Pediatrician Dr. Ava Thompson's Guide to Helping Parents Sleep Better: The 10-3-2-1-0 Method

For the past 14 years, I’ve experienced the struggle of sleepless nights. It began with two children who didn’t sleep through the night until they were four or five, and just when my youngest finally settled into a routine, I found myself navigating the turbulence of perimenopause.

For me, poor sleep is a significant symptom of this transition, particularly during the week leading up to my period. This week is when I feel the most exhausted and irritable. Falling asleep becomes a challenge, and once I do, I toss and turn endlessly. Mornings often greet me with the unwelcome surprise of waking up drenched in sweat.

While I could attribute my sleeplessness to hormonal changes, I also recognize that my caffeine intake is probably too high. With work, the pandemic, and family life, stress levels often soar. Plus, I’ve fallen into the habit of late-night doomscrolling, which doesn’t help my sleep quality.

I’ve come to realize that inadequate sleep affects my overall health. When I’m not well-rested, I struggle with tasks, feel irritable, and my mental well-being suffers. It can also worsen my IBS and migraines. Recently, I’ve been attempting to improve my sleep hygiene, such as limiting my pre-bedtime doomscrolling, replacing it with scrolling through Instagram—tiny house accounts are my latest obsession!

This led me to discover a sleep strategy proposed by Dr. Ava Thompson, a pediatrician who shared her “10-3-2-1-0 Method” on Instagram, gaining significant traction among parents facing similar sleep issues.

The method is based on solid, research-backed principles about optimizing sleep, and the numbers make it easy to remember (if you’re not perpetually sleep-deprived, that is). Here’s a breakdown:

10: Cut Off Caffeine 10 Hours Before Sleeping

Dr. Thompson recommends avoiding caffeine about 10 hours before bedtime. “Caffeine takes around ten hours to leave your system and affects your ability to sleep,” she mentions. If you aim for a 10 PM bedtime, your last caffeine should be consumed by noon.

3: No Food or Alcohol 3 Hours Before Sleeping

She advises skipping large meals and alcohol three hours before bed. This helps reduce the risk of reflux and ensures that alcohol doesn’t disrupt your natural sleep cycle.

2: Stop Working 2 Hours Before Sleeping

Dr. Thompson suggests ceasing any work or homework two hours prior to sleep. Instead, she recommends jotting down tasks for the next day to help quiet your mind. However, I understand that busy parents may find it hard to adhere to this.

1: Turn Off Screens 1 Hour Before Sleeping

This advice has been echoed many times, though it can feel nearly impossible. Dr. Thompson states that the blue light from screens can interfere with sleep cycles. While technology can be engaging and stimulating, it might be best to disconnect to improve sleep quality.

0: Avoid Hitting the Snooze Button

Dr. Thompson mentions that we should resist the urge to hit snooze in the morning. While she doesn’t elaborate, I know from personal experience that snoozing can leave you feeling groggier throughout the day. Thankfully, most parents probably don’t have much opportunity to snooze, given the early wake-up calls from their kids.

I find this method insightful and plan to incorporate elements of it into my routine. The most challenging aspects for me are likely the rules regarding food and electronics before bed. Given my history with disordered eating, strict food rules can be tricky, but I recognize that avoiding large meals can help manage reflux. As for screens, when you finally get a moment of peace after the kids are asleep, it’s tough to resist that one last scroll. I may choose to use a blue light filter and limit doomscrolling instead of a full ban on screens.

Ultimately, Dr. Thompson’s method provides practical advice, and I appreciate how straightforward it is. We can take what resonates and leave what doesn’t. Let’s hope that making a few adjustments can lead to better sleep for everyone. We certainly deserve it.

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Summary:

Dr. Ava Thompson’s 10-3-2-1-0 Method offers a structured approach for parents seeking better sleep. By eliminating caffeine, food, and screens before bed, and allowing for a peaceful transition to sleep, parents can significantly improve their rest. Implementing these strategies can lead to a healthier lifestyle and more balanced parenting experience.