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Health Spotlight: Get better sleep with the Three-Two-One rule

Last Updated 2 weeks by Amnon J. Jobi | Amnon Front Page

INDIANAPOLIS (WISH) — Only 9% of Americans report waking up in the morning feeling well-rested. If you want to be a part of that 9%, consider a new technique to get better sleep.

Psychologists recommend a Three-Two-One sleep rule to get the best night’s sleep.

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Three-Two-One Rule

  • Stop drinking alcohol three hours before bed.
  • Don’t eat full meals two hours before bed.
  • Stop drinking fluids one hour before bed.

Drinking alcohol before sleeping can disrupt your rapid eye movement sleep, a phase of sleep where most of your dreams occur. REM sleep is thought to be an important part of memory and learning.

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Eating a full meal two hours before bed can cause acid reflux. Try to avoid any large meals, however a light snack is fine.

Have you ever woken up in the middle of the night to use the bathroom? Going to bed with a full bladder can disrupt your sleep cycle, which is why it’s recommended to cut fluids an hour before bed.

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This story was created from a script aired on WISH-TV. Health Spotlight is presented by Community Health Network.