The 5-3-3 method (or rule) is a popular baby sleep training technique that sets a structured nighttime schedule: a baby sleeps for 5 hours, then stays awake for 3 hours, followed by another 3 hours of sleep, aligning with developing circadian rhythms to encourage self-soothing and consistent sleep, often used for babies around 4-6 months old. It involves not feeding the baby before the 5-hour mark, and using sleep training (like controlled crying) for wakings outside those blocks, helping establish longer stretches of sleep and reducing night feeds.
The 5-3-3 rule is a loose guideline for structuring a baby's sleep schedule: 5 hours of wake time before the first nap, 3 hours of wake time before the second nap, and 3 hours before bedtime.
So, when to start the 5-3-3 sleep method? Many pediatricians and sleep consultants suggest trying this structure when your baby reaches four to six months of age. By this stage, sleep cycles are lengthening naturally, and many infants show signs of readiness to move away from constant nighttime feeds.
The "3-2-1 Bedroom Method" (or a variation like the 10-3-2-1 rule) is a sleep hygiene strategy to improve rest by staggering when you stop certain activities before bed: stop heavy food/alcohol 3 hours before, stop work/mental stress 2 hours before, and turn off screens (phones, TVs, computers) 1 hour before sleep, creating a better wind-down for your body.
10 hours before bed: No more coffee or energy drinks. 3 hours before bed: Stop eating and drinking alcohol. 2 hours before bed: Stop working. 1 hour before bed: No more phones or screens.
3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning.
A prime example is the box breathing technique, famously used by the Navy Seals, known as the 4-4-4-4 method. This simple yet effective method involves a cycle of inhaling for 4 seconds, holding the breath for 4 seconds, exhaling for 4 seconds, and then pausing for 4 seconds before the next inhalation.
The idea is that when your mind tells you you're done and can't go any further, you are only at about 40% of your actual capacity. Push for that extra 60% when your mind is telling you to quit, that you're “at your limit.” Because you're most likely not.
When is the most challenging age for sleep training? The most challenging age for shaping sleep habits is typically between 18 months and 2.5 years. During this period, children transition from babies to toddlers and exhibit increased stamina and big emotions.
Put your baby in their crib when they're sleepy but still awake. Say goodnight and leave the room. If your baby cries when you leave, or if they wake at night, let them cry for as long as it takes for them to fall back asleep. Only respond if you're worried your baby is sick or injured.
One of the biggest mistakes parents make is being inconsistent with sleep training. Changing your approach too often or failing to stick to a routine can confuse your child, making it harder for them to develop healthy sleep habits and get well sleep.
The koala is famous for sleeping around 20-22 hours a day, which is about 90% of the day, due to their low-energy diet of eucalyptus leaves that requires extensive digestion. Other extremely sleepy animals include the sloth (up to 20 hours) and the brown bat (around 20 hours), with some snakes like the ball python also sleeping up to 23 hours daily.
The Ferber method involves parents checking in on their baby at set intervals in attempts to calm them before leaving again (until the baby falls asleep on their own). This method is suited for parents who want faster results and are comfortable with allowing their child to cry for specific periods.
The military sleep method utilizes breathing and relaxation techniques to help people fall asleep quickly. It combines elements of deep breathing, progressive muscle relaxation, biofeedback, and visualization. The technique may work best when combined with good sleep hygiene and other sleep-promoting practices.
Whether you prefer a cold drink or a warm bedtime drink, here's our list of the best drinks before bed to help you drift off.
Rest your tongue against the back of your teeth and breathe all the way out through your mouth. Close your mouth and inhale through your nose for four counts. Hold your breath for seven counts. Breathe through your mouth for eight counts, and make a whooshing sound as you exhale completely.
The majority of Navy SEALs (about 2,000) are Navy Enlisted personnel (E-4 to E-9). They are led by roughly 500 SEAL Officers (O-1 to O-10). There is also a small number of SEAL Warrant Officers (circa 30) who rank as officers above the senior-most Enlisted but lower than an Officer (O-1).
Box breathing, also known as square breathing, is a powerful breathing exercise renowned for its effectiveness in managing stress and anxiety. Favored by Navy SEALs, this technique involves structured breathing that anyone can practice to enhance mental clarity and emotional wellbeing.
The 80/20 Rule means that you stick to your healthy, consistent sleep schedule 80% of the time. You then can make exceptions to your schedule 20% of the time. The 80/20 Rule allows you to “live life” and enjoy those special moments with your family.
To 100% fall asleep, focus on consistent sleep hygiene (same schedule, dark/cool room, no screens/caffeine/alcohol before bed), practice relaxation like the 4-7-8 breathing technique or progressive muscle relaxation, and if awake for 15+ mins, get up and do something calm until sleepy, rather than forcing it, to build a strong bed-sleep association.
Our circadian rhythm functions by light and dark cycles and therefore an ideal sleep time is 10pm – 6am give or take ½ an hour either way so a full 8 hours of sleep is achieved each night. Even if you are retired or not working, this is an essential component of good sleeping habits.