The 3-2-1 Evening Routine: How to Wake Up Energised
Do you wake up groggy, like no amount of sleep can shake off that fog? Maybe you’re frustrated because you’re doing everything right but still feel tired, bloated, or low on energy. Sound familiar? It’s not just about how long you sleep—it’s about what you do before bed that sets you up for success.
That’s where my 3-2-1 evening routine comes in. It’s a simple, science-backed way to calm your body, support your digestion, and give your hormones the space they need to work for you, not against you.
Because let’s face it… feeling like yourself again starts with better rest.
What is the 3-2-1 Evening Routine?
It’s as simple as it sounds. Three steps, timed perfectly to give your body the reset it needs:
3 hours before bed – Finish eating.
2 hours before bed – Finish drinking (anything other than small sips of water).
1 hour before bed – Step away from screens.
Why does this matter? Let’s break it down…
3 Hours Before Bed: Finish Eating
Your digestive system needs time to do its job. Eating too close to bedtime forces your body to work overtime when it should be winding down. This can:
Disrupt sleep quality (hello, restless nights).
Spike blood sugar and impact insulin balance.
Cause bloating, indigestion, and discomfort.
Giving your body 3 hours without food lets digestion finish so you can fall asleep and stay asleep. Plus, balanced blood sugar means no 2am wake-ups from a sudden energy crash.
2 Hours Before Bed: Finish Drinking
Yes, hydration is important… but chugging water or sipping herbal tea late at night? That just means a few too many trips to the bathroom when you should be deep in dreamland. Finishing drinking (other than water sips) 2 hours before bed helps:
Minimise bathroom interruptions.
Avoid bloating and water retention.
Support a smoother, undisturbed sleep cycle.
1 Hour Before Bed: No Screens
Your phone, TV, or laptop emits blue light, which tricks your brain into staying alert. That late-night Netflix binge or Instagram scroll?
It’s stopping melatonin (your sleep hormone) from doing its job. And without melatonin, falling asleep can feel impossible. Swap screens for a book, journal, or light stretching to help you truly wind down.
Switching off screens 1 hour before bed can:
Help you fall asleep faster.
Support deeper, uninterrupted sleep.
Reduce mental stress and overwhelm from endless scrolling.
Why the 3-2-1 Method Works
This method is deceptively simple but incredibly effective because it addresses some of the biggest disruptors of quality sleep: digestion, blood sugar balance, hydration, and overstimulation.
When you give your body time to reset in the evening, it’s like handing it an invitation for better sleep, balanced hormones, and energy that actually lasts the next day.
What Can You Expect?
Here’s what clients notice when they stick to the 3-2-1 method:
Fewer wake-ups during the night.
Waking up feeling refreshed, not groggy.
Improved energy, mood, and focus throughout the day.
A noticeable drop in late-night cravings.
It’s a small shift, but one that packs a serious punch for your hormones, metabolism, and overall wellbeing.
Ready to Give It a Go?
If you’re tired of waking up tired, the 3-2-1 evening routine could be your game-changer. Start tonight and see how your sleep (and mornings) improve.
Because when you prioritise rest, everything else—from energy to cravings—falls into place.
Let me know how it goes! If you’re looking for more ways to balance your hormones and feel your best, drop me a message or book a chat.
