The 3-2-1 Method for Perfect Sleep
The 3-2-1 method was developed by sports performance coach Craig Ballantyne and follows a simple principle: clear boundaries before bedtime.
3 hours before bed: no heavy meals
Your digestive system needs rest so your body can regenerate.
2 hours before bed: no work
Your brain needs time to lower cortisol and shift into rest mode.
1 hour before bed: no screens
Blue light dramatically suppresses melatonin and can delay sleep onset by up to 90 minutes.
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