Table 1

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

Tan et al.

Tan et al. BMC Pediatrics 2012 12:189   doi:10.1186/1471-2431-12-189

Open Data