The 4-3-2-1 Framework Sleep doesn't begin when your head hits the pillow—it starts hours earlier with intentional choices that prime your body for rest. The 4-3-2-1 method creates a structured runway for better sleep by working with your body's natural rhythms rather than against them. Here's how the framework breaks down: Four hours before bed, cut off all caffeine. This includes coffee, tea, chocolate, and energy drinks. Caffeine has a half-life of 6-8 hours, meaning even that 2 PM latte...
What you'll learn
- The 4-3-2-1 Framework
- Why These Timings Matter
- The One-Hour Wind Down
- When Life Gets Messy
- Track Your Progress Simply
Originally published at Mindful Engineer
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