The 3-2-1 Wind-Down Routine for Better Sleep
A simple 3-2-1 routine to reduce late-night stimulation and improve sleep consistency.
Educational only: This page is for general informational purposes and is not medical or financial advice.
For personal guidance, consult a qualified professional.
Full disclaimer.
If you feel tired but “wired” at night, your body needs an off-ramp. The 3-2-1 routine is simple and effective.
What 3-2-1 means
- 3 hours before bed: avoid heavy meals if possible.
- 2 hours before bed: wrap up intense work and heavy content.
- 1 hour before bed: dim lights, reduce screens, do a calming routine.
Try this tonight: 10 minutes of low light + stretching + one page of reading.