MELATONIN & SLEEP: SCIENCE-BACKED, PLAIN-LANGUAGE GUIDE “Good sleep is prepared—not accidental.” The 3-2-1 rule is a practical framework to improve sleep: 3 hours before bed stop heavy meals and alcohol; 2 hours before bed stop work/mentally demanding tasks; 1 hour before bed reduce screens and bright light. This lowers digestive load, calms the stress system, and reduces light exposure that suppresses natural melatonin production. If you use melatonin, this rule complements it: dimmer evening light supports your own melatonin release, and the supplemental “timing signal” becomes clearer. Also consider cutting caffeine at least 6–8 hours before bedtime (individual sensitivity varies), as caffeine reduces sleep pressure. The goal isn’t perfection; it’s consistency. Applied for 2–3 weeks, many people find it easier to fall asleep and stay asleep.