HOLA SOBER LIFESTYLE
WINNIE TREHY
3-2-1 Method of improving sleep The 3-2-1 method is a simple yet effective approach to improve sleep quality by guiding us on what activities to avoid in the three hours, two hours, and one hour before bedtime. This method aims to create a conducive environment for relaxation and promote better sleep hygiene. Exercise raises your
body temperature and stimulates the release of adrenaline, making it more difficult to wind down and fall asleep. Likewise, mentally stimulating activities can increase alertness and make it harder to relax before bedtime. In the final hour before bed, it's best to steer clear of electronic devices such as smartphones, tablets, and computers. The blue light emitted by these devices can suppress the production of melatonin, a hormone that regulates sleep- wake cycles, and interfere with your body's natural sleep cues. By following the 3-2-1 method and avoiding stimulants, stimulating activities, and electronic devices in the hours leading up to bedtime, you can create a bedtime routine that promotes relaxation and sets the stage for a restful night's sleep. Implementing these simple yet impactful changes can help improve sleep quality and overall well-being, allowing you to wake up feeling refreshed and energized each morning.
In the three hours leading up to bedtime, it's recommended to avoid consuming caffeine and alcohol. Caffeine, found in coffee, tea, and some sodas, can disrupt sleep by stimulating the nervous system and delaying the onset of sleep. Similarly, alcohol may initially make you feel drowsy but can disrupt sleep patterns and lead to fragmented or restless sleep later in the night. As bedtime approaches, within the two-hour window, it's advisable to avoid engaging in stimulating activities such as intense exercise or working on mentally demanding tasks.
Exercise body temperature and stimulates the release of adrenaline, making it more difficult to wind down and fall asleep. Likewise, mentally stimulating activities can increase alertness and make it harder to relax before bedtime. raises your In the final hour before bed, it's best to steer clear of electronic devices such as smartphones, tablets, and computers. The blue light emitted by these devices can suppress the production of melatonin, a hormone that regulates sleep-wake cycles, and interfere with your body's natural sleep cues.
HOLA SOBER | MADRID
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