31/07/2025
😴 Want Better Sleep⁉️
Gawin niyong Habit ang 3-2-1 Method
Maraming tao ang hirap makatulog kahit pagod na pagod na. Isa sa madalas na sanhi: OVERSTIMULATION — mula sa pagkain, inumin, at gadgets. Pero may simple at evidence-based na routine na makakatulong: ang 3-2-1 Sleep Method.
📌 Ano ang 3-2-1 Method⁉️
✔️ 3 hours before bed – Stop eating
✔️ 2 hours before bed – Stop drinking liquids
✔️ 1 hour before bed – Turn off screens and gadget
🕒 3 hours before – No more eating
Kapag kumakain ka malapit sa bedtime, lalo na ng mabigat o high-carb meals, napipilitan ang katawan na i-digest ang pagkain imbis na mag-relax at mag-shift sa repair mode.
📉 Resulta: Mahirap makatulog, mababaw ang tulog, at bumababa ang quality ng rest.
👉 Tip: Lalo na kung may GERD, reflux, fatty liver, o metabolic issues — sobrang helpful ng strategy na ito.
🕑 2 hours before – No more liquids
Too much fluid intake near bedtime increases the chance na magising ka sa gitna ng gabi para umihi (nocturia).
📉 Resulta: Fragmented sleep, grogginess, at minsan elevated morning blood pressure.
👉 Solution: Uminom nang sapat buong araw, pero bawasan 2 hours before sleeping.
🕐 1 hour before – Power down screens
Blue light from phones, tablets, and TVs suppresses melatonin, the sleep hormone.
📉 Resulta: Delayed sleep onset, restless nights, and reduced REM sleep.
👉 Tip: Iwasan ang stimulating content at palitan ito ng calming routines like reading a physical book or journaling.
Ang tamang tulog ay hindi luxury — ito’y essential para sa:
✅ Blood sugar control
✅ Hormonal balance
✅ Fat loss and muscle repair
✅ Mental focus and emotional regulation
✅ Immune system support
Kahit gaano ka pa ka-strict sa low carb or exercise, kung kulang ka sa tulog, pwedeng bumagal ang progress mo.
Start tonight. Improve your sleep, improve your health.💪
Try the 3-2-1 Method and make it part of your healing routine. 🌿
CTTO Dr.Brian
