Neuroscientist Says Brain Needs 3-3-4 Gratitude Routine to Sleep

1 articles · Updated · Newsweek · Aug 2

Yousuf Aslam said poor sleep often reflects unresolved stress and anxiety, with the brain unable to switch off until it feels safe enough to leave a heightened alert state.
Two systems regulate sleep biologically—the 24-hour circadian rhythm and sleep-wake homeostasis—but stress can raise cortisol, trigger fight-or-flight responses and block the shift from beta to alpha brain waves.
Aslam said that “unsafe” state is often driven by past regrets or future worries, and he linked late-night phone scrolling to people trying to exhaust themselves when they cannot relax naturally.
His fix is a handwritten 3-3-4 gratitude exercise before bed: three things from the day or past, three about tomorrow and four about oneself in the present.
He also recommends rereading the list within 45 minutes of waking and delaying messages and caffeine, arguing sleep quality—not just 7 to 8 hours—shapes focus, clarity and memory.