The "rule of 3 before bed" is actually a simplified version of the 3-2-1 rule designed to optimize sleep quality by adjusting habits related to eating, drinking alcohol, and fluid intake in the hours leading up to bedtime.
According to sleep expert Dr. Breus, here's a breakdown:
| Time Before Bed | Activity to Stop |
|---|---|
| 3 Hours | Drinking Alcohol |
| 2 Hours | Eating Food |
| 1 Hour | Drinking Fluids (water, juice, tea, etc.) |
In essence, the 3-2-1 rule before bed is about:
- 3 Hours Before Bed: Stop consuming alcoholic beverages. This allows your body time to process the alcohol before you sleep, reducing the likelihood of disrupted sleep cycles.
- 2 Hours Before Bed: Stop eating any food. This gives your digestive system a chance to rest, preventing indigestion or discomfort that can interfere with sleep.
- 1 Hour Before Bed: Stop drinking any fluids. This minimizes the chances of needing to wake up during the night to urinate, contributing to more restful sleep.
By following this simple guideline, you can improve your sleep quality and overall well-being.
