tried the 10-3-2-1 sleep thing for two weeks, here is what actually changed

for anyone who hasn't seen it: no caffeine 10 hrs before bed, no food 3 hrs before, no work 2 hrs before, no screens 1 hr before. the honest report: the caffeine one made the biggest difference and i hate that. i moved my last chai to 1pm and i fall asleep in 15 min instead of 45. the no-screens one i failed at least 8 out of 14 nights because my kindle is technically a screen and i refuse to give it up. the no-food-3-hrs one is impossible if you eat dinner at 9:30 like every bengaluru person i know. i just moved dinner to 8:30 and called it a win. not a miracle but i wake up less groggy. anyone done this longer than 2 weeks?