(Image credit: Future)
Most of us know what we need to do in order to get a good night’s sleep. But I’ve found that when life gets busy, my routine gets thrown out of whack and middle insomnia makes an unwelcome return.Waking up at 3 a.m. is miserable and I’ll never stop searching for ways to sleep peacefully throughout the night, every night. To help get my sleep back on track and fix my middle of the night awakenings, I’ve given the 3-2-1 sleep rule a go — and it’s already reduced my middle insomnia.Sticking to a simple wind down strategy like the 3-2-1 method has helped me get back to the basics of healthy sleep hygiene and effectively reducing my 3 a.m. wake-ups. Below, I’ll dig into what this method is and how it helps with middle insomnia, plus share expert advice from leading sleep doctors on how to banish 3 a.m. wake-ups.Key takeaways: At a glanceThe 3-2-1 sleep rule is a structured process of winding down before bedPractices such as avoiding heavy meals and cutting out screens before bed help promote quality sleepAs well as falling asleep faster, I’ve found that sticking to a strict wind down structure helps combat my 3 a.m. wake ups through the healthy production of key ‘sleep’ hormones What is the 3-2-1 sleep rule?The 3-2-1 sleep rule is a term to describe a structured wind down routine, drawing on healthy habits that help promote deep sleep in a structured way. Here’s how to do it:3 hours before bed: Stop eating heavy meals or consuming alcohol.2 hours before bed: Stop working and engaging with stimulating tasks.1 hour before bed: Turn off your screens or devices, including your TV.How the 3-2-1 sleep rule reduced my 3 a.m. wake ups
