HomeEntertainmentCelebritiesHow to sleep better with 3,2,1 bedtime method according to NHS doctor

How to sleep better with 3,2,1 bedtime method according to NHS doctor

An NHS doctor has shared a “cheeky sleep hack” to help you get better quality at night.

In an appearance on BBC Morning Live which he has shared on TikTok on Saturday (September 25) Dr Karan Rajan @dr.karanr explains the “3-2-1” bedtime routine.

The bowel surgeon, who is based in Sunderland, says the method tells you what to do three, two, and one hour before bed and promises it will help you achieve the “perfect” night’s sleep.

He says: “Three hours before bed don’t have any huge meals or alcohol.

“Alcohol stops you from having your rapid eye movement [REM] sleep which you need to have a deep restorative sleep.



Dr Karan appearing on BBC's Morning Live
Dr Karan appearing on BBC’s Morning Live

“Having a large meal before bed can increase the risk of acid reflux and indigestion which is going to affect your sleep quality.”

Dr Karan then explains the next number and says: “Two hours before bed get rid of the work, you need to be in a relaxed state of mind and winding down.

“One hour before bed – a lot of people will struggle with this – no screens.

“That means that late-night Netflix will have to go!”



Woman waking up in bed reaching for her phone
Sleep is easy for some and a nightmare for others

Since the clip was uploaded, it has been watched more than half a million times and thousands of people have “liked” it and left comments.

Many people agreed that the “no screens” rule was too much for them to handle.

One person said: “I’d rather stay awake forever. No way I shut off the TV during sleep.”

A second said: “Well that’s not true, the amount of times I’ve fallen asleep on the sofa watching Netflix.”

“I think it’s ironic that many nights your TikTok was the last thing I saw before I slept,” shared someone else.

According to the NHS, if you have insomnia it can help to write down your worries if you struggle with anxiety at bedtime.

It also suggests getting out of bed and doing something “relaxing” for a bit if you are lying awake for a long time, then return to bed when you feel more sleepy.

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How to sleep better with 3,2,1 bedtime method according to NHS doctor
Anurag Reddy
I'm a 29-year-old travel enthusiast, travel and nature photographer, Computer Science graduate, and Mass Communication student. I have seen different shades of life through traveling and lived different lives through reading. With every word I write, I travel within, and I understand myself better. Writing helps me discover myself, and that paved roads for me to choose writing as a profession.
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