What is the 3:2:1 rule for sleeping?
No more food or alcohol. No more work. No more screen time (shut off all phones, tvs and computers). The number of times you hit snooze in the morning. The 10-3-2-1-0 rule involves steps to improve sleep by modifying daytime habits. Caffeine should be avoided at least 10 hours before bedtime to enhance sleep quality. Turning off screens one hour before bed can support the body’s natural sleep signals.
What is the 3/2/1 bedtime rule?
No more caffeine. No more food or alcohol. No more work. No more screen time (shut off all phones, TVs and computers). Certain foods can help you sleep. These include: Melatonin-rich foods: tart cherries like Montmorency cherries, unsweetened tart cherry juice, pistachios, almonds, eggs, and milk. Foods with tryptophan: turkey, chicken, fish, eggs, cheese, edamame and tofu, peanuts, quinoa, and pumpkin seeds.Studies show that some of the best natural remedies for sleep include cannabidiol (CBD) extract, lavender, magnesium, melatonin, and passionflower. Your health care practitioner can help you sort through the options, including any potential medication interactions to be aware of.Relax, unwind and try meditation to help you sleep Remember, your sleep routine starts before you get into bed, so build in time every evening to relax. Avoid electronic devices at least an hour before bed, as mobiles, tablets and computers all throw out blue light that stops sleep.