Poor and inconsistent bedtime habits are one of the most common reasons for bad sleep. We stay up late browsing on the phone, we binge watch Netflix till late and other habits that inevitably lead to inadequate sleep. 

The 3-2-1 rule is an easy way to improve your bedtime routine and get longer and better sleep. It addresses three things: exercise, meals and electronics. In this post, we explain what it is and how to incorporate it as part of your sleep hygiene. 

What’s The 3-2-1 Rule?

The 3-2-1 rule refers to 3 hours, 2 hours and 1 hour before bed. This period before bedtime is where things break down. When you should be relaxing and winding down, you are probably getting angry at someone online or choosing which movie to watch.  

The 3-2-1 rule helps you fall asleep faster and get the right amount of sleep. Here’s what it means. 

• No intense exercise 3 hours before bed. 
• No meals two hours before sleep. 
• No electronics an hour to bedtime. 

Let’s look at each rule and why it matters when it comes to sleep quality. 

1. No Exercise 3 Hours Before Sleep

Exercise is essential in maintaining good sleep quality. But it matters when you workout. 

Feel free to go on a run, hit the gym or skip rope at any time of the day. Just make sure you’ve done all your workout three hours before bedtime. 

That’s because intense physical activity just before bedtime can make it harder to fall asleep, leading to insomnia. 

Years ago, some experts recommended avoiding all exercise in the late afternoon and evening. But later studies have found that you can push your workout pretty close to your bedtime without affecting sleep quality. So if evening is the only time you have to go to the gym, don't hesitate to go. 

Some people can even work out an hour before they hit the sack and they’ll sleep fine. But for most people, the recommendation is to avoid working out at least three hours to bedtime.  

Exercise too close to bedtime has several effects that discourage sleep. 

• Exercise raises your core body temperature. But your body needs to cool down to sleep. And because it takes time for core body temperature to drop, working out too close to bedtime can make it harder to fall asleep. 
• Exercise activates the sympathetic nervous system (SNS), the part of the body that controls our fight or flight response. The problem is, SNS activation keeps your body from relaxing and getting ready for sleep. 
• Exercise causes the body to release endorphins. These hormones make you feel euphoric, less stressed and can help you sleep better. But if they are released too close to bedtime, they can keep you awake. By the time their levels drop enough to let you sleep, it’s past bedtime. 

2. No Meals Two Hours to Bedtime

Something else you should not be doing close to bedtime is eating, especially if it is a large meal. 

One of the problems with eating a large meal just before sleep is that it interferes with the circadian rhythm. Your body’s optimal time to digest food is during the day. Eating a heavy meal before you sleep, throws your circadian rhythm off and can cause sleep disruption. 

It can also lead to digestive discomfort such as bloating and reflux, which can cause insomnia and poor sleep. 

For the best sleep quality, experts recommend eating your dinner at least two hours before bedtime. If you can make it a light dinner, even better. If you have to eat just before bed, make it a small and light snack. A fruit, some veggies, a small piece of dark chocolate or greek yogurt are some good bedtime snacks. 

3. No Electronics an Hour to Bedtime

The last thing to do before you get in bed is turn off gadgets and electronics. This is going to be the hardest one for many of us, considering that it has become normal to get in bed with your phone. 

Turning off electronics reduces exposure to blue light. The body’s internal clock is highly sensitive to light. Bright light makes you alert, which is what you don't want at bedtime. Blue light is especially powerful at triggering alertness. 

It suppresses the production of melatonin, a hormone that’s necessary for sleep. So looking at screens close to bedtime can cause insomnia. 

What we consume on our gadgets can also keep us awake for too long. Anything on TV or social media that causes your emotions to run high makes it harder to fall asleep. 

Other Rules

There are other versions of these rules you’ll come across. For instance, there’s the 10-3-2-1 rule that adds the recommendation of no caffeine 10 hours before sleep. 

Don’t forget that having a sleep-friendly bedroom and a comfortable bed with good quality bedding like the Hercleon Jax Sheets is also important for sleeping well.