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'll need to hit snooze in the AM.
10 hours before bed – cut out caffeine. 3 hours before bed – stop drinking alcohol. 2 hours before bed – stop working. 1 hour before bed – turn off your screens.
10-3-1 is a strict formula. It means, starting with 10 qualified prospects (People you know have a need, appreciate it and can buy) can lead to 3 booked appointments. Those booked appointments will result in the acquisition of one “pocketbook” (or wallet), but over time, not immediately.
The Quarter-Hour Rule
If you are not asleep in about a quarter of an hour then get up, go into a different room and do something quiet until feeling sleepy, then try again. Whatever you do, make sure it isn't going to wake you up more than you already are.
Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed. Hit the snooze button zero times.
The idea is that you'll have gradually increasing wake times between naps, with two hours before the first, three hours after that, and four hours just before bedtime. It's designed for babies who can do with just two naps a day, a stage that usually occurs between six and 18 months old.
At sleep time put the baby down into the cot and start the process again leaving the baby cry for two minutes, four minutes, six minutes etcetera. You will however find very quickly the babies get the message and they learn how to go to sleep.
The 15 minute rule
If, after 15 minutes, you find that you are not asleep, don't stay in bed. if you're still awake after another 15 minutes, get up again and repeat. This helps with associating your bed with sleep and has been found to be one of the nost effective strategies to address long-term sleep difficulties.
10 hours before bed: No more caffeine. 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).
Modern research suggests that sleeping twice in a 24-hour period (a sleep pattern that is alternately referred to as biphasic sleep, segmented sleep, or siesta sleep) may facilitate greater energy levels, alertness, cognitive function, and productivity.
The 10, 5, 3 rule. This is the expected long-term return from equities 10%, bonds 5%, and cash 3%. It hasn't quite worked out like that since 2008, but it's a long term view over 20 years. It can be combined with the rule of 72, so we can see how long it takes for each asset class to approximately double in value.
The 10,5,3 rule
Though there are no guaranteed returns for mutual funds, as per this rule, one should expect 10 percent returns from long term equity investment, 5 percent returns from debt instruments. And 3 percent is the average rate of return that one usually gets from savings bank accounts.
Many real estate investors subscribe to the “100:10:3:1 rule” (or some variation of it): An investor must look at 100 properties to find 10 potential deals that can be profitable. From these 10 potential deals an investor will submit offers on 3. Of the 3 offers submitted, 1 will be accepted.
“There is no such thing as a “fixed or ideal time” to go to bed which will suit all individuals. It is generally advisable to fall asleep between 10 pm to midnight as for most people this is when the circadian rhythm is at a point that favours falling asleep.”
Remember that short, unbroken sleep is more beneficial than more time in bed not sleeping. Start dictating your wake time – Wake up at the same time every day even when you have had a poor night's sleep (and this applies to weekends too).
Parents put their child to bed and then stay away for 3 minutes. After a brief check (during which the parents refrain from picking up or holding the child) the parents leave again—this time for 5 minutes. Subsequently, parents wait 10 minutes between visits until the child finally falls asleep.
Close your mouth and quietly inhale through your nose to a mental count of four. Hold your breath for a count of seven. Exhale through your mouth, making a whoosh sound for a count of eight. Repeat the process three more times for a total of four breath cycles.
The Ferber method focuses on implementing longer time intervals gradually. On the first night, the parent visits after 3 minutes, then 5 minutes, then every 10 minutes until the child is asleep. Each night thereafter, the intervals between visits get longer.
When's the best time to stop drinking water? It's often recommended that you should stop drinking water two hours before going to bed. This way, you're not flooding your body with extra fluids that may cause an unwanted trip to the bathroom in the middle of the night.
The five S's are swaddling, side or stomach position, shushing, swinging, and sucking. These five things can help re-create the environment of the womb, which can be comforting for your baby. There's no sweeter sight than a sleeping baby, but getting your baby to sleep can turn into a daily struggle.
Most of us agree that a monophasic sleep pattern – rising in the morning and sleeping at night – is best.
It can be almost impossible to fall asleep when your body is caught up in the stress response. Practicing deep, slow breathing techniques such as 4-7-8 breathing can trigger your body's relaxation response and help you get to sleep.