ÜBERMAD

Rule · when

Before going to bed

Done in the period before sleep.

A woman in checked pyjamas sits on her bed fluffing a pillow, a crescent moon in the window behind her.

Studies (6)

  1. Paper

    Texts to parents helped bedtime routines for children's teeth, but not twice-daily brushing
    UsedHelped

    Three texts a week led more parents to report a tooth-friendly bedtime routine, like no night-time milk, than usual care.

    Randomised trial of 154 parents of young children with tooth decay · vs parents who got usual dental care and advice · they rated themselves · ⚠ not yet checked by other scientists; numbers unreliable

  2. Paper

    A bedtime if-then plan made each night beat one made once
    UsedHelped

    Making a fresh if-then bedtime plan each night got people to bed closer to their planned time than planning once.

    Randomised trial of 297 UK adults who wanted to sleep better · vs the same plan made once at the week's start · they rated themselves

  3. Paper

    Swapping night screen time for something else did no better than a goal
    UsedNo difference

    A plan for another activity instead of night phone use did no better than a goal to cut it.

    Small randomised trial of 55 people in their first year of work · vs coaching to set goals for less evening device use · they rated themselves · ⚠ many people dropped out; summary claims more than the results show; numbers unreliable

  4. Paper

    More teens who pictured tomorrow's task at bedtime got it done within four days
    UsedHelped

    Girls who pictured starting tomorrow's task at bedtime got it done in four days more often than the sea group.

    Small randomised trial of 34 teenage girls in China who put things off · vs girls who pictured relaxing by the sea · behaviour was recorded · ⚠ groups weren't properly compared; numbers unreliable; summary claims more than the results show

  5. Paper

    Students put off bedtime less after one short group session, but groups weren't compared
    UsedNo comparison

    After one group session on self-kindness, students put off bed less, but students with no training did a little too.

    Small trial of 74 college students who put off bedtime · no comparison group · they rated themselves · ⚠ not yet checked by other scientists; unclear how groups were picked; many people dropped out; numbers unreliable; groups weren't properly compared

  6. Paper

    A school plan for bedtime brushing made brushing more automatic for kids, parents said
    TestedHelped

    Parents said brushing was automatic for more kids with a bedtime plan than for kids given one lesson.

    Trial of 164 children aged 7 to 8 in Indonesia · vs children who had one usual lesson on teeth · they rated themselves · ⚠ unclear how groups were picked; numbers unreliable; summary claims more than the results show

    TestedMixed

    Plaque was lower than after one usual lesson at one month, but higher at two months.

    Trial of 164 children aged 7 to 8 in Indonesia · vs children who had one usual lesson on teeth · they rated themselves · ⚠ unclear how groups were picked; numbers unreliable; summary claims more than the results show

Often used with it