Can’t Sleep? Try Following The 3-2-1 Rule

Sometimes, you only realise just how important a good night’s sleep is once you finally wake up after one. If this is rare for you, it might be time to pay more attention to your bedtime routine. While there are all sorts of methods and techniques available to aid a restful sleep cycle – meditation, lamps, breathing techniques and the like – there’s a simple trick that just might be the easiest way to ensure you drop off faster and enjoy good quality sleep. Observe the 3,2,1 rule, and you’ll change your bedtime routine for the better in one fell swoop.

How the 3-2-1 rule works

The 3-2-1 rule comprises, predictably, three steps:

• Stop eating at least three hours before bedtime
• Stop working at least two hours before bedtime
• Avoid blue light for at least one hour before bedtime

Step one gives the digestive tract time to rest, rather than being pushed to work all night, potentially impacting our sleep. Think about how long it can take to drop off after a late, heavy dinner. And if you’ve ever struggled with acid reflux, then this tip is for you. In general, it’s advisable to eat a lighter dinner in the evening that is easy to digest, such as cooked vegetables, light meat or soups. For those who enjoy alcohol in moderation, the same rule applies: stop at least three hours before lights out.

It’s important to take time to relax and unwind before hitting the hay, to signal to your body that it’s going into rest mode. If you’re in the habit of working into the small hours, try and impose a cut-off point – no emails for at least two hours before bedtime.

Last but not least, tackle the phone problem. The blue light emitted by televisions, laptops, smartphones, and other devices disrupts the natural sleep cycle, and inhibits the production of the sleep hormone melatonin. Instead, try reading or listening to a podcast for an hour before you sleep.