To get a good sleep, Dr Lu advises a simple ‘3-2-1’ rule: stop eating three hours before bed, fluids two hours before, and screens one hour before. Photo / DepositPhotos
Dr Steven Lu says his patients often optimise every aspect of their health except the one that truly drives recovery – a good night’s rest.
As an intensive care specialist, Dr Steven Lu spent five years treating patients who were critically ill and close to death. Spending his days diagnosing complex illnesses, managing life support systems and caring for patients with advanced organ failure made him realise that his definition of “success” was rather short-sighted.
“As doctors, we should be trying to stop these illnesses and problems upstream so people don’t ever have to see the inside of a cardiac theatre, or even come into hospital,” says Lu.
This utopian vision of the healthcare system reshaped Lu’s career trajectory – he retrained as a specialist GP and launched his business, Everlab, in 2023. It’s now Australia’s leading personal longevity clinic.
Patients at his clinic are guided through an advanced screening programme which can detect up to 1000 diseases. “We help our patients to understand themselves through data,” he explains.
This includes precise body composition and bone density measurements, lipoprotein and lipid profiles to analyse heart disease risk, and insulin resistance and glucose tracking to determine metabolic function. A multidisciplinary team of doctors, nutritionists and physiotherapists analyse the results to create tailored diet, exercise, sleep, and recovery plans, all important elements for a long and healthy life.
Yet, above all else, Dr Lu believes the key is sleep. While you can get by for a while on an unhealthy diet or without much exercise, insufficient sleep can cause immediate major problems, he explains.
Recently, Lu saw a patient who was doing everything “right” – eating well, exercising and taking a stack of supplements. Yet they still felt drained, foggy and generally unwell. As they talked, Lu says one thing became clear – sleep was the missing piece.
“It’s a pattern I see all the time in the clinic,” he explains. “People will optimise almost every aspect of their health except the one that actually drives recovery – deep, restorative sleep.” In fact, chronic sleep deprivation shows up in lab tests in the form of elevated inflammatory markers, gradually increasing insulin resistance (which can lead to weight gain and diabetes) or unexpectedly high cortisol (stress) levels.
“These are all signs that the body is under stress and not repairing and resetting properly during deep sleep,” Lu says. “When we focused on improving my patient’s sleep, everything started to click. Their energy improved and their health habits started delivering results.”
Why sleep is the foundation to a long, healthy life
“Fitness and nutrition are billion-dollar industries and there are constantly new fads for ‘optimising’ these pillars of health, some more worthwhile than others,” he explains. “Yet we often ignore the eight hours of the day that matter the most. Poor sleep is detrimental to all functions and there are associations with an increased risk of diabetes, coronary artery disease, heart diseases and some cancers too.”
A 2024 investigation using UK Biobank data found that individuals sleeping less than six hours a night had a notably higher risk of developing type 2 diabetes compared with those who slept for seven to eight hours. The increased risk persisted even among adults with healthy eating habits.
Meanwhile, a 2019 study published in the Journal of the American College of Cardiology, also used UK Biobank data and found that consistently sleeping for less than six hours a night was linked to a 20% higher risk of heart attacks compared to those sleeping six to nine hours.
So, while we know that good sleep is important, how can we achieve it? Lu shares his top tips.
Prioritise quality over quantity using the 3-2-1 protocol
We are often told that eight hours a night is the key, however Lu believes that the quality of your sleep is just as (if not more) important.
“Looking at sleep quality solely through the lens of duration is like looking at food quality through the lens of calories only,” he says. “You can eat pure sugar and get all the calories you need in a day, but we know that isn’t good for you.”
Lu encourages his patients to follow the “3-2-1 protocol” – simply put, you should finish eating three hours before bed, finish drinking fluids two hours before bed, and avoid looking at screens for an hour before bed.
“If you eat sugary or carbohydrate-rich foods before bed, this triggers insulin release which can suppress the production of neurotransmitters including melatonin [the sleepy hormone], making it harder for you to fall asleep,” he explains. Additionally, the body signals that it is time for bed by dropping its core temperature – yet the digestion process keeps it warm, thus inhibiting sleepiness.
Lu’s explanation for the fluid rule is that by not drinking anything within two hours of sleeping, you are less likely to wake up in the night and need the toilet, meaning you sleep more soundly. Similarly, his screen time rule follows a wealth of research around blue light suppressing the production of melatonin, disrupting sleep and the body’s circadian rhythm.
“By following this protocol, you eliminate some of the most detrimental behaviours that contribute to poor sleep quality,” Lu says.
Look out for signs of poor sleep and act on them
Additionally, he encourages his patients to “be their own detective”, and look for clues of poor sleep quality. This includes mouth breathing or persistent snoring – both of which can manifest in a dry mouth, a bad taste in your mouth, excessive drool on your pillow or bad breath in the morning.
“These signs should not be dismissed as ‘normal’ as they can damage your quality of sleep,” Lu says. An open mouth pushes the tongue back into the throat and narrows the airway, restricting airflow which may lead to increased sleep disturbances. Meanwhile the noise and physical strain of snoring can cause you to wake up multiple times during the night, fragmenting sleep cycles and forcing the body into lighter and less restorative sleep stages.
“It is worth considering a trip to the doctor’s surgery if these problems persist.”
Plan your day for good sleep
Lu compares falling asleep to landing a jumbo jet. “There are hundreds of dials that need to match up perfectly for you to land this plane,” he explains. “Rather than a sudden stop, it is a gradual process and you need to consider which factors will influence the smoothest landing.”
He believes that starting the day outside is an important step in this process. “Getting sunlight on your face in the morning can help to stimulate melatonin production and regulate your circadian rhythm,” he explains. A 2025 study in BMC Public Health supports this, and found that morning sunlight exposure influences overall sleep regulation and quality, particularly when you get outside before 10am.
Unfortunately, staring at a light bulb indoors doesn’t produce the same effects – it needs to be natural light. Every day, Lu prioritises morning sunlight by walking his children to school. After that, he cleans his teeth and mouth. He has a meticulous routine which, surprisingly, is also linked to improving his quality of sleep.
Take brushing your teeth seriously
“Looking after your oral microbiome will improve your airways to ensure you can breathe well and are not grinding your teeth during sleep,” he says. “Plus, oral inflammation and periodontal [gum] disease are linked to a reduced quality of sleep. There are associations with an increased risk of cardiac diseases too.”
Lu uses interdental brushes to clean the gaps between his teeth and under the gum line, before flossing, and then brushing. “Your gums should be nice and tight, and a pale pink colour,” he says.
Mounting evidence links gum disease to plaque build-up in the arteries, and a higher risk of major cardiovascular events like heart attacks and strokes. A scientific statement, published by the American Heart Association, suggests this association may be due to bacteria from infected gums entering the bloodstream, with widespread chronic inflammation.
Get your 30g of fibre a day
When it comes to nutrition, Lu has a few non-negotiables – limit carbohydrates, focus on fibre, avoid ultra-processed foods, and do not over-eat. “Fibre nurtures your gut health, which can actually help improve your sleep too,” he says.
A 2023 study in the European Journal of Nutrition found multiple associations between irregular sleep patterns and harmful bacteria in the gut. Emerging evidence suggests there is a two-way relationship – a diverse microbiome promotes better sleep, while poor sleep patterns disrupt gut health.
Meanwhile, a 2024 review found that consuming a diet high in fibre and polyphenols (anti-inflammatory compounds found in plants) can help produce sleep-inducing hormones such as melatonin, serotonin and tryptophan.
Lu eats lots of oats and rye – two foods rich in beta-glucan fibre, which is linked to a range of health benefits, including blood sugar control and reduced cholesterol levels. If you don’t consume enough fibre through your diet alone (the recommended intake is 30g per day), he recommends taking psyllium husk supplements, which are a natural source of soluble fibre.
“As a society we are all eating too many carbs and not enough fibre, and as we know this can be detrimental to sleep and wider health, so I try to prioritise getting these two things right in my diet,” Lu explains.
Be your own ‘health detective’
His take-home message is that optimising your health in a world obsessed with longevity and the latest fad diets and exercises can be difficult, but taking an interest in your health and being your own detective is key.
“Even just sitting down and thinking about your own family history – what diseases run in your family, if you are at risk of them and what you can do to lower that risk – is a good step,” he says. Looking after your health is a lot easier when you focus on one clear goal and have a plan to get there, Lu explains, whether that’s reducing your blood pressure, escaping the diabetes danger zone or losing weight.
He recalls working with a mother of two in her early 40s, who was eating a balanced diet and consistently hitting the gym. Yet, she felt constantly run-down and struggled to keep up with her children. Her initial tests showed early insulin resistance, plus mildly elevated inflammation and blood pressure. “These were subtle signs,” Lu says. “But together they explained why her energy levels were so low and why she was gaining weight despite her healthy habits”.
Tests at the clinic found her sleep quality was poor, stress levels were high, and her nutrition (while generally good) wasn’t optimised for her metabolism. Over the next few months, with targeted sleep and diet interventions, her energy slowly returned and she could keep up with her children, and focus at work.
After a few months, Dr Lu concludes, “she wasn’t just surviving, but thriving”.