somregel

Somregel is a term used in sleep hygiene to describe a practical rule for scheduling sleep and wake times to align with the body's circadian rhythms. The word combines elements from Nordic languages, with som meaning sleep and regel meaning rule. In its broad use, somregel refers to maintaining a consistent daily routine that supports regular, restorative sleep.

Core elements typically associated with somregel include a fixed bedtime and wake time across most days; exposure to natural light in the morning and a dark, dim environment in the evening; avoiding long or late naps; and limiting caffeine, nicotine, and bright screens in the hours before bed. Some descriptions emphasize gradually adjusting sleep times by small increments to minimize sleep debt and wake-time variability.

Implementation often relies on self-monitoring tools such as sleep diaries or consumer actigraphy apps. Clinicians may incorporate somregel into broader sleep hygiene programs, alongside other behavioral strategies aimed at improving sleep duration, sleep onset, and wake after sleep onset.

Evidence suggests that regularity in sleep timing is associated with better subjective sleep quality and greater daytime functioning, though strict adherence may be impractical for shift workers, students, or people with irregular work schedules. Critics note that an overly rigid somregel can backfire if it does not fit an individual's chronotype or life circumstances, underscoring the need for personalized pacing and flexibility.

In practice, somregel serves as a foundational guideline within sleep health discussions, encouraging predictable daily rhythms as a pillar of sleep quality.