Improving your sleep as the new year starts

Ever felt like a zombie after a bad night’s sleep? You’re not alone. Poor sleep can mess with your health in surprising ways, like causing weight gain and memory problems.

A simple trick can help you get the rest you need.

If your New Year’s resolution is to get better sleep, a countdown might be more useful than you think.

“A bedtime routine every night, the same thing,” said Leandre Schoeman, certified sleep consultant. “It starts to act as a queuing system to the body and the brain.”

Psychologists now recommend the 3-2-1 sleep rule for your best night’s rest.

Three refers to this: stop drinking alcohol three hours before bed. People who go to sleep with alcohol in their system experience less REM sleep, which impacts memory, creativity and ability to learn.

Two means stop eating full meals two hours before bed. While a light nutrient-rich snack can be OK, lying down immediately after a meal can cause acid reflux as your stomach contents press against your esophagus.

One is to stop drinking fluids one hour before bed. Excess fluids can lead to a bladder that wakes you up throughout the night, disrupting the sleep cycle and affecting everything from your physical to your mental health.

“Even with partially sleep-deprived individuals, they note that they struggle with feeling lonely, added stress, tension, anxiety, the list goes on,” Schoeman said.

Remember 3-2-1 because ignoring it can be hazardous to your health.

Experts also recommend avoiding blue light, exercising after 8 p.m. and lowering the temperature in your bedroom to around 65 degrees.