3-2-1 formula for a sound sleep:
Have your dinner three hours before your sleep:
Eating a heavy meal just before bedtime can make it difficult to fall asleep and may cause digestive issues. It's best to finish your dinner at least three hours before your bedtime to allow your body enough time to digest the food. If you feel hungry before bedtime, you can have a light snack like a banana or a small bowl of oatmeal.
Complete all your work 2 hours before your sleep:
Working late into the night can cause stress and anxiety, making it difficult to fall asleep. It's recommended to finish all your work at least two hours before your bedtime to give your mind enough time to relax and unwind. You can use this time to read a book, listen to soothing music, or take a warm bath.
Put off your laptop and mobiles 1 hour before sleep:
The blue light emitted by electronic devices like laptops, smartphones, and tablets can interfere with your sleep-wake cycle. It's advisable to put off all your electronic devices at least an hour before your bedtime. You can use this time to meditate, do some gentle yoga, or practice deep breathing exercises.
By following this 3-2-1 formula, you give your body and mind enough time to relax and prepare for sleep. This can help you fall asleep faster and enjoy a deeper, more restful sleep.
As a result, you'll wake up feeling refreshed and energized the next day, ready to tackle the day's challenges.