The 3,2,1 rule

To give yourself the best possible chance of getting a deep restorative nights sleep, try following the 3,2,1, principle.

Avoid food 3 Hours before bed.

One common mistake that people make is eating too close to bedtime. When you eat, your body directs blood flow to the digestive system to help break down the food. This can make it harder to fall asleep and stay asleep because your body is still actively digesting. Eating a heavy meal before bed can also cause discomfort, indigestion, and heartburn.

Additionally, certain foods can disrupt sleep, including those high in sugar, caffeine, or alcohol. These substances can interfere with the body’s natural sleep-wake cycle, making it harder to fall asleep and stay asleep.

To ensure you have quality sleep, it’s best to avoid eating at least three hours before bedtime. If you need a snack, choose foods that are light and easy to digest, such as fruit, vegetables, or a small portion of protein. It’s also essential to be mindful of what you’re eating throughout the day, as what you eat can impact your sleep quality later that night.

By avoiding eating too close to bedtime and choosing the right foods, you can help ensure a good night’s sleep and wake up feeling refreshed and energized.

Avoid fluids 2 hours before bed.

One of the primary reasons why drinking fluids close to bedtime can negatively affect our sleep is because it can lead to more frequent trips to the bathroom.
This can interrupt our sleep and reduce the amount of time we spend in deep, restorative sleep. Additionally, consuming fluids that contain caffeine, such as coffee or tea, can also interfere with our sleep by increasing alertness and making it harder to fall asleep.

To ensure that you get a good night’s rest, it’s important to limit your fluid intake in the hours leading up to bedtime. This means avoiding caffeine-containing drinks and drinking water or other fluids earlier in the evening to allow your body to process them before you go to bed.

By being mindful of our fluid intake before bed, we can improve the quality of our sleep.

Avoid devices 1 hour pre bed.

In today’s digital age, it’s easy to get caught up in using electronic devices such as smartphones, laptops, and tablets right before bedtime. While it may seem harmless, the truth is that using devices close to bedtime can significantly impact the quality of your sleep.

Electronic devices emit a blue light that can suppress the production of melatonin, a hormone that regulates sleep. This can lead to difficulty falling asleep, staying asleep, and achieving deep, restorative sleep. In addition, using devices before bedtime can also stimulate the brain, making it more difficult to wind down and relax.

To ensure that you get quality sleep, it’s important to avoid using electronic devices at least one hour before bedtime. Instead, try engaging in relaxing activities such as reading a book, taking a warm bath, or practicing meditation or deep breathing exercises. These activities can help you relax and prepare your mind and body for restful sleep.

Quality sleep is essential for good health, and avoiding the use of electronic devices close to bedtime can go a long way in improving the quality of your sleep. So next time you’re tempted to check your phone or watch TV before bed, remember that a good night’s sleep is worth powering down for.

If you are struggling to get good quality sleep, try implementing the 3,2,1 rule and see if it helps! If you need anymore help with your training and weekly routine, Book a FREE intro with the SHIFT team and we can show all the other tools in our tools box to help you thrive!


My 4 Physical Pillars. 

I have tried lots of training modalities over the years. After a long testing period I have built my physical health around the 4 following


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