08/24/2025
🌙 So many people struggle with quality sleep — including many of our patients.
Insomnia, tossing and turning, or waking up unrefreshed… it’s a common concern.
One of the most effective ways to improve sleep quality is the 10-3-2-1 Method:
🔟 10 hours before bed → no caffeine (gives your body time to clear it)
3️⃣ 3 hours before bed → no food (lets digestion rest while you do)
2️⃣ 2 hours before bed → no work (allows the mind to wind down)
1️⃣ 1 hour before bed → no screens (blue light blocks melatonin)
The result? Deeper, more restorative sleep. Which means you wake with better energy, sharper focus, steadier mood, and stronger resilience throughout the day.
Of course, the 10-3-2-1 is just one tool. We often combine it with other naturopathic strategies — nutrient support, stress reduction, breathwork, grounding, and environment optimization — tailored to each patient’s needs.
💤 Sleep isn’t just rest. It’s where your body repairs, detoxifies, and rebuilds. Protect it, and watch your days transform.
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