Pediatrician Dr. Sarah Collins is Assisting Parents in Getting Some Much-Needed Sleep – The 10-3-2-1-0 Method

I haven’t had a good night’s sleep in 14 years—no, that’s not an exaggeration. First, I had two kids who didn’t sleep through the night until they were four or five years old. Then, just as my youngest started sleeping soundly, I began experiencing perimenopause.

For me, poor sleep is one of the most frustrating aspects of perimenopause, especially in the week leading up to my period when I feel exhausted and irritable. During that week, falling asleep is a challenge, and once I do drift off, I toss and turn endlessly. I often wake up at the crack of dawn and can’t fall back asleep. Oh, and waking up drenched in sweat is just the cherry on top.

I can’t solely blame my hormones for my sleep struggles; I probably consume too much caffeine. Between work, the pandemic, and raising a family, my stress levels are often sky-high. I’ve also turned into a nighttime doomscroller.

I used to tolerate my poor sleep, but it has started to take a toll on my health. Insufficient sleep affects my productivity, makes me cranky, and negatively impacts my mental well-being. It also worsens my IBS and migraines.

Recently, I’ve been trying to improve my sleep hygiene. I’ve cut back on my pre-bedtime doomscrolling and swapped it for scrolling through Instagram—tiny house accounts are my current obsession. However, I know I need to implement more strategies to enhance my sleep.

This curiosity led me to the “10-3-2-1-0 Method,” created by Dr. Sarah Collins, a pediatrician who shared it on her Instagram account, where it gained significant attention. Clearly, I’m not the only one struggling with sleep.

The method is based on scientific principles regarding optimal sleep patterns, and the numbers make it easy to remember (unless, like me, you’re chronically sleep-deprived). Here’s a breakdown of what each number signifies:

10: Stop Consuming Caffeine Ten Hours Before Bed

Dr. Collins advises avoiding caffeine about ten hours before you plan to sleep. “Caffeinated beverages will clear the bloodstream in around ten hours,” she notes. For example, if you aim to sleep at 10 PM, your last caffeine intake should be at 12 PM (noon). This can be tough for those of us who rely on afternoon caffeine boosts, but switching to decaf might help.

3: No Food or Alcohol Three Hours Before Bed

Dr. Collins specifically recommends avoiding large meals and alcohol three hours before bedtime. This practice can reduce instances of reflux and improve sleep quality, as alcohol disrupts your natural sleep cycle.

2: Don’t Work Two Hours Before Bed

Dr. Collins suggests halting all work or studies two hours before sleep to allow your mind to unwind. Writing down tasks for the next day can facilitate a mental break. However, working parents juggling virtual schooling and other responsibilities may find this challenging.

1: Turn Off All Electronic Devices One Hour Before Bed

This advice is familiar to many but can feel impractical. Dr. Collins explains that the blue light emitted by devices disrupts sleep cycles. While I wonder if blue light filters mitigate this effect, the stimulation from engaging with screens is likely a major factor in our sleep struggles.

0: Hit the Snooze Button Zero Times in the Morning

Dr. Collins recommends we avoid hitting the snooze button, though she doesn’t elaborate on why. Personally, I know that snoozing often leaves me feeling groggier. Thankfully, many parents don’t have the luxury of snoozing, as our kids are usually up early.

I believe this method offers valuable insights, and I plan to adopt some of its principles. The most challenging for me might be the “no eating before bed” and “no screen time before bed” rules. I’ve dealt with disordered eating in the past, so I’m wary of strict food limitations, but I recognize that late-night eating can lead to reflux. As for screens, when you’re a parent, that one hour of alone time between kids’ bedtime and your own is precious, and I might opt for a blue light filter while avoiding doomscrolling instead of a complete screen ban.

Overall, Dr. Collins presents a straightforward method, and I appreciate its simplicity. We can all pick and choose what works for us. Here’s hoping that making a few adjustments leads to better sleep for all of us—we definitely deserve it.

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In summary, the 10-3-2-1-0 Method created by Dr. Sarah Collins provides a structured approach to improving sleep hygiene through simple adjustments regarding caffeine, food, work, screen time, and morning routines. Implementing these strategies may help many parents achieve the restful sleep they desperately need.