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Table 1 Three main rules pertaining to the six themes of the F.E.R.R.E.T study

From: Sleep hygiene intervention for youth aged 10 to 18 years with problematic sleep: a before-after pilot study


Rule 1

Rule 2

Rule 3


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


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


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


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)


You should be comfortable in your pyjamas and bedroom

Control light, temperature and noise

Keep clocks faced away from your bed


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