Is the sleep rule of 3-2-1 the key to good night rest?

Optimizing sleep leads to healthy victory. Thinking: More daytime energy, enhanced immune function, promote sexual protection, etc. As important as possible, it can be challenging to obtain high-quality Shuteye (at this point).

If you are looking to improve your job at ZZZ, then one simple hack you might want to use is the 3-2-1 rule for sleep. Keep reading to see what it is, its effectiveness and what else you can do to improve your nightly snooze.

What are the sleep rules for 3-2-1?

The 3-2-1 sleep rule was created by clinical psychologist Dr. Michael Breus, aka Sleep Doctor (his interesting facts support Hum’s Mighty Night launch in 2019).

According to sleep experts, the 3-2-1 rule requires:

• Stop drinking 3 hours before going to bed
• Don’t eat 2 hours before going to bed
• Don’t drink liquid 1 hour before going to bed

Sticking to these time frames may help you:

• Avoid the impact of alcohol on sleep quality. While some people may notice that alcohol can help them fall asleep, it actually inhibits mass rest, increases the chance of hitting S, and is associated with shorter sleep times.
• Let you digest food correctly before going to bed. Many experts recommend stopping food intake (especially for dinner) at least 2 to 3 hours before going to bed. That is, studies have shown that about how much time a meal affects different aspects of sleep. For example, a 2020 study International Journal of Environmental Research and Public Health Eating within 3 hours before bed was found to be associated with night awakening, but had no significant effect on the sleep latency (i.e. the time it takes to fall asleep) or resulted in shorter sleep time. Another 2021 study was published in British Nutrition Magazine It was also found that diet was associated with waking up after sleep began less than an hour before bed, but it also required longer sleep, which may be triggered by the need to compensate for rest after waking up.
• Prevent Twilight Tour from going to the bathroom to relieve bladder. If you wake up a few times throughout the night to use the bathroom, it would be a good idea to stop your fluid intake. Research shows that Nocturia (i.e., in the case of 3 bathroom visits per night) is associated with long-term sleep deprivation, which wreaks a serious damage to your immune health, general health status and well-being.

Are the sleep rules of 3-2-1 enough?

The 3-2-1 rule of sleep is simple enough to remember and can be used by many people. “The advantages of following this schedule are better sleep, better energy throughout the day, and your body’s ability to fully recover during sleep,” said Stephanie Crabtree, owner of the Holistic Health Road in Sarasota, Florida.

However, it may not be suitable for everyone and may be just a starting point for further optimizing sleep habits.

“While these guidelines are a step in the right direction, I usually recommend limiting alcohol consumption to special occasions or avoiding alcohol consumption altogether,” said Kelly Murray, a certified pediatric and adult sleep consultant and owner of Kelly Murray’s sleep consulting firm. “Alcohol can destroy blood sugar levels, cause dehydration, damage REM sleep and trigger inflammation – all of which can negatively affect sleep quality.” So observing the 3-hour rule won’t move the needle like you’d completely quit hard drinks.

Additionally, Murray says some people (i.e., those who tend to cause blood sugar that can cause scattered sleep) actually benefit from the benefits of closer snacks before bed. If you are in this camp, she recommends biting 100 to 200 snacks, combining healthy fats, proteins and complex carbohydrates. (Think about: Apple slices with peanut butter, crispy and hummus or berries protein smoothie.)

Crabtree added that it may be difficult for some people to comply with the 3-2-1 rule based on work schedules, medical conditions and other lifestyle factors. Additionally, you should be effective in flexibility based on your body and needs and not be too stiff or stressed in the perceived slip. “If someone tries to follow the rules perfectly and feels anxious about not being able to follow them, that could cause more harm and sleep challenges,” she warned.

In short, the 3-2-1 sleep rule is a simple framework that has the potential to enhance sleep hygiene in some people, but it cannot be a solution that is suitable for size.

Other sleep tips for better rest

“Sleep is crucial to all aspects of our body and requires prioritization of our overall health and vitality,” Crabtree reminds us. So if you find that you need to go beyond the 3-2-1 rule, try some of the pro-vet sleep tips and tricks below.

Mind your daily diet

It’s not just your dinner that affects the extent and extent of your sleep. Make sure you prioritize healthy, holistic and balanced fares throughout the day.

“Eating foods with high levels of or starch carbohydrates can cause blood sugar spikes and drops throughout the day,” Murray shared. “This pattern may be repeated overnight, leading to problems with falling or falling asleep.” Instead, she recommends balancing the plate with healthy fats, proteins and complex carbohydrates.

Watch your caffeine intake

Many rely on caffeine to reproduce in the morning and afternoon without realizing that the stimulants stay in their bodies for several hours. Some foods (such as chocolate) also contain caffeine, which may hinder your ability to sleep well. Therefore, Crabtree recommends keeping the timing and part of caffeine intake, adjusting as needed based on your sensitivity to caffeine and the severity of your sleep problems.

Earlier in the day

Crabtree recommends drinking most of the liquid before noon, not only limiting night awakening, but also retaining hydration. “Your brain wakes up and is dehydrated because it can’t store water, it’s made of 75% water,” she shared. “If you can drink more water in the morning, you don’t need to wake up in the middle of the night to go to the bathroom.”

Establish bedtime

If you don’t have a night ritual, this is the ritual you create. The body thrives in routine and consistency and can help you relieve lethargy.

Murray recommends carving within 2 hours of landing time before hitting hay. “Bedtime that works or engages in stimulating activities too close can over-stimulate your mind and make quality sleep difficult,” she shared. “Instead, focus on doing relaxing activities such as reading, listening to a podcast or doing some gentle stretching.” If you want to relax by watching TV, Murray recommends turning it off 30 to 60 minutes before sleep time.

Understand pressure and achieve perfect rest

Although all of us want to sleep soundly, we may have a seemingly invisible period when we wake up. However, rather than stressing it, give yourself grace and not be too frustrated.

“Don’t lose sleep because of losing sleep,” Murray advises. “It is normal for poor sleep quality during stressful times. However, if you start to lose confidence in your body’s ability to sleep, you will feel sleep anxiety, which can worsen your sleep problems or prolong your sleep problems.” If this happens, Murray recommends redefining nighttime as Relaxnot just sleep. “If you can focus on relaxation, then sleep will follow.”

Consider sleep with natural supplements

If your sleep quality can be used with enhancements, consider checking out Hum’s powerful nights. The non-dlo mess formula features valerian roots, passionate flowers and hops – natural aids to encourage relaxation and promote sleep. Bonus: In addition to supporting high-quality ZZZ, it promotes the conversion of skin cells to obtain a healthy complexion, even provided by ceramide, ferulic acid, and COQ10.

3-2-1 FAQs on Sleep Rules

3-2-1 Sleep rules are suitable for everyone?

According to Crabtree, the 3-2-1 rule applies to the general population. However, it may not be for everyone.

“If shift staff changes weekly or work at night, it can be difficult to follow this schedule,” she explained. Additionally, avoiding eating longer before bedtime can be challenging if you are taking certain medications – so you need to be careful about the advice of your medical team.

“If you already have a sleep disorder, it’s best to contact your sleep specialist to see if this routine is right for you,” the nutritionist added.

Can I drink water for the last hour before going to bed?

If you feel closer to bed, you don’t have to deny your H2O. Just remember to eat small sips instead of huge ditches. However, if you often use the bathroom late at night, this can negatively affect your sleep quality, consult your doctor.

Should I try this rule if I’m not sleeping?

While the 3-2-1 rule may help support overall sleep hygiene along with other interventions, not all are necessary.