Theme | Rule 1 | Rule 2 | Rule 3 |
---|---|---|---|
Food | Don’t drink anything 30 minutes before bed | Stay away from food and caffeine 3 hours before bed | No alcohol or smoking 3 hours before bed |
Emotions | Set a time during the day for things you want to think about or plan for | Wind down and relax 30 minutes before bed | Try not to worry, think about things or plan things in bed |
Routine | Wake up and go to bed the same time every day | Bring light into your room when you wake up and dim lights before bed | Your sleep routine should be kept the same each day |
Restrict | No electronic media (e.g. iPods, TV watching) at least 30 minutes before bed | No exercise 3 hours before bed | Don’t do anything else in bed except sleep (e.g. no homework) |
Environment | You should be comfortable in your pyjamas and bedroom | Control light, temperature and noise | Keep clocks faced away from your bed |
Timing | Try not to sleep more or less than your recommended hours of sleep | The rules have been kept at 30 minutes before bed or 3 hours for you to remember them easily | Try to stick to the rules |