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