Article by francesca depaul, M.S.

How did you sleep last night? Did you get the sleep that you needed?

If the answer is not very good, or no, know that you are not alone! In a world that can be fast-paced and hyperproductive, we often forget that sleep is a basic need. Approximately one third of adults in the United States receive insufficient sleep, which equates to less than 7 hrs/night. Talk about a significant and alarming statistic. Sleep, along with other basic needs, has a direct impact on our physical health, emotional well-being, relationships, performance and mental state. So much is at stake when it comes to sleep, yet it is often deprioritized.

What are your sleep habits, and what time do you usually go to bed?

Practicing good sleep hygiene starts before your body even comes into contact with your sleeping space. It is an intentional process and time is key. Would you believe that a healthy bedtime routine begins three hours before sleep onset? I will pause here for a moment to allow space for potential feelings of surprise, curiosity, skepticism, or thoughtfulness. You might be thinking, “Three hours?! That time block must require great effort.” Well, what if I told you that it can be as straightforward as 1‑2‑3… or maybe 3‑2‑1? Because it really is.

3-2-1 Rule

The 3‑2‑1 Rule is a guide that prepares your body for mindful, restful and restorative sleep. The numbers represent units of time. For example, in the 3‑2‑1 rule, the numbers correspond to 3, 2, and 1 hours before bedtime. Each hour has a specific objective to accomplish. Let’s walk through these focus areas together, shall we?

3 hours before bedtime:

Avoid heavy foods, caffeine intake and/or alcohol use.
Heavy foods can contribute to acid reflux, bloating and/or heartburn. These digestive stressors can disrupt sleep.
Caffeine acts as a stimulant and can inhibit the molecule, adenosine. Adenosine is crucial in sleep promotion.
Alcohol can accelerate the onset of sleep but negatively impacts sleep cycles, especially REM sleep.

2 hours before bedtime:

Avoid cognitively demanding activities, emotionally taxing outlets, work-related matters, and/or stressful planning.

Sources of mental, physical, and emotional exhaustion activate the sympathetic nervous system, putting the body into fight-or-flight mode. When the sympathetic nervous system is activated, a surge of stress hormones—cortisol and adrenaline—often follows. As a result, increased alertness and REM sleep deprivation can occur.

1 hour before bedtime:

Avoid screen use (phones, tablets, TVs, etc.).
Screens emit blue light, which inhibits natural melatonin production. Melatonin is essential for regulating sleep-wake cycles, essentially signaling when it is time to sleep

Good-quality sleep is just a few healthy choices and routine tweaks away! You can start today with this 3-2-1 framework. You owe it to your health to make catching those z.’s a priority.

by francesca depaul, M.S.

Francesca is a therapist at our New Hope office and offers services in person and online through our HIPAA compliant platform. Francesca is passionate about working with adults, adolescents, couples, and families who are seeking to overcome challenges with relationships, life transitions, trauma, anxiety, and depression. To read more click here.

A BETTER LIFE THERAPY

A Better Life Therapy was founded in 2013 with a passion for providing warm, compassionate services to individuals and families in Pennsylvania. Our team specializes in relationship health as well as individual mental health. Our team has expertise in areas like anxiety, grief, depression, pregnancy related issues, sexual issues, substance use and trauma.