100 sleep solutions

A CRASH COURSE ON CREATIVITY WITH
PROFESSOR TINA SEELIG
BY
CREATIVE 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

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