Last time, we talked about sleep cycles and the 90-minute rule. Today, let’s look at something just as powerful: your evening ritual.
🌟 Today’s Sleep Tip: The 3-2-1 Rule
A simple routine that helps your body wind down:
3 hours before bed → No big meals 🍝
2 hours before bed → No alcohol 🍷
1 hour before bed → No screens 📱
👉 Even if you can only do the “1” (no screens for an hour), you’ll notice better sleep quality within a week.
🛠 Quick Sleep Hack: Dim the Lights
Lowering light levels 30–60 minutes before bed signals to your brain that it’s time to produce melatonin (your sleep hormone). Try:
Switching to lamps instead of overheads
Using a warm light bulb or salt lamp
Turning your phone brightness to the lowest setting
📊 Poll: What’s the hardest part of winding down?
What's the hardest part of winding down?
🔖 Sleep Pick of the Week
Philips Hue Smart Bulbs — you can set them to gradually dim at night or even add an amber hue for a “sunset” vibe.
👉 Explore here
If you know someone glued to their phone at midnight, forward this email to them!
That’s it for tonight’s ZzzBrief. Start small — even dimming your lights an hour before bed can make a real difference. Try it out, and let me know how you feel tomorrow morning. 🌙✨
Sweet dreams,
Bri
P.S. I’m not a doctor — just sharing research and practical tips. Always talk with your healthcare provider before making big changes to your sleep or health routines. Some links I share may be affiliate links, which means I may earn a small commission if you purchase through them (at no extra cost to you).