100 sleep solutions

A CRASH COURSE ON CREATIVITY WITH PROFESSOR TINA SEELIG

BYCREATIVE MASTERS

(FAITH ONYEBUJOH AND SANDRA OCASIO)

SLEEP VS SLEEP POSTURE AND SLEEP SPACE

100 sleep solutions by creative master

1- Changing your sleeping position might make a huge difference in the quality of

your sleep.

100 sleep solutions by creative masters


2- Sleeping on your left side can cause stress on your vital organs (liver, stomach, lungs), so if fetus is your position of choice, curl up on the right side of your body.


3- Sleeping in the position called a log will be beneficial for those who suffer from back pain, this position keeps the spine straight.


4- Resting on your side can help alleviate some problems associated with acid reflux disease and sleep apnea. But if such symptoms are a common occurrence, you may need to see a specialist


5- sleeping on your back may lead to snoring, difficulty in breathing, and an overall bad night's sleep


6- For this sleep posture which we call the starfish one is more likely to snore and have breathing problems while they sleep, resulting in a less refreshing night's rest


7- Eat a light dinner tonight: Keep the portions small in the evenings. Going to bed on a full stomach is not healthy, and it also keeps you from getting the deepest possible sleep


8- Have a glass of wine: One fine glass will relax you and help you unwind from the week’s pressures. It’s tempting to go out and let loose a bit on Friday, but practice moderation so you’ll feel your freshest tomorrow


9- Toss back a handful of nuts: this was new to me, I found out that the magnesium and tryptophan in nuts – just before bed – can help you get to sleep faster. This one I’m going try out!


10- Write it out: By Fridays many of us are frazzled and stressed out. We want to relax and sleep peacefully, Take a few minutes to write out everything from your week- It’s easier to arrive at solutions if you don’t try to consciously force them


11- set up black-out shades in your bedroom, and ditched the alarm clock with its blinking disruptive lights in favor of a personal rooster.


12- Exposing yourself to light during the day is also essential. The whole problem with light at night is that it’s tricking your body into thinking it’s daytime. When it’s actually daytime, however, you need light


13- Eating late at night might be affecting some people’s ability to get a good night’s sleep. Its been discovered that eating late depresses melatonin, that’s the sleep hormone necessary for getting us ready to sleep.


14- You’re exercising right before bed and failing to give yourself time to recover


15- You’re taking vitamin D too late in the day: The timing of our supplementation with vitamin D might affect our sleep. Because what is vitamin D but an indication of daylight, of bright morning or afternoon sun emanating UV rays? If getting sunlight “tells” our body that it’s daytime, perhaps taking vitamin D sends a similar message. Although there’s no clinical trial showing this effect


16- Have a nighttime ritual. Sadly in our world today we’ve got different stressors thus the need to use some sort of nighttime ritual to wind the night down and get ready for sleep


17- GET INTO YOUR COMFORT ZONE: It is important that you feel rested, relaxed, and calm. You might find a fifteen minute session of stretching does the trick for you, or taking a warm shower


18- You’re still staying up too late. Your body can try to get you to go to sleep all it wants, it can secrete enough melatonin to fill a shot glass, but if you consciously make the decision to stay up and do whatever it is that’s somehow so important, you’re not going to sleep and you will suffer for your lack of it

19- Turn out the lights



20-Maintain your mattress


21-Exercise Regularly

22- Avoid leaving your TV or music on overnight



24- Avoid eating sugary snacks before bedtime instead try a glass of milk


25- Unplug the alarm clock: For many people, the knowledge that the clock will blare all too soon is enough to prevent deep sleep. The alarm clock can create anxiety and snooze-buttonitis. Try going to bed early enough to wake naturally at the desired time


26- Talk to your boss about a slightly different work schedule that accommodates your health needs. Be willing to part with some other benefits if a different schedule means a lot to you..err!!! Good luck!!!


27- Give yourself a “worry time” that is not near bedtime: The beauty of this is that by giving yourself a specific, non-bedtime “Fret Fix” you begin to see how silly and needless worrying really is – it’s a great little cure for worrying and stressing in general.


28- Siesta: If your lunch is an hour, consider napping for half of it from now on. This will refresh you enough so that you may not need extra sleep at night. Mind you not on your lunch


29- Enforce a strict bedtime rule: You might just need to go to bed earlier. Whenever you go to bed, make it a rule.


30- Unplug the phone: Cut out any possible interruptions that may interfere repeatedly with your sleep


31- Switch off your I pad !


32- Wear earplugs: This works wonders! If you are a light sleeper or are sensitive in general, reducing the effectiveness of one of your senses can be more powerful than sleeping pills


33- Try writing a journal before bed


34-It’s been found that ditching all artificial lighting after dark (including computers and TV) in favor of candles can make an enormous difference. This is likely due to the fact that fire, especially the tiny flames lighting up a simple candle, emits little to no blue light. You know how candle light is “soft” and somehow soothing?


35- Get Cooler: Some people associate warmth with sleepiness, but I’m the opposite. I need crisp, cool air if I’m going to get a good night’s sleep. Lowering your body temperature a bit can help you get sleepy. It works for me. Try making your environment cooler and/or making your body cooler.


36- Try Guided Meditation: Yeah, yeah, I know it sounds cheesy… but it’s worth a try


37- GET A MASSAGE


38- Do ten minutes of foam rolling before bed, focusing on the legs and upper back. You may not slip off to sleep while foam rolling yourself (if you’re doing it right, you’ll be in pain), but you’ll release a lot of physical and mental tension that should make sleep easier and more satisfying


39- PRAY!!!


40- Fix Your Stress


41- If it’s a congested nose keeping you up at night use a nasal spray or nasal strip


42- Decongest. There are a number of non-prescription methods that can help allay congestion. A steam bath can help to clear the nasal passages before bed (and help you relax in the process), and a nasal wash with a saline solution can also be effective in reducing congestion


43- Elevate: Keeping a snorer’s head and neck elevated can help to keep the airway open and aid to better night rest.


44- Invest in a foam wedge pillow or specialty pillow that tilts the head back to open the airway


45- Limit alcohol. Alcohol relaxes the muscles of the airway, which can contribute to snoring. Keep drinking moderate, and don’t consume alcohol within 3 hours of bedtime.


46- Lose weight. Even a modest weight loss for snorers – 5% of body weight – can make a difference in the severity of snoring


47- Get someone to talk you to sleep….that always works for me


48- Get a Pillow that feels comfortable (Oxygen pillow)


49- Get a Pillow that can be adjustable: this helps the pillow conform to various sleep positions, to fit the unique shape and curves and sleeping position of the user. A pillow should mold to one's individual shape and alleviate any pressure points


50- Get Pillows for each sleep position: One's sleep position will dictate how a traditional mattress top pillow can be used to provide the appropriate support


51-Using a pillow while sleeping on one's back. When lying on the back, a pillow should support the natural curvature of the cervical spine, with adequate support under the head, neck, and shoulders. When sleeping on the back, the height of the pillow should be lower than in the sideways position. Placing a pillow or two beneath the knees further alleviates any back strain, and is the gentlest position on the back


52- Using a pillow while sleeping on one's side. When lying on one's side, a pillow should support the head and neck such that the spine maintains a straight and natural horizontal line. Weight should be evenly distributed so as not to create unnatural bending or pressure. Some people may prefer placing a small pillow or rolled up towel under their waist while lying on the side for additional support


53- Using a pillow while sleeping on one's stomach. If sleeping or resting on the stomach is preferred, the pillow should be relatively flat, or the head should rest directly on the mattress, so that the head and neck aren't turned unnaturally to either side. In this position, it is often best to place another relatively flat pillow under the stomach to help the spine keep its natural alignment

54- Ensure that your sleep space is not cluttered



55- Avoid Caffeine: As any coffee lover knows, caffeine is a stimulant that can keep you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime


56- Smokers should refrain from using tobacco products too close to bedtime


57- Go to Sleep When You’re Truly Tired


58- Choose soothing color themes for your sleep space


59- Drop your worrying thoughts for the night and if you must you can pick them up when you wake up


60- Keep Your Internal Clock Set with a Consistent Sleep Schedule: Going to bed and waking up at the same time each day sets the body’s "internal clock" to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover


61- Nap Early—Or Not at All: Many people make naps a regular part of their day. However, for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. This is because late-day naps decrease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.


62- Create an Environment that Will Help You Sleep


63- Take a walk before bed-time


64- Get lost in fantasy world and just drift away


65- Listen to soft music


66- Have a soothing ambience sound e.g. water crashing against the sea shore


67- Change the position of your bed or just change base like our kitty friend.


68- So have you been a room to long and nothing has changed?Redecorate your sleep space


69- Drink a warm cup of milk or cocoa


70- Look out the window and count stars


71- Take the sleep position you are more inclined to


72- Balance Fluid Intake: Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.


73- Go through an old photo album.


74- Imagine yourself as your favorite super hero, and destroying all that prevent you from sleeping


75- For your back problems sleep on a hard surface for awhile


76- Get off the chair and move to your bedroom


77- Not getting enough sleep cos of work then its time you Change your job


78-Take out all electronic devices far away from your sleep space.


79- Don’t bring work in your sleep space


80- Take a nice easy swim


81- Go to your happy place


82- Cuddle with your favorite pet or teddy (if you’re into that sort of thing)


83- Ensure you have fresh sheets on your bed (That helps you settle in fast)


84- For the ladies picture your dream wedding dress and how you would like that day to go


85- For the guys (or everybody) picture how big you want next cheque to big and the things you would do with it.


86- If the center of your mattress is hollow, change it


87- Remind yourself how not getting enough sleep could grossly affect your health


88- Have a long soak in the bath tub


89- See your doctor if you are concerned that you might have a sleep disorder


90- Try Hypnosis


91- Imagine you’re in your favorite city in the world


92- Try Talk with a counselor


93- Watch instead of read: Reading is better for your mind than watching television. But sometimes it’s a wise idea to intentionally do something mindless


94- But, of course, if reading helps you fall asleep, do what works for you. For me I’ll stick to watching movies!!!


95- Take Magnesium (and/or Zinc): A high quality of magnesium supplement is used by many people for sleep support. Eating leafy greens like spinach, and nuts like almonds for magnesium, and meat/shellfish for zinc are the best ways to obtain either mineral, of course.


96- Try the good old counting sheep


97- Aerate your room


98- Try a different room in the house


99- Ask the neighbors nicely to keep it down


100- If you stick with most of the above advices, your chances of achieving restful sleep will improve


THE END!!!

100 sleep solutions

Education