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SLEEP - Coggle Diagram

- - - - 7 days a week!
      - X
        
        sleep quality
        
        decreases
  - - - dependes
        
        cronotype
    - - 8 hours
        
        before
        
        sleep
  - - - after
        
        waking up
  - - - 4 h
        
        before sleep
      - heats
        
        body
  - - - 3 hours
        
        before
        
        bed
    - - immune function
  - - - 20 min
        
        do what you have to do
        
        ex.
        
        ready
        
        next day
        
        hygiene
        
        +hot bath
        
        90 min
        
        BEFORE
        
        sleep
        
        relaxation
        
        or meditation
        
        or prayer
        
        or gratitude list
        
        improves
        
        dream
        
        NO
        
        phones
        
        blue light
        
        ok
        
        TV
        
        relaxing
      - glasses
        
        block
        
        blue light
      - banana tea recipe
        
        wash
        
        1 organic
        
        banana
        
        cut
        
        with skin
        
        2 havles
        
        boil
      - progressive muscle relaxation
        
        free
        
        download
        
        his sight
- - - - early
        
        5h30/6h
  - - - not earlier
        
        7h30/8ish
  - - - sleep
    - - try to
        
        6h/6h30
    - - exercise
        
        after
        
        waking up
  - - - shrinks
- - - - go to sleep
    - - hunger
        
        grows
    - - BEFORE - 1H00:49
  - - - good
        
        sleep
- - - - wake up
        
        feel great
      - physically restorative
      - blood pressure drops
      - respiration slows
      - growth hormone
        
        increases
        
        muscle repair
      - 1st
        
        third
        
        night
  - - - mentally restorative
        
        cycle
        
        you go back and forth
        
        90 min
        
        average
        
        1 REM
        
        1 cycle
    - - info
        
        from short term
        
        memory
        
        to long term
        
        memory
        
        reason
        
        dream
        
        increase
        
        brain activity
    - - relaxed
        
        even
        
        paralysed
      - if
        
        sleep deprived
        
        might
        
        wake up
        
        muscles
        
        paralized
    - - respiration rate
      - blood pressure
      - pulse
      - temperature
    - - 25%
        
        night
    - - weight
- - - - [4 am]
        
        reduce
        
        7,5 hours
        
        [8h30 pm]
    - - 90min
      - = 7,5 hours
  - - - 83min
    - - midnight
      - 6h30 am
- - - - 1 cup
        
        black cup
        
        drink
        
        as fast as U can
        
        immediatley
        
        25min
        
        nap
      - gives
        
        4 extra hours