High-quality sleep

Environment

Regime

✅No physical activity for 2 hrs before sleep - after 8 PM

Comfort

Other

⏹Fresh air in bedroom

🚩Dinner - 3-4 hrs before bedtime - No food after 7 PM

🚩Go to bed and wake up on the same time (22:30-7:00)

🚩No coffee/chocolate after 3 PM

🚩:30-60min - rituals, no gadgets (after 10 PM)

⏹Sleep in complete darkness

⏹Get up as soon as the alarm rings

✅Pyjama from natural materials - for sleep only

⏹Ortho matt

✅A braid

⏹Natural blanket

⏹Temperature - 21 deg

⏹Humidity - 60%

⏹Find and buy light alarm

✅No coffee right after wake-up

🚩Wear a sleep mask

⏹Bed is only for sleep

⏹Experiment with 20 min day sleep

✅Wear watches to track sleep

🚩 <=1 cup of coffee per day