Create an evening routine
Description
Fall asleep faster with proven 3-2-1 evening routine: no food 3 hours before bed, no work 2 hours before, no screens 1 hour before. Transform your sleep quality tonight.
Why we recommend this
- Evening routines signal to the body that it's time to sleep
- Dr. Rangan Chatterjee's '3-2-1' rule: no food 3 hours before bed, no work 2 hours before bed, no screens 1 hour before bed
- Dr Andrew Huberman recommends reducing light exposure and physical activity before bed
- Consistent routines improve sleep onset and quality
Usage
30-60 minutes of wind-down activities
Timing
1-2 hours before bed
Important notes
- Avoid screens during wind-down time or use blue light blocking
- Choose calming activities over stimulating ones