Experts say the 3-2-1 method will give you “perfect sleep night”
So many of us are struggling to record a solid eight hours so much that our collective search for sleeping night has reached the height of sleepmaxxing (even if that means falsifying it until you make it—AhemMorning Warehouse). I can’t say when I sleep the last time I am a beauty rest, but I don’t need to track sleep to confirm that I am not asleep properly (read: Stir wake up several times overnight, wake up very nervously, feel tired during the day). But I have enough anxiety because without additional pressure from the steps of extreme sleep and the application printed my “performance” my minimum naked to sleep soundly.
It seems that Sleeptok has found answers in the easy 3-2-1 sleep method, but very effective. This simple sleep routine returns to the basics and proven less is more: three direct pre-free tweaks to make your mind and body fall and remain asleep. This is what must be known about the rules of sleep 3-2-1 and how to apply it for the best sleep in your life.
Experts consult
In Everygirl, we believe that health suggestions must be based on accurate information and supported by science to ensure our readers can make decisions based on information about their health and welfare. That is why we prioritize consultation of trusted, credible experts – so that every content can be relied upon and empowering.
Dr. Angela Holliday-Bell, Md
Angela Holliday-Bell is a certified doctor, a certified sleep specialist, speaker, and founder of a solution is sleep. He led the Sleeping Art series on the Alo Moves platform to educate members about science behind sleep, improve sleep quality with sleep routines, create consistent sleep schedules, and how to fall (and stay) sleep.
What is the 3-2-1 sleep method, and why is it successful?
Three hours before going to bed: refrain from eating heavy or drinking alcohol
Having a nightcap or soothing food near the bed may look harmless, but the body needs enough time to process what you drink and eat. If not, you put your digestive system to work when the body has to turn off and prioritize rest and recovery. “Heavy food can cause indigestion or discomfort that interferes with sleep, and alcohol can interfere with your sleep cycle, causing more fragmented rest,” Dr. Angela Holliday-Bell, a board certified doctor, certified sleep specialist, and the founder of the solution is sleep. Want to sleep at 11 pm? That means finishing your dinner and wine no later than 8 pm
If your starving gestures ask for a snack late at night, Dr. Holliday-Bell recommends choosing high-protein and complex carbohydrate varieties, such as Greek yogurt with berries and nuts. This duo will not interfere much with your digestion and can help the body medium quality to sleep better: Complex carbohydrates increase blood sugar balance when you sleep (which reduces the possibility of waking up at night and anxiety), while L-Tryptophan, amino acids found in protein, can increase sleepiness and reduce the time needed to fall asleep. If you are accustomed to drinking at night, sipping chamomile or mint tea, which has soothing and digestive benefits, as an alcohol alternative.
Two hours before going to bed: stop the task of stimulating mental
Sometimes, the calling of tasks is a long-awaited e-mail response or a fast time to do things that are very close-but working too close to sleep can be translated into the night throwing and turning. “Mental stimulation keeps your brain in ‘Go’ mode and activates stress hormones that can make it more difficult to relax,” Dr. Holliday-Bell. “High cortisol activates the body’s stress response, which interferes with slow brain wave activity needed to sleep well. As a result, you spend more time in a lighter sleep stage and wake up with a feeling of freshness.”
Although cortisol is known as a stress hormone (see: cortisol’s face), it also plays a role in regulating a sleep-up cycle, peaking right after you wake up. So, when you do something with mental tax a few hours before bed, you throw a natural order (aka circadian rhythm) and restorative breaks. Instead of, turning to soothing and low risk activities, such as listening to music, bathing warm water, or catching up with your roommate or your partner, who train your brain to switch to rest, added Dr. Holliday-Bell. Whatever you do, close the laptop at least two hours before closing.
One hour before bed: Turn off the screen
News that is not too good if scrolling is your sleep time ritual (guilty) or delay of sleeping revenge that you have watchedSummer I became beautiful Night late (guilty again): “Exposure to the night screen can suppress melatonin, effectively shifting or delaying your circadian rhythm and makes it more difficult to fall asleep,” said Dr. Holliday-Bell. “The wavelength of blue light has the strongest warning effect on your circadian rhythm.” That applies to light from your TV, smartphone, laptop, and tablet. They are a source of stimulation and artificial colors that imitate during the day, the opposite of what the body needs when you are preparing to sleep (especially if the content you consume sad).
While some studies question how many screens really affect your sleep, many experts agree if you struggle to fall or stay sleeping all night, it is better to limit exposure to blue light before going to sleep. Conversely, use the last hour wisely by giving your mind paused. “Dear lights, and do something that is soothing without a screen, such as reading books, journals, meditating, or stretching,” said Dr. Holliday-Bell. If the rules “There is no telephone before going to bed” out of the window, at least, turn off the notification to prevent disturbances that can trigger anxiety and allow the night vision features of your cellphone to display a warmer yellow/orange tone.
Takeaway
“The 3-2-1 sleep method creates a clear routine that gradually eliminates things that make you connect, such as food, stress, and screen, and replace it with a signal that tells your body it’s time to relax,” said Dr. Holliday-Bell. “The point of the point is to calm down by creating space between your day and your sleep time.” But for the rules of sleep 3-2-1 to work, this is not about treating it as all or not at all or has a “perfect” night ritual. Conversely, this is a direct way to make the practice of basic sleeping into a habit, even if it looks like it only survives with one or two guidelines regularly.
“When you follow the same steps consistently, your body starts to expect sleep, which makes it easier to fall asleep and stay sleeping,” said Dr. Holliday-Bell. “It’s like setting the stage so that your mind does not have to do all the work when your head hit the pillow.” Give a few nights to complete, Dr. Holliday-Bell emphasized, and lying in bed could be nothing more than far away. Mr. Sandman, bring me a dream…
Katherine Chang, Wellness Staff Author
Katherine Chang is a health staff writer Everygirl with more than five years of experience in the health and fitness room. He navigated the latest topics and health trends through interviews and expert studies, and he has always been the first in the queue to try it directly.
Post experts say the 3-2-1 method will give you “perfect night” first appears on everygirl.
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