ÜBERMAD

Action

Go to bed

Bedtime as the target behaviour.

A bearded man in striped pyjamas in a wooden bed flaps his blanket up, lets it settle and tucks himself in.

Studies (6)

  1. 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

  2. Paper

    Students put off going to bed less after eight weeks of mindfulness practice
    UsedHelped

    Students who had eight weeks of group mindfulness sessions put off going to bed less than students who got nothing.

    Small randomised trial of 40 university students in China · vs students who got nothing · they rated themselves · ⚠ groups weren't properly compared

  3. Paper

    A daily plan made meal and bed times more steady in alcohol treatment
    UsedHelped

    A personal plan with fixed meal and bed times made those times vary less than a diary without a plan.

    Small randomised trial of 41 adults in treatment for alcohol dependence · vs the same diary and check-ins without a plan · they rated themselves · ⚠ many people dropped out

  4. Paper

    Set times for each day made young people's routines more steady
    UsedHelped

    Twelve sessions on set times to wake, eat and sleep made routines more steady than sessions on emotions.

    Small randomised trial of 35 young people with bipolar disorder · vs 12 sessions on skills for handling emotions · they rated themselves · ⚠ only counted people who finished

  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 20-minute online sleep lesson got more students to keep a regular sleep schedule
    UsedNo difference

    The same online sleep lesson did not get students to go to bed any earlier, on weekdays or weekends.

    Randomised trial of 549 college students in the USA · vs students who only filled in surveys · they rated themselves · ⚠ numbers unreliable

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