Apply the 3-2-1 rule for a good night's sleep.
A sleep psychologist recommends applying the 3-2-1 rule for better sleep. If you're struggling with insomnia, you can try the 4-7-8 breathing technique to fall back asleep.
"The reason you feel sluggish and sleep-deprived upon waking could be due to your bedtime routine. What you do before you lie down makes a difference in your sleep, especially when the weather changes. As the seasons shift from summer to fall, so does your sleep routine," sleep expert and clinical psychologist Dr. Michael Breus shared.TODAY.
Fortunately, you don't have to suffer from insomnia for an extended period. Dr. Breus suggests a sleep routine that will help you feel refreshed when you wake up.
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 skip before bed to get a better night's sleep. Here's Dr. Breus's 3-2-1 rule for sleep:
- Stop drinking alcohol 3 hours before going to bed.
- Stop eating 2 hours before going to bed.
- Stop drinking fluids one hour before going to bed.
Avoid blue light.
Dr. Breus says that some people may find it easier to fall asleep with the TV on, but he advises against watching TV, using your phone, etc., before bed if possible. Instead, close your eyes, set a timer to turn off the TV, and let ambient noise lull you to sleep.
Screens emit blue light, a wavelength that affects nerve cells and is involved in regulating sleep and wakefulness. This can also slow your circadian rhythm, causing you to feel sleepy or fall asleep later than usual.
You should stay away from screens for 30 minutes to an hour before going to bed.
Lower the temperature.
According to this expert, the cooler the better. When the weather is cooler, open the window slightly and see how quickly you fall asleep.
Studies show that temperatures that are too high or too low can make you more alert when you're trying to rest. So, find the optimal temperature that's cool enough for you to fall asleep and stay asleep.
Limit exercise before bedtime.
"One of the things you have to worry about is that if you exercise right before bed, you'll raise your core body temperature. Remember, your body wants to be cool when it's time to sleep," says Dr. Breus.
Therefore, he advises avoiding exercise within 4 hours before bedtime.
Use 4-7-8 breathing to fall back asleep.
When you're struggling with a sleepless night, experts recommend another method to help you fall back asleep: the 4-7-8 breathing technique, which slows your heart rate and helps you relax.
- Inhale for 4 seconds.
Hold your breath for 7 seconds.
Exhale for 8 seconds.
Sleep and wake up at a fixed schedule.
Waking up at a consistent time, seven days a week, will help your melatonin function properly each night.
What you do right after waking up is also a big deal. Dr. Breus recommends sunbathing for 15 minutes right after waking up to stop the release of melatonin, and you'll also get some much-needed vitamin D.
