TalkAboutSleep
Romeo Vitelli
Romeo Vitelli
Received his doctorate in Psychology in 1987, spent fifteen years as a staff psychologist in Millbrook Correctional Centre. In 2003 went into full-time private practice. Learn about our editorial process.

Latest articles

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What is the 10 3-2-1 0 rule for sleep? A practical guide
Sleep improves when the body and mind receive clear, consistent signals that it is time to rest. bedtime hygiene is the set of evening habits and timing choices that help create those signals, from when you drink caffeine to how you end your day. The 10 3-2-1 0 rule packages common ...
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What is the best sleep hygiene
Good sleep often starts with small, repeatable habits. Bedtime hygiene is a practical framework made up of daily behaviours and bedroom adjustments that help the body learn when to sleep and when to be awake. This article explains the evidence-backed elements of bedtime hygiene, offers a simple ...
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What is the 3-2-1 bedroom method? A clear guide
The 3-2-1 bedroom method is an easy-to-remember evening routine that many people use to structure their wind-down before sleep. It encourages finishing alcohol three hours before bed, avoiding large meals two hours before bed, and creating a screen-free, low-stimulation hour before lights out. ...
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What is the 80/20 rule sleep?
Sleep improvement often fails because people expect perfection. The 80/20 rule reframes bedtime hygiene as a realistic habit: keep core behaviours most nights and plan occasional flexibility. This piece explains how the heuristic maps to basic bedtime hygiene and how to try a short experiment. ...
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What are three signs of poor sleep hygiene?
People who struggle to fall or stay asleep often start by looking at their evening routines. Bedtime hygiene is a practical set of behaviours and environmental choices that make it easier to fall asleep and get restorative rest. This article explains three observable signs that your bedtime ...
What is the single most important bedtime habit?
Good bedtime habits are often described as a long list of dos and don'ts. This article helps you narrow that list to the high-impact practices most likely to change how you sleep. It focuses on the idea that a steady sleep-wake schedule often functions as the single most important bedtime ...