Apply the 3-2-1 rule to sleep well
A sleep psychologist recommends the 3-2-1 rule for good sleep. If you have insomnia, you can apply the 4-7-8 breathing rule to fall back asleep.
"The reason you feel groggy and sleep deprived when you wake up could be your bedtime routine. What you do before you put your head on the pillow makes a difference in your sleep, especially when the weather changes. As the seasons change from summer to fall, so do your sleep habits," sleep expert and clinical psychologist Dr. Michael Breus tellsTODAY.
Luckily, you don't have to suffer from insomnia for long. Dr. Breus offers a sleep routine that will help you wake up feeling refreshed.
Getting a good night's sleep helps you feel refreshed when you wake up (Photo: Helpguide).
The 3-2-1 Rule
There are three things you should give up before bed to get a better night's sleep. Here's Dr. Breus' 3-2-1 sleep rule:
- 3 hours before going to bed, stop drinking alcohol.
- 2 hours before going to bed, stop eating.
- 1 hour before bedtime, stop drinking fluids.
Avoid blue light
Dr. Breus says some people can fall asleep with the TV on, but he recommends avoiding TV, phones, etc. before bed if possible. Close your eyes, set a timer to turn off the TV, and let the ambient noise lull you to sleep.
Screens emit blue light, which is a wavelength that affects nerve cells..., which are involved in regulating sleep and wakefulness. At the same time, this can slow down your circadian rhythm, so you may feel sleepy or sleep later than usual.
You should stay away from screens 30 minutes to an hour before bed.
Lower the temperature
The cooler the better, says this expert. When the weather cools down, crack open a window and pay attention to how quickly you fall asleep.
Studies show that temperatures that are too hot or too cold make you more alert when you're trying to sleep, so find the optimal temperature that's just cool enough to help you fall asleep and stay asleep.
Limit exercise before bedtime
"One of the things you have to worry about is if you exercise right before bed, you're going to raise your core body temperature. Remember, your body wants to be cool when you fall asleep," says Dr. Breus.
Therefore, he recommends avoiding exercise within four hours of bedtime.
Breathe 4-7-8 to fall asleep again
When you're struggling with a sleepless night, experts recommend using another method to help you fall asleep: the 4-7-8 breathing technique to slow your heart rate and help you relax.
- Inhale for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale for 8 seconds.
Sleep and wake up at certain times
Waking up at the same time, consistently, 7 days a week, will help your melatonin work on time every night.
What you do right after you wake up also matters a lot. Dr. Breus recommends getting 15 minutes of sunlight right after waking up to stop the melatonin release and get some much-needed vitamin D.
