm session. If you're wired, you won't sleep. @siddhitaupare, these are great tips for cultivating calm. I'd add exercise to that list too. Tire the body and the mind will follow.

    1. 1

      Great addition indeed @dv! Throughout this pandemic, I've really realized that exercise is so much needed in our daily lives!

  4. 1

    I'll add earplugs! They helped me a lot to sleep better.

    1. 1

      Oh yeah, have you heard about those Bose Sleeping Buds? I've heard there are more products like it in the market.

      1. 1

        Haven't heard about it. I'm using standard, cheap earplugs. They do the job :)

        1. 2

          Whatever gets the job done of course haha!

  5. 1

    Sleep is a very important topic. I am currently reading "Why We Sleep" by Matthew Walker and can highly recommend the book. An interesting thought from the book is that nowadays sleeping less is seen as being a disciplined and an efficient person ("having more time awake to do things"). As such an idea becomes ever more prevalent, it actually emerges that the opposite is true: in a world where little sleep is the norm, people with high drive / discipline actually would be those that take and make the time to sleep the sufficiently.

    Interesting formula. I think I live by it fairly well, except for the 10 hours of no caffeine and no snoozes.

    1. 1

      Will give the book a read for sure @oskarif!

  6. 1

    Navly sleep headphones have been v. helpful for me - it's a headband with bluetooth padded earbuds in so you can sleep on your side whilst listening to podcasts or books. I also use player FM's timed switch off function

    1. 1

      Oh cool! I'll have a look at it too!

  7. 1

    I've found these two to be extremely good for me:

    1. Turn off your phone 1 hour before going to sleep (you can do this automatically using iPhone and prob using Android as well). No notifications and do not look at the screen.
    2. Reading a book for an hour.
    3. Don't have any annoying lights in your bedroom like a TV's power-off light or a computer or anything else like that.

    I have been struggling lately with snoozing in the morning. I snooze once and I have to get out of that habit. Have any good tips on that @siddhitaupare :)

    1. 1

      @Cous Great ideas indeed! Specially the annoying lights, it makes lot of sense actually.

      As far as the snoozing goes, I was actually talking about this exact issue with another person in the community! You can try this -

      1. Download shortcuts app on iPhone (For android you can use any automation app)
      2. Setup an automation where once you press snooze, the latest episode from a podcast of choice will start playing.
      3. The best part is that pausing the podcast is tough and requires you to open the phone all the way, which breaks your sleep!

      Plus, I have seen huge benefits of this. Your subconscious mind starts consuming that content even if you continue to sleep for couple more minutes. In my case, I have setup automation for Gary Vaynerchuck's podcast haha!

      1. 1

        Great tip! I will try this and see how it works. Thanks!

  8. 1

    I did some research on this sometime back, wanted to know if there is such a thing as optimal sleep and what would it look like.

    Human body has a circadian rhythm (internal clock). After sunset Melatonin is secreted which tells the body it is time to sleep, it stops when sun rises.

    Phones have blue light which perhaps affects melatonin (so I've read, I could be wrong) which makes the body think it is day time and you don't feel sleepy.

    Perhaps the same thing happens with caffeine.

    One way to overcome this is to turn auto night mode on all your displays, that way melatonin isn't affected.

    Another thing is REM cycle. If you wake up when you're in deep sleep, you'll feel groggy and tired, but there are brief awakenings...if you time to wake up at that time you'll feel energetic and excited to work.

    Tried this for 3-4 months, slept at 10 and woke up at 4 so I'm pretty sure this is a reasonable assumption to have.

    You can use https://sleepyti.me/ to decide what time to wake up.

    1. 1

      Yes of course! Night mode is a great way too! Thanks for sharing the link too @botvader! I will try using it out too.

      QQ for you - Initially how did you manage to get rid of the sleepy mornings at 4? I am assuming it must've been tough at the start? I want to switch to 4am mornings, tried it couple of times but found myself sleeping back till 7am (my regular wake up time).

      1. 1

        Depends if you have work to do, I wanted to learn how to do market research and stuff so I spent mornings on that.

        Also, there is so little noise at that time, mind works sharp.

        If you don't have anything exciting to work on perhaps enjoy the sleep.

        1. 1

          Haha good one!
          Won't know unless I give it a go for sure!

  9. 1

    I feel fortunate that sleep is never something that I struggled with.
    The instant my head hits the pillow - I am out.

    I will take the turn your phone away point though. Often times I end up staying up later than I should b/c I am trying to do some last minute things on my phone.

    1. 1

      Good for you @dock90! That's one big problem out of the way then.

      Have you tried using any usage-blocking apps? I've heard they seem to do the trick.

      1. 1

        I have tried them before, but to unblock them you usually just type in a password. That kind of defeats the purpose in my mind - or they at least didnt work for me.

        My approach is a bit different - I just remove the apps, or make it as hard as possible to get on them.

        Email is a good example. I can get on email through the browser, but that involves:

        1. going to the website
        2. finding the login
        3. logging into lastpass
        4. logging into email

        By this point i usually give up. Social is a good example too - specifically LinkedIn.

        1. 1

          Haha it actually makes sense. Removin the app, although harder, is effective. Whatever gets the job done I guess.

  10. 1

    Great advice. It took me a while to master my coffee consumption. When I started working, I thought it was normal to drink 20 cups a day 😳🤪

    Which part of the formula was the hardest for you to implement?

    1. 2

      20 Cups! That's pretty big number! 😯

      Also, glad you asked this question @maevaeverywhere. It was actually the 2 point of food! I had a bad habit of snacking at night, so it was probably the hardest to get over. I still won't say that I have become a 100% expert at it haha!

      1. 1

        Food, the everlasting guilty pleasure. 😁

  11. 1

    Great tips! The sequence 10-3-2-1-0 seems to be easy to remember. For me not drinking coffee 10 hours before going to bed is the toughest thing on the list 😅 Thanks for sharing :)

    1. 2

      Happy to help! I hope you are able to fix it soon @MoonShade.

      1. 1

        It's noon here and I'm about to drink the last coffee for today 😊☕️ I usually go to sleep around 10:30 pm. Thanks once again for posting these tips!

  12. 1

    Okay, let's try this.

  13. 1

    great suggestions! ;-)

  14. 1

    That's insightful, thanks a lot!

Trending on Indie Hackers
How do you decide what idea to work on? 57 comments Design & UI/UX takes me so long- am I doing everything wrong? 32 comments My new self destructing notes app is on product hunt today. Would love some support. 7 comments Looking for feedback on a note-taking tool focused on your personal interests. 7 comments An Idea to get a better overview of your Reddit posts. 2 comments Bad news for Indie Hackers... 2 comments