Sleep Like Your Life Depends On It (Because, Well, It Kind Of Does)
Sleep: the most underrated business strategy that you aren't using
(Image by FluxLora designed in Canva)
Ever notice how when you don't sleep well, your brain performs like it's running on outdated software that just won’t download?
That's not a coincidence.
With the “spring forward” time change taking effect a week ago your sleep routine has inevitably changed. Not only is it an adjustment, Daylight Savings Time (DST) has documented health risks.
If you haven't heard, “sleepmaxxing” has become a viral health and productivity trend that high performers are using to up their game by improving their sleep. #sleepmaxxing is all over social media and includes trends from “sleepy girl mocktails” to specialized tape to seal the mouth while sleeping (not recommended for obvious reasons). Finally! A viral trend that helps the modern mind thrive!
Being a huge sleep positivity advocate, I love the hype because many of the sleep hacks are sound advice for improving sleep, which is a game changer for brain health. One of my favorite hacks combines five science-backed components in an easy-to-remember format; the 10-3-2-1-0 method.
Who doesn’t love a five-for-one deal?
Why should you care? Because that magnificent three-pound universe between your ears is making executive decisions about your business while running on fumes. Let's fix that, shall we? So, what happens when we adjust our clocks by an hour?
Health Impacts of Springing Forward
The transition to Daylight Saving Time (DST) in spring, when clocks are set forward by one hour, has significant effects on health due to the disruption of sleep and circadian rhythms. Below is an overview of the statistics and health impacts associated with this change, along with strategies to ease the adjustment.
Sleep Deprivation and Circadian Disruption
The average person loses 40 minutes of sleep on the Monday following the DST change, leading to grogginess, reduced focus, and fatigue throughout the week.
Circadian misalignment occurs as the body's internal clock struggles to synchronize with the new schedule. This can delay melatonin production and reduce serotonin levels, worsening mood and sleep quality. (Harvard Health)
Increased Risk of Accidents
Fatal car accidents increase by about 6% during the week after DST begins due to impaired alertness and slower reaction times (Shore Medical Center)
Workplace injuries also rise, with studies showing a higher rate of accidents and more severe injuries immediately after the time change (National Institute of Health).
Cardiovascular Risks
Some studies report an increase in heart attack and stroke rates during the first few days after DST begins, likely due to sleep loss and stress on the cardiovascular system 87. However, other research suggests these effects may be minimal 5, so the jury is not unanimous on this verdict.
Mental Health Effects
The spring-forward transition has been linked to higher levels of depression, anxiety, and seasonal affective disorder (SAD), as it disrupts light exposure patterns critical for mood regulation 911.
Strategies for Adjusting to DST
To minimize the negative effects of DST, experts recommend the following:
Gradual Schedule Adjustment
Shift your bedtime and wake-up time by 15-30 minutes earlier each night in the week leading up to DST 43. If you haven’t done this, it isn’t too late to start.
Morning Light Exposure
Spend time outside or near a window in the morning to help reset your circadian rhythm. Morning sunlight boosts serotonin production and helps align your body clock with the new schedule 10.
Limit Evening Light Exposure
Avoid bright lights and screens in the evening to prevent delays in melatonin production. Use dim lighting or blue-light-blocking glasses if necessary 104.
Prioritize Sleep Hygiene
Maintain a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleeping environment is dark, quiet, and cool 34. Consistency in sleep is a top recommendation of experts
Avoid Stimulants and Food too close to bedtime
Limit caffeine and alcohol intake in the hours leading up to bedtime to avoid further disrupting your sleep cycle 3.
The 10-3-2-1-0 Method: A Countdown to Dreamland
The 10-3-2-1-0 wraps 5 recommendations up into one simple strategy. Think of this as your pre-sleep launch sequence. No rocket science degree required!
10 Hours Before Bed: Caffeine Cutoff
That afternoon espresso is sabotaging your success. Research shows caffeine has a half-life of 3-7 hours, meaning it's still partying in your bloodstream when you're trying to power down [1].
🧠Brain Boss Tip: If bedtime is 10 PM, your last caffeine hit should be before noon. Your future self will thank you when you're not staring at the ceiling counting sheep (or unpaid invoices).
3 Hours Before Bed: Last Call for Food and Alcohol
That nightcap might feel relaxing, but alcohol is the ultimate sleep con artist. It sedates you initially then fragments your sleep and suppresses REM—the stage where your brain processes the day's brilliant ideas [3].
🧠Brain Boss Tip: "But I can't sleep on an empty stomach!" I hear you. Try a small protein-rich snack earlier in the evening. Your digestive system shouldn't be pulling an all-nighter when the rest of you needs sleep.
2 Hours Before Bed: Work Shutdown Complete
"Just one more email" has destroyed more good sleep than all the coffee in Seattle. Engaging in work close to bedtime increases cognitive arousal—essentially telling your brain, "Keep the lights on, we're pulling an all-nighter!" [2] Wind down time is a wise sleep hygiene proverb.
🧠Brain Boss Tip: Create a work shutdown ritual. I literally say out loud: "Shutdown complete. The business will survive until morning." It's cheesy but effective!
1 Hour Before Bed: Screen-Free Zone
Your phone's blue light is basically screaming "WAKE UP!" at your poor, confused melatonin production. Studies show blue light exposure reduces REM sleep and makes it harder to fall asleep and wake refreshed [2]. Dim the lights while you are at it to decrease light exposure and send the candlelight message to your circadian rhythm to prepare for a dance with your pillow.
🧠Brain Boss Tip: If you absolutely must look at your phone (as an entrepreneur, I get it), use night mode or blue-light-blocking glasses. Better yet, read an actual paper book like it's 1999. E-books (even with low light) mislead a mind with light rays beaming directly into your baby blues after the sun has set.
0: Snooze Button Strikes
Each time you hit snooze, you're fragmenting what could be productive sleep and triggering your fight-or-flight response [2]. Basically, you're starting your day in a stress spiral. Not exactly peak-performance material.
🧠Brain Boss Tip: Place your alarm across the room, forcing your reluctant body to get vertical. The walk alone will start waking up your brain.
The Science Behind the System
This isn't just another productivity hack or #sleepmaxxer hack.
The 10-3-2-1-0 method aligns with your body's circadian rhythm—your internal clock that's been perfecting sleep regulation since before smartphones ruined everything [7].
Dr. Anita Shelgikar, professor of Neurology at the University of Michigan Medical School, calls it a "catchy frame of reference" for prioritizing sleep [3]. Translation: it's science you can actually remember and use.
Implementation for the Impatient Entrepreneur
Look, I know you wanted results yesterday. Start by establishing a consistent bedtime—yes, even on weekends (your brain doesn't know it's Saturday) [4]. Then work backward, applying each rule. The beauty of this system is its simplicity. No fancy sleep trackers or meditation apps are required (though they don't hurt). Just five numbers that could revolutionize your cognitive performance.
The Bottom Line (for Your Bottom Line)
Poor sleep costs the U.S. economy $411 billion annually in lost productivity. How much is it costing your business?
The 10-3-2-1-0 method isn't just about preventing those embarrassing moments when you forget a client's name. It's about optimizing your brain's ability to innovate, problem-solve, and lead effectively.
Sweet dreams and even sweeter profit margins!
Research Citations
Shore Medical Center (2025). Daylight Savings Time: How Losing an Hour Impacts Health & Safety.
Harvard Health (2023). The Dark Side of Daylight Saving Time.
Kaiser Permanente (2025). Spring Into a Better Night's Sleep.
Harvard Medical School (2022). Tips to Help Adjust Sleep for Daylight Savings.
Mayo Clinic (2024). Study Shows Daylight Saving Time Has Minimal Effect on Heart Health.
Sleep Foundation (2024). Daylight Saving Time: Everything You Need to Know.
PMC (2020). Measurable Health Effects Associated with the Daylight Saving Time Shift.
American Academy of Sleep Medicine (2020). Daylight Saving Time: An American Academy of Sleep Medicine Position Statement.
Northwestern Medicine (2024). Daylight Saving Time and Your Health.
Nature (2024). Improving Adjustment to Daylight Saving Time Transitions with Light.
Lafayette News (2025). New Research Sheds Negative Light on Daylight Saving Time.
Aframian, K., Yengej, D. Y., Nwaobi, S., Raman, S., Faas, G., & Charles, A. (2023). Effects of chronic caffeine on patterns of brain blood flow and behavior throughout the sleep-wake cycle in freely behaving mice. PNAS Nexus, pgad3031.
Cheng, E., Hui, W. S., Ho, C. K., Lam, T. H., & Chung, R. Y. (2021). Alcohol consumption and sleep quality: a community-based study. Public Health Nutrition, 24(15), 4851-48582.
Kalmbach, D. A., Cuamatzi-Castelan, A. S., Tonnu, C. V., Tran, K. M., Anderson, J. R., Roth, T., & Drake, C. L. (2019). Hyperarousal and sleep reactivity in insomnia: current insights. Nature and Science of Sleep, 11, 193-2014.
Burgard, S. A., & Ailshire, J. A. (2007). Job stress and poor sleep quality: Data from an American sample of full-time workers. Social Science & Medicine, 64(10), 1997-20075.
Syed, M. A., Iqbal, M. J., Huma, Z. E., & Shafiq, M. (2024). Relationship of screen time with anxiety, depression, and sleep quality among adolescents: A cross-sectional study. Frontiers in Public Health, 12, 14599527.