The 321 bed rule is a sleep hygiene strategy that is used and designed to improve your sleep quality.
The 321 bed rule or sleep hygiene strategy improves your sleep quality by setting, a 3, 2 and 1 hour deadline before you go to sleep for certain activities.
When you use the 321 bed rule or sleep hygiene strategy, it aims to help reduce stimulation, manage your digestion and prepare your body for sleep and rest.
The way the 321 bed rule works is as follows.
3 hours before you go to bed, stop eating and specifically avoid eating heavy or high calorie meals and alcohol to ensure better digestion as well as sleep continuity.
2 hours before bed, stop working, stop checking emails and stop engaging in stressful tasks to allow your mind to relax.
And then 1 hour before you to bed, turn off all electronic devices, including your phone's TVs, laptops, desktop computers etc to reduce blue light exposure, which also interferes with production of melatonin in the body.
Using the 321 bed rule routine, helps to train your brain to transition into a rest phase and increase the efficiency of falling asleep.
Other things that can help for falling asleep and staying asleep are to take some melatonin supplements or sleeping medications if needed.
And create a dark, calming environment by turning off the lights and replace any screen time with relaxing activities such as reading a book, meditation or even light stretching.
The goal with the 321 bed rule is also consistency over perfection, and so you should aim to make this a habit for long term improvement in your sleep.