These days, as we get through the winter and try to stay as healthy as possible throughout the new year, getting a good night’s sleep is imperative.
While there are a lot of other lifestyle habits you can work on to stay healthy, reduce stress, and more, sleep is a crucial one, as it allows your mind and body to reset. Not getting enough sleep is a common issue many people face, and it can lead to a plethora of health issues. If you’re looking for a new trick for helping you fall asleep and stay asleep at night, Dr. Janine Bowring, ND, a naturopathic doctor and viral content creator, made a video about the ‘3-2-1’ rule that can take your sleep quality to the next level. Read more about what she had to say below.
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What Is The 3-2-1 Rule For Sleep?
Most people can agree that there are few ways to ruin a week that are worse than not being able to get quality sleep for several nights in a row. Whether you're stressed out about something, dealing with noisy neighbors or outdoor distractions, or simply can't seem to settle down no matter how hard you try, not getting a solid 6 to 8 hours of sleep each night can slowly cause your health to deteriorate.
Luckily, there are a few tips and tricks many health experts think are worth trying out, and Dr. Bowring claims the '3-2-1' method is the "secret" to falling asleep and staying asleep.
"So, the '3' means, three hours before bed, you're gonna stop any type of food and continue fasting until you fall asleep," she instructs in one of her viral videos. "Two hours before bed, you're gonna turn off the lights, and if you do need to have lights on, you're going to have to have your blue light-blocking glasses on, and you are covering up your skin so that it's not sending signals to your body and your brain that it's the middle of the day."
Both eating too close to bedtime and using screens right before falling asleep have been proven to be especially disruptive to sleep by health experts, as some ingredients in certain food products, as well as the light from smartphones and other screens, can throw off your circadian rhythm.
"And the '1' in the '3-2-1' is to stop drinking fluids," adds Dr. Bowring. "This is going to help decrease your having to get up at night to use the washroom to pee."
Why The '3-2-1' Rule Can Help Improve Sleep
Many health experts and even people with experience would agree that bedtime routines for both children and adults are sacred and make a big difference in the type of sleep you end up getting at night. Consistently following poor bedtime routine habits like staying on your phone in bed, eating sugary, high-fat, late-night snacks, staying up too late, and more can easily set you up for a rough night.
"By following the 3-2-1 rule, you can say goodbye to restless nights and wake up feeling refreshed, revitalized, and ready to take on the day," wrote Dr. Bowring in her caption. "Whether you're struggling with insomnia, stress, or anxiety, this rule can help you achieve a deeper and more restorative sleep."
If you've been having a hard time sleeping so far this year, give the 3-2-1 method a try, as if anything, it can help you spend less time on your phone, lessen your chances of having an upset stomach, and get you a bit more relaxed in the evening.
