The 3-2-1 Sleep Rule Two Stanford MDs Swear By

About This Episode

Before you spend another dollar on sleep supplements, try the protocol that actually costs nothing. Dr. Hillary Lin (@goCareCore) and Dr. A. Alexander (@CoreViva) break down the 3-2-1 rule—a simple framework that works with your circadian biology instead of against it. 3 hours before bed: Stop eating. Digestion and deep sleep don’t mix. 2 hours before bed: Last call on fluids. Your bladder will thank you. 1 hour before bed: Screens off. Your pineal gland needs darkness to release melatonin naturally. No gummies. No gadgets. Just biology. 🔔 Subscribe for evidence-based longevity from physicians who cut through the noise. #3-2-1SleepRule #StanfordMDSleepTips #NaturalMelatonin #PinealGland #CircadianRhythm #SleepProtocol #LongevityDoctor #SleepScience #BetterSleepNaturally #SleepOptimization #Healthspan #FunctionalMedicine #CareCore #Coreviva