The Ultimate Guide To Better Sleep: Setting Yourself Up For Success Throughout The Day

Updated February 2026.

Did you know how well you sleep can be shaped by the choices you make throughout the day?

From our morning (or afternoon) coffee, to our waking time and screen time, these daily habits can influence how restful we sleep and whether we wake feeling refreshed. Being in rhythm with our natural internal clock can look like minding our diet, movement, alcohol intake, and sleep consistency to name a few. Even gentle changes in our routines can ripple into more restful nights.

One simple framework, developed by fitness coach Greg Ballantyne, is called the 10-3-2-1-0 Method for better sleep hygiene.

10-3-2-1-0 Method:

• 10 hours before bed: No more caffeine.

• 3 hours before bed: No more food or alcohol.

• 2 hours before bed: No more work.

• 1 hour before bed: No more screen time (shut off all phones, TVs and computers).

• 0: The number of times you’ll need to hit snooze in the AM.

These aren’t hard and fast rules, but they can be helpful guideposts for noticing the habits that shape our evenings.

Here are 5 Factors Of Influence Throughout The Day:

Light Exposure & Your Internal Clock

Many health professionals now recommend aiming to get sunlight in your eyes within the first 30 minutes of rising. This communicates “morning” to our internal clock, or circadian rythym. This helps keep our system attuned to our sleep-wake cycle. This can prove difficult for a variety of reasons. Winter in Montana can shield the morning hours from light, let alone sunlight.

For the UV challenged, another consideration is using a UV-mimicking lamp, like the HappyLight from Verilux. These emit a bright white light that emulates sunshine and can enhance mood as well as improve sleep.

Rethinking Afternoon Caffiene

It may be hard to cut back on caffeine, let alone 10 hours before bedtime. In this framework, if you aim to go to bed at 10 pm, your cut off time would be 12 pm. This is recommended because depending on your metabolism, caffeine can linger in the body longer than we realize. [1] To help ease the transition of this habit, try switching to Green Tea or Matcha instead of that second cup of coffee. Green Tea has slightly less caffeine plus naturally occurring L-Theanine, a calming amino acid.

Screens, Blue-Light, & Evening Wind Down

The 10-3-2-1-0 method suggests a simple guideline: no screens one hour before bed. This can be a daunting request in these modern times. A good assist, is to try wearing Blue-Blocking lenses throughout the day or into evening screen-time. This simple technology can help by lowering exposure to the blue-light emitted from screens as this light frequency has been found to interrupt our melatonin production, thus affecting sleep. [2] We fancy the readers from Look Optics, a fusion of stye and functionality.

Movement That Supports Rest

Daily movement helps the body feel ready for rest. Heavy, or intense exercise is often best done in the earlier part of the day, preventing an energizing effect when trying to wind down. Walking is one of the simplest options. It gets you outside and can feel grounding at any time of day.

Hydration as a Quiet Sleep Ally

Hydration is an often overlooked piece of sleep support. Electrolytes, as part of proper hydration, play a role in regulating neurotransmitters involved in relaxation and rest. Minerals such as magnesium, potassium, and calcium help regulate neurotransmitters that are essential for sleep. Magnesium, in particular, is known to promote relaxation and reduce stress, potentially improving sleep quality. Adequate electrolyte balance can also help prevent nighttime leg cramps and restless leg syndrome, which often disrupt sleep. [3]

We like MiniDew from Moonjuice, a unique 2-in-1: electrolytes + trace minerals for hydration and supporting brain function. Also, Instant Hydration featuring sel gris from France and a formula rich in sodium, chloride, potassium, and 80+ deep-sea minerals.

Final Thoughts

As we go throughout the day, being mindful of our habits and choices can make a big difference in how we hit the hay. Start small with revisiting one habit that might be interfering with sleep. You may be surprised to discover which small adjustments lead to significant gains.

*Not medical advice, please follow-up with your preferred provider for personalized recommendations

Read our other Sleep-centric Blogs:
Better Health Starts with Sleep: What Science is Discovering
Optimize Your Sleep Environment
Upgrade Your Bedtime Routine