3/2/1 Sleep Rule

Triggers:

• Three Hours Before Bed: Avoid eating heavy meals or snacks within three hours of bedtime. Digestion can disrupt sleep, so give your body time to process food before snooze-time.
• Two Hours Before Bed: Say no to caffeine or alcohol at least two hours before bedtime. These drinks can mess with your sleep patterns, making it harder to drift off.
• One Hour Before Bed: Power down electronics like phones or TVs at least an hour before hitting the sack. Their blue light can mess with your body's sleep hormones, keeping you wide-eyed.

Rewards:

• Enhanced Sleep Quality: Experience deeper and more restful sleep.
• Waking Refreshed: Wake up feeling more rejuvenated and energized.
• Improved Well-being: Enjoy better overall well-being due to quality sleep and increased energy levels.

Wellness:

Notes:

Prep for Bedtime: Plan your meals and drinks earlier in the evening to align with the 3/2/1 rule.

Relaxation Techniques: Use the hour before bed for calming activities like reading or meditating to ease into sleep.

Create a Sleep Routine: Establish a consistent bedtime routine to signal your body that it's time to wind down.

Mindfulness Practices: Practice mindfulness to reduce stress and promote a more relaxed state before sleep.

Room Environment: Set up a sleep-conducive environment by dimming lights and ensuring a comfortable room temperature.