Get The Sleep You Need To Live The Long Life You Deserve
Sleep is one of the most important – and most neglected – aspects of living a long and happy life for years to come.
"Quality sleep is the cornerstone of longevity and overall well-being,” says Dr. Mohammad Jarbou, a board-certified sleep medicine expert who co-founded The Longevity Clinic.
“It’s not just about the quantity of sleep, but the quality that matters. During sleep, your brain and body perform critical tasks for physical and mental restoration.”
That’s why we recommend a simple, powerful strategy you can implement tonight to improve your sleep quality: the 3-2-1 rule. You’ll be investing in your long-term health and potentially adding years to your life.
It’s a straightforward approach to bedtime preparation, designed to optimize your body and mind for rest.
Here’s how it breaks down:
*3 Hours Before Bed: No Food. Give your digestive system time to wind down before sleep. Eating too close to bedtime can disrupt your sleep cycle.
*2 Hours Before Bed: No Drinks (except small sips of water) and no Exercise. While staying hydrated is important, excessive fluids before bed can lead to nighttime bathroom trips. Similarly, vigorous exercise raises your heart rate and body temperature, making it harder to fall asleep.
*1 Hour Before Bed: No Screens. That means turning off the TV, putting down your phone, and closing your laptop. The blue light emitted from screens suppresses melatonin, the hormone that regulates sleep. Opt for calming activities like reading with ambient light (avoiding bright lights) or gentle stretching.
It also helps to exercise earlier in the day. Exercise is fantastic for sleep, but timing is key. Aim for workouts earlier in the day.
Remember, sleep and exercise have a reciprocal relationship. Good sleep fuels better workouts, and consistent exercise promotes deeper sleep. While both help each other, the stronger evidence shows that good sleep improves exercise.
Why does this work?
This 3-2-1 principle aligns with your body’s natural sleep-wake cycle. By avoiding food, drinks, exercise, and screens in the hours leading up to bed, you’re creating an environment conducive to restful sleep.
While implementing the 3-2-1 rule is a great first step towards better sleep, sleep issues often run deeper.
Dr. Jarbou will interpret the results of a complete home sleep study and make recommendations for treatment, which may include CPAP therapy or medications.
The payoff can be huge.
“I’m 61, but I feel 31,” says Longevity Clinic client Nancy West, thanks to “a sleep hygiene regime that has helped work wonders. ”
“Dr. Jarbou convinced me to get a smart watch, so we can monitor my heart and sleep information.
I was reluctant since smart watches are big and ugly, and I’m a bit of a clothes horse.”
“But the watch has become my best friend. My overall habits are much better, and I find myself in a far more positive frame of mind,” she says.
“I’m seeing this next phase of life as full of possibilities rather than compromises and concessions.”
