Junk Sleep: Why You're Always Tired
We’ve all had those nights where we technically slept, but we woke up feeling like we hadn’t. That’s junk sleep. It’s the kind of sleep that checks the box on your tracker but still leaves you groggy, unfocused, and irritable.
Junk sleep is what happens when you go to bed without really preparing your body and brain for true rest. You might get the hours, but not the quality. And over time, this kind of sleep debt can quietly sabotage your mood, metabolism, immune system, memory, and decision-making.
So, how do you clean it up?
Start with a simple framework called the 3-2-1 Rule.
The 3-2-1 Rule for Better Sleep
Think of this as your evening shutdown sequence:
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3 hours before bed - Stop eating. Digesting food raises your core body temperature and disrupts the deep phases of sleep.
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2 hours before bed - Cut off the fluids. This helps reduce the chance of middle-of-the-night bathroom trips.
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1 hour before bed - No screens. Blue light messes with your melatonin production and keeps your brain artificially alert.
This rule alone can dramatically improve your sleep quality. But if you want to take it further, consider building a full sleep routine.
More Tips to Upgrade Your Sleep
Here are a few more strategies to help you get truly restful sleep- every night:
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Keep it dark
Light, especially from streetlights, nightlights, or electronics, suppresses melatonin. Use blackout curtains and cover or remove any LEDs. -
Keep it cool
The ideal sleep temperature is between 60 and 67°F. A cooler environment helps your body maintain the drop in core temperature needed for deep sleep. -
Create a wind-down routine
Whether it’s reading, stretching, praying, or journaling - do something that helps you shift gears and signal to your body that the day is over. -
Go to bed and wake up at the same time every day
Yes, even on weekends. Your body thrives on rhythm, and a consistent schedule improves your sleep cycles. -
Limit alcohol and caffeine
Both interfere with deep sleep, even if they help you relax or fall asleep initially. Cut caffeine off by mid-afternoon and keep alcohol in check. -
Keep your bedroom sacred
Use your bed for sleep. No TV. No laptop. No scrolling. Train your brain to associate the bed with rest.
Final Thought: Your Day Starts the Night Before
If you’re dragging through your days, snapping at your friends, or needing three cups of coffee just to feel human, don’t underestimate the power of real sleep. Not just more sleep, but better sleep.
Start small. Try the 3-2-1 rule tonight. Then build from there.
You may not need more hours...just better ones.
Ryan Giles
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