Do you wake up feeling tired? Try this 3-2-1 method for a good night’s sleep


MAY 30, 2023

A good night’s sleep is imperative for the proper functioning of your body. Lack of it can lead to several lifestyle disorders and medical conditions. Not only one feels fatigued, annoyed and sluggish, but there are several long-lasting health impacts of insufficient or improper sleep as well. Experts suggest that a person should sleep well for 7-8 hours. Apart from the duration, the quality is also of utmost importance.

If you wake up feeling tired every day, it is a sign you have not been sleeping well. You can, however, combat it using an expert-suggested hack. We are talking about the 3-2-1 method. Orthopaedic Surgeon and Sports Exercise Medicine Doctor Manan Arora took to social media to talk about the method which leads to improvement in sleeping.

The 3-2-1 method involves doing certain things before you go to sleep. The first step is to “stop eating” three hours before sleeping. Basically, complete your dinner three hours before going to bed. “Finishing eating big meals or alcohol three hours before can help reduce symptoms of reflux and alcohol impairs your natural sleep cycle reducing good quality sleep,” according to US-based Dr. Jess Andrade, who recommended a similar 10-3-2-1-0 method for sleep last year on social media.

The next step is to “stop working” two hours before falling asleep. Stop thinking about work or trying to finish tasks and basically give your brain some rest.

Lastly, one hour before you sleep, make sure you do not use your mobile phone or watch television. “Stop looking at screens” an hour before you hit bed. The blue light emitted from screens disrupts the body’s natural sleep cycle.

According to the viral 10-3-2-1-0 sleeping method which also went viral last year, one should also avoid the consumption of caffeinated drinks before hitting bed. “Caffeinated drinks will clear from the bloodstream in around 10 hours and eliminate the stimulatory effects,” Dr. Jess Andrade said.

There are several other things you can do to improve your quality of sleep. Fixing bedtime, taking warm water with neem or nutmeg and massaging ghee on the soles of your feet also help improve sleep quality, according to nutritionist Rujuta Diwekar.

Courtesy/Source: India Today / PTI