Hey!
I recently attended a medical conference centered around holistic and functional medicine—and let me tell you, I walked away with so many gems. But one concept has been echoing in my mind ever since:
The 3-2-1 Wind-Down Method
🕒 3 hours before bed: Stop eating
🕑 2 hours before bed: Stop working
🕐 1 hour before bed: No electronics
Simple. Smart. Science-backed.
And yet—confession time—I haven’t done it.
I’ve told patients about it. I’ve told my kids about it. I may have told YOU about it in my office! I’ve praised its brilliance… But I haven’t actually tried it. Why? Because I like scrolling in bed. It’s become a habit, a comfort. You know the feeling?
But here’s what finally gave me the nudge:
A 2024 meta-analysis in Sleep Medicine Reviews reviewed over 40 studies (and thousands of participants) and found that screen use within an hour of bed led to:
– 22-minute delay in falling asleep
– 16 minutes less total sleep
– 35% drop in melatonin levels
– Lower self-rated sleep quality across the board
And what really hit me? The phrase "intended sleep time." Turns out I didn’t have one. I’ve just been drifting off whenever my body forced me to stop scrolling.
So tonight, I’m making a change:
A real bedtime—weekends and weekdays.
A real wind-down routine.
And yes, a real commitment to the 3-2-1 method.
What have you got to lose? (Sleep. The answer is sleep.)
Pick your bedtime tonight—and try the 3-2-1 method with me.
Let’s see how we feel in the morning.
Talk to you soon,
Nichole
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