Do you have trouble nodding off at night? Or do you have trouble staying asleep? Or do you wake up multiple times a night? Or maybe you are affected by all three of these scenarios that are robbing you of the sleep you want and need. Here are 3 sets of 3 rules that will help you fall asleep faster, experience deeper restorative rest, and wake up with less morning grogginess.
The Clinical Insomnia Rule
This 3-3-3 rule for sleep is a clinical guideline used by medical professionals to recognize chronic insomnia. They use these three criteria to separate temporary lifestyle fatigue from chronic sleep disorders:
- 3 nights a week: Disrupted sleep or trouble falling/staying asleep happens at least three times weekly.
- 3 months duration: The sleep disruption has lasted for a minimum of three continuous months.
- 3 daily impacts: Daytime functioning suffers in at least three ways, such as fatigue, brain fog, irritability, or poor concentration.
It is estimated that about 10% of the world’s population experiences insomnia that qualifies as a medical condition. It can lead to other serious health issues such as depression, anxiety, high blood pressure, heart attack, or stroke, among others.
There are many ways to treat insomnia including talk therapy and medications. If you suspect your sleep disturbances rise to the level of chronic insomnia, you should seek medical advice. There are many ways to treat it, including talk therapy and medications.
The Wind-down Rule
Common sleep mistakes include drinking caffeine or alcohol too late, keeping the bedroom too warm or bright, and changing your sleep schedule on weekends. Fixing these habits helps your body rest better.
You may also want to apply a "3-3-3 Wind-down Rule” to prepare for bedtime.
- Stop: Heavy meals 3 hours before sleep.
- Stop: Work or intense mental focus 3 hours before sleep.
- Stop: Screen time 3 hours before sleep. (This one may be the hardest of all for many of us. If you can’t pull yourself away from your phone or TV set that far in advance, shoot for at least one hour of no screen time before turning in.).
The Sensory Rule
Another thief of a good night’s rest is anxiety. To calm your racing mind, try the “3-3-3 Sensory Rule” a fast, simple grounding technique.
- See 3 things: Look around your space. Name three objects you can see (like a pen, a lamp, or a shoe). Notice their color or shape.
- Hear 3 things: Close your eyes or soften your gaze. Listen for three distinct sounds (like traffic, a fan, or a bird).
- Move 3 body parts: Choose three parts of your body to move (like wiggling your toes, rolling your shoulders, or clenching and releasing your fists).
This Sensory Rule works for many people, and it may help you because it pulls your brain away from concerning thoughts. Moving physical parts brings you back into the present moment slowing down your body’s stress response.
Getting a good night’s sleep can come down to a few numbers. Following these 3-3-3 rules can help you enjoy better quality sleep for a healthier body and mind.
