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Sleep mindmap, 23/07/2020 - Coggle Diagram
Sleep mindmap
Bedroom tips remove alarm clock from view
Remove electromagnatic fields sterreo , electric , television
electromagnetic
Keep room temperature under 70 F or 22oc
Use comfoprtable pillow mattress
Wash bed sheets regular;y
Sleep with clean , good ventilation
sleep with open windows
Sleep with all lights off
Keep enviroment quioet
Actions
Take poernaps of 25 mins
Schedule light exercises
schedule early sleep
schedule periods of light strenches
During the Day exercise rugularly
Expose yourself to sunlight for 2hrs
Expose yourself to evening sun for 2hrs
Journal about problems
Journal about frustations to get out of head
Withbed just sleep
keep warn not haot
wear eye maks
wear ear maks
listen to white noise
listen to tranquil music
schedule periods of relaxtion
Avoid
AVoid habits of tossing and turning
Avoid habits of tussing and turning before bed #
Avoid habit of prolong napping in the day
avoid over simulating brain through levels of stress
avoid simulating brain through high amonts of television watching
avoid toxins before bed smorkin , sleeping pills and caffine
Mindset tips
Control disruptive voice in head
Focused on statying awakwake
Avoid brain sitmulating activities
Focus on staying akwake
Focus on nothing
Get out of bed if tossing and turning consistently
avoid asking repetive questions
why is it difficult to sleep
why cant I sllep lead to frustration
Avoid getting frustrated when not sleeping
THeraoy take herbak remedies
Skullcap
Ginseng
Kava
Hops
Valerian
THe Catnip
Chaomile
passionflower
Getting medical treatments
Chek for Arendal
check for horomal imbalance
23/07/2020