Optimizing your dream can lead to a world of well -being. Think: more day energy, improved immune function, pro-aging protection, etc. As important as it is, obtaining high quality shuteye (and more, in that) can be a challenge.
If you are in a search to improve your ZZZ, an easy trick you want to use is rule 3-2-1 to sleep. Keep reading to see what it is, how effective it can be and what else you can do to improve your night doubt.
What is rule 3-2-1 to sleep?
The 3-2-1 sleep rule was coined by clinical psychologist Michael Breus, PHD, also known as The Sleep Doctor (who, funny, supported the powerful launch of Hum’s Mighty Night in 2019).
According to sleep expert, rule 3-2-1 implies:
- Stop alcohol consumption 3 hours before bedtime
- Do not eat 2 hours before bedtime
- Do not drink liquids 1 hour before bedtime
Attacking these time frames can help you:
- Avoid alcohol ramifications in sleep quality. Although some people may notice that alcohol helps them fall asleep, actually Inhibits quality restIncreases the possibilities of snoring and is linked to shorter sleep times.
- Allow you to digest food properly before bedtime. Many experts advise that food intake (especially dinner) ceases at least 2 to 3 hours before bedtime. That said, the research shows mixed results on the amount of food time that affects the different aspects of sleep. For example, a Study 2020 in International Journal of Environmental Research and Public Health He discovered that eating within 3 hours after bedtime was associated with the night awakening, but did not have a significant impact on the latency of sleep starts (that is, the time it takes to fall asleep) or lead to shorter sleep durations. Other Study 2021 Posted in British Nutrition Magazine He also discovered that eating and drinking less than an hour before bedtime was linked to awakening after the start of the dream, but also to longer sleep durations, which can be triggered by the need to compensate for rest after awakening.
- Avoid twilight trips to the bathroom to relieve your bladder. If you wake up several times throughout the night to use the bathroom, cease the fluid intake that you drive when bedtime can be a good idea. Investigation It shows that the Night (that is, a condition marked by more than 3 visits to the bathroom per night) is associated with the deprivation of long -term sleep, wreaking havoc on its immune health, general health status and sense of well -being.
Is the 3-2-1 sleep rule enough?
The 3-2-1 rule to sleep is simple enough to remember, and for many, use. «Professionals to follow this schedule are better to sleep, better energy throughout the day and the ability that your body is fully recovered during sleep,» he says Stephanie Crabtree, MS, RDHolistic Health RD owner near Sarasota, Florida.
However, it may not be adequate or effective for everyone, and it can only be a starting point from which to further optimize your sleep habits.
«While these guidelines are a step in the right direction, I usually advise to limit the consumption of alcohol to special occasions, or to avoid it completely,» says Kelly Murray, a certified pediatric and adult sleep consultant and owner of Kelly Murray Sleep Consulting. «Alcohol can interrupt blood sugar levels, cause dehydration, harm REM and trigger inflammation, all of which negatively affects sleep quality.» As such, complying with the 3 -hour rule will not move the needle almost as much as refrain from hard drinks completely.
In addition, Murray says that some people, that is, the prone to blood sugar sauces during the night, which can cause a fragmented dream, can benefit from eating a light snack closer to bedtime. If you are in this camp, she recommends staining the snacks of 100 to 200 calories that combine fats, proteins and complex carbohydrates. (Think: apple slices with peanut butter, raw and hummus, or a berry protein shake).
Crabtree adds that it can be difficult for some people to follow rule 3-2-1 based on work schedules, medical conditions and other lifestyle factors. In addition, it must allow some flexibility based on what works for your own body and needs, and not be too rigid or stressed by perceived landslides. «If someone is trying to follow the rules perfectly and have anxiety for not being able to follow them, that could create more challenges of damage and sleep,» he warns.
In summary, the 3-2-1 sleep rule is a simple framework that has the potential to improve sleep hygiene for some, but it is unlikely to be a unique solution for everyone.
Additional sleep tips for better break
«The dream is vital for all aspects of our body and needs to be prioritized for our general health and vitality,» Crabtree reminds us. As such, if you find that you must go beyond following rule 3-2-1, try some of the sleep advice and tricks below.
Take care of your daily diet
It is not just your dinner that can affect how much and how well you sleep. Be sure to prioritize the healthy, complete and balanced rate throughout the day.
«Consuming high foods in refined or starchy carbohydrates can lead to blood sugar peaks and sauces throughout the day,» Murray shares. «This pattern can be repeated overnight, which leads to problems of falling or staying asleep.» Instead, it suggests balance your dish with healthy fats, complex proteins and carbohydrates with each meal.
Look your caffeine consumption
Many people trust caffeine to cheer up in the morning and afternoon, without realizing that the stimulant remains in the body for hours after consumption. Some foods such as chocolate also contain caffeine, which can hinder their ability to sleep deeply. As such, Crabtree suggests maintaining eyelashes at the time and part of his caffeine intake, adjusting as necessary depending on his sensitivity to caffeine and the severity of his sleep problems.
Sip earlier in the day
Crabtree recommends drinking most of your fluids before noon, not only to limit night awakenings, but also to monitor hydration. «Your brain wakes up dehydrated because it cannot store water, and it is made of 75 percent water,» he shares. «If you can drink more water in the morning, you are less likely to have to get up in the middle of the night to go to the bathroom.»
Establish a bedtime routine
If you do not have a night liquidation ritual, this is your signal to create one. The human body thrives in routine and consistency can help relieve its path to drowsiness.
Murray advises to carve in 2 hours of sanding before hitting the hay. «Working or participating in stimulating activities too close to bedtime can overestimulate your mind and hinder the dream of good quality,» he shares. «On the other hand, focus on participating in relaxing activities such as reading a book, listening to a podcast or doing a soft stretch.» In case you want to relax watching television, Murray suggests off 30 to 60 minutes before his sleeping time.
Remove the pressure by achieving a perfect break
As much as we all wanted to sleep deeply and wake up feeling renewed, we could have periods in which this seems intangible. However, instead of stressing on him, give yourself grace and do not dismay too much.
«Do not lose your dream for losing your dream,» Murray advises. «It is normal to have low quality sleep periods during stressful times. However, if you begin to lose confidence in the ability of your body to sleep well, you will develop sleep anxiety, which will get worse or prolong your sleep problems.» If this happens, Murray suggests reformulating the night as a time to relaxAnd not just sleep. «If you can concentrate on relaxing, the dream will continue.»
Consider natural sleep supplements
If your sleep quality could use an impulse, consider seeing Hum’s powerful night. The non -shrowsy formula presents Valerian root, flower and hops, natural aids to encourage relaxation and promote sleep. Bonus: In addition to the high quality ZZZ support, it also promotes the replacement of skin cells for a healthy complexion and even the skin tone courtesy of ceramids, ferulic acid and coq10.
Frequent sleep rule questions 3-2-1
Does the 3-2-1 sleep rule work for all?
According to Crabtree, rule 3-2-1 is applicable to the general population. However, it might not be adequate for everyone.
«It could be difficult for shift workers to follow this schedule, if your schedule changes from one week to another or if night shifts work,» he explains. In addition, if you are in certain medications, it may be a challenge to avoid eating for more time before bedtime, so you will want to pay attention to the advice of your medical care team.
«If you already have a sleep disorder, it is better to contact your sleeping specialist to see if this routine is appropriate for you,» adds the dietitian.
Can I drink water during the last hour before bedtime?
If you feel dry closer to sleeping time, you don’t have to refuse some H2O. Simply remember consuming small sips instead of huge drinks. However, if you wake up often in the middle of the night to use the bathroom and this negatively affects your sleep quality, consult a doctor.
Should I try this rule if I have no trouble sleeping?
While rule 3-2-1 can help support general sleep hygiene along with other interventions, it is not necessary for everyone.
