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High-quality sleep - Coggle Diagram
High-quality sleep
Regime
:check:No physical activity for 2 hrs before sleep - after 8 PM
:red_flag:Dinner - 3-4 hrs before bedtime - No food after 7 PM
:red_flag:Go to bed and wake up on the same time (22:30-7:00)
:red_flag:No coffee/chocolate after 3 PM
:red_flag::30-60min - rituals, no gadgets (after 10 PM)
:black_square_for_stop:Get up as soon as the alarm rings
:check:No coffee right after wake-up
:red_flag: <=1 cup of coffee per day
Environment
:black_square_for_stop:Fresh air in bedroom
:black_square_for_stop:Sleep in complete darkness
:black_square_for_stop:Temperature - 21 deg
:black_square_for_stop:Humidity - 60%
:black_square_for_stop:Find and buy light alarm
Comfort
:check:Pyjama from natural materials - for sleep only
:black_square_for_stop:Ortho matt
:check:A braid
:black_square_for_stop:Natural blanket
:red_flag:Wear a sleep mask
Other
:black_square_for_stop:Bed is only for sleep
:black_square_for_stop:Experiment with 20 min day sleep
:check:Wear watches to track sleep