Robert Whitfield MD shares the three, two, one rule: stop eating 3 hours before bed, drinking 2 hours before, screens 1 hour before. Keep your room cool and dark, and consider white noise to help you sleep.
Three hours before bed.
Two hours before bed.
One hour before bed.
The way to hack this, if you will, is use a three, two, one rule. Stop eating three hours before you go to bed. Stop drinking two hours before you go to bed. Get off your screens an hour before bed. And then you get your room cooler. And if you need like, background noise, there's all sorts of apps and everything. And then you have to cut out ambient light. So if you're in a room that's brighter, there's no chance you're going to sleep right away. So a sleep mask, uh, maybe Alex has one she can recommend. But you have to have these things in order to actually even remotely get a stretch of sleep.
I'm Blackout curtains, no big lights after a certain time, only beeswax candles or red lights. Switching your, like night table lamps to be red light bulbs too.
These are all just like basic things. And people who have problems with digestion are never going to sleep well. So if you eat late, there's no chance you're going to sleep. It's not going to happen.
