Sleep psychologist Michael Breus recently shared tips on the “Today” show for waking up fully rested, especially during the fall season change when cooler temperatures and reduced light can make it difficult to rise in the morning.
One technique Breus recommended is the “3-2-1 rule,” which advises individuals to stop drinking alcohol three hours before bed, eating two hours before bed, and drinking fluids one hour before bed. While this rule is not harmful, experts caution that it may not be a strict requirement for achieving better sleep.
Dr. Timothy Young, a sleep medicine specialist at Mayo Clinic Health System, noted that the 3-2-1 rule serves as healthy guidelines, but there is no concrete evidence to support its exact numbers. Similarly, Jennifer Goldschmied, an assistant professor of psychiatry at the University of Pennsylvania, emphasized the lack of studies backing the rule's strict adherence.
Alcohol consumption before bed can disrupt sleep quality, leading to less total sleep time and REM sleep. Additionally, alcohol use is associated with sleep apnea, which can hinder restful sleep due to snoring and breathing difficulties.
While the 3-2-1 rule suggests limiting fluids and food intake before bed, experts advise that staying hydrated and eating a light snack if necessary may not necessarily interfere with sleep. Prioritizing calming practices before bed such as stretching, avoiding screens, and establishing a bedtime routine are essential for winding down and preparing the body and mind for restful sleep.
In conclusion, the 3-2-1 rule may offer some helpful guidelines for improving sleep quality, but it is not a strict requirement for achieving better rest. Prioritizing calming practices and creating a bedtime routine that works for the individual can be more beneficial in achieving a good night's sleep.