Action

Do a short wind-down routine

A calm sequence of steps before sleep.

Studies (2)

24 Oct 2026Paper
Sleep therapy by video helped pregnant women put off going to bed less
TestedHelped
Weekly therapy on sleep times, winding down and bad thoughts about sleep cut putting off bed more than emailed tips.
Small randomised trial of 64 pregnant women with sleep problems · vs six weekly emails with general sleep tips · they rated themselves
TestedHelped
A mindful version of the same therapy beat the emailed tips by about as much.
Small randomised trial of 64 pregnant women with sleep problems · vs six weekly emails with general sleep tips · they rated themselves
24 Oct 2026Paper
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

Rule · when6
At the same time every day
A fixed clock time, including fixed wake, meal or bed times.
Rule · how often
In weekly sessions
Delivered as weekly sessions, classes or meetings.
Rule · with whom5
With a coach or therapist
Guided by a coach, therapist or trained helper.
Rule · when3
Before going to bed
Done in the period before sleep.
Action5
Challenge unhelpful thoughts
Cognitive restructuring of beliefs such as perfectionism or catastrophising.
Rule · how6
Get a reminder
Texts, emails, alerts or prompts.