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Feeling tired all the time? Try the 3-2-1 sleep technique to doze off quickly
If you’re struggling to get to sleep and therefore finding it hard to wake up in the morning, this is likely due to your nighttime routine. Rest assured, the 3-2-1 sleep rule will help improve your sweet dreams, according to a psychologist.
Sleep experts have long revealed evening habits before your head hits the pillow will make all the difference to your quality of sleep. A structured pre-sleep routine, working backward from your bedtime, recommends when to stop drinking, eating, exercising, and scrolling before dozing off. This is called the 3-2-1 method, so it’s easy to remember! Learn how to develop a healthy sleep pattern that, in turn, will better your lifestyle qualities.
Follow the 3-2-1 sleep structure before bedtime
As days get shorter and the nights and mornings grow darker, many people struggle to get out of bed when they wake up during winter (or even any season). And it’s not always the cup of coffee’s fault, either.
This is not uncommon, says sleep specialist and clinical psychologist Michael Breus, Ph.D., who appeared on TODAY.
He explains: “We have less light, and we have cooler temperatures, both of which can help with sleep but make it a little bit difficult to wake up in the morning.”
The expert offered a sleep strategy, the 3-2-1 rule, that advises three things you should cut out before bed to transform your bedtime routine.
- Three hours before you go to sleep, stop drinking alcohol.
- Two hours before you go to sleep, stop eating food.
- One hour before you go to sleep, stop drinking fluids.
A report by Dr. Ali Sheybani at Joy Medical, suggests another version of the 3,2,1 rule – as a method designed to prepare your body for a good nights sleep.
Three hours before sleep, don’t consume any more meals or heavy foods. Digestion requires energy, and eating right before bed can keep you awake.
Aim to finish your last meal at least three hours before you plan to get some rest, to gives your body enough time to digest and ensure you wont be awake from indigestion or heartburn.
Two hours before sleep, you should stop working or stop any stressful activities. Your brain needs time to wind down. Think of this as starting the shutdown process of your internal computer.
You should even avoid checking work emails or engaging in heavy discussions within this two-hour wind-down time.
An hour before sleep, try and stay away from your screens and power down electronic devices.
The blue light emitted from phone or laptop screens impedes the production of the sleep hormone melatonin.
Instead of swiping or scrolling, the advice suggests you spend this hour reading a physical book, listening to soothing music, or practicing relaxation exercises.
Blue light and cool air
If you prefer getting into bed with your TV on, try and avoid blue light by closing your eyes, setting a timer for the TV to turn off, and letting any background noise lull you to sleep.
Sleep expert Michael Breus also suggests that cool air will encourage your body to drift off. Try cracking open a window at bedtime.
A study on the effects of thermal environment on sleep and circadian rhythm shows that excessive heat or cold can cause an uptick in wakefulness when youre trying to rest.
Combat this by finding the optimal temperature thats just cool enough for you to fall asleep and stay asleep.
While it might feel good to burn some calories before bed, the specialist recommends limiting exercise before you sleep to avoid increasing core body temperature: “Remember, your body wants to cool as it falls asleep.”
Instead, he recommends avoiding exercise within four hours of bedtime.
