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Sleep easy
Sleep easy
Sleep easy
Sleep easy
Sleep easy
Sleep easy
Sleep easy
Sleep easy
Sleep easy
Sleep easy
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Sleep easy

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  • 1. SleepEasy 1
  • 2. CONTENTS1. Physiology ...................................................................................................................... 3 1.1. Eating before sleep ................................................................................................................................ 3 1.2. Physical activity prior to sleep ................................................................................................................ 4 1.3. Preparation for sleep .............................................................................................................................. 4 1.4. Physical activity during sleep ................................................................................................................. 42. Psychology ..................................................................................................................... 5 2.1. Prepare mind for sleep ........................................................................................................................... 5 2.2. Mind calm during sleep .......................................................................................................................... 5 2.3. Sleep clinic ............................................................................................................................................. 53. Environment ................................................................................................................... 6 3.1. Bed ......................................................................................................................................................... 6 3.1.1. Sleep in exotic substances ............................................................................................................. 6 3.1.2. Sleep in different positions .............................................................................................................. 6 3.1.3. Pillow variations .............................................................................................................................. 6 3.1.4. Sheet variations .............................................................................................................................. 6 3.1.5. Blanket variations ............................................................................................................................ 7 3.1.6. Mattress variations .......................................................................................................................... 7 3.1.7. Headboard and bedside tables ....................................................................................................... 7 3.1.8. Bed accessories .............................................................................................................................. 7 3.2. Lighting ................................................................................................................................................... 7 3.2.1. Natural light options ........................................................................................................................ 7 3.2.2. Artificial light options ....................................................................................................................... 8 3.3. Temperature ........................................................................................................................................... 8 3.3.1. Mechanical temperature control ..................................................................................................... 8 3.3.2. Natural temperature control ............................................................................................................ 8 3.4. Humidity.................................................................................................................................................. 8 3.5. Smells ..................................................................................................................................................... 8 3.6. Noise ...................................................................................................................................................... 8 3.7. Insects .................................................................................................................................................... 9 3.8. Develop an application for sleep ............................................................................................................ 9 3.9. Create virtual reality device for sleep ..................................................................................................... 9 3.10. Sleep in exotic locations ....................................................................................................................... 94. Time .............................................................................................................................. 10 4.1. Go to bed on time ................................................................................................................................. 10 4.2. New rhythm .......................................................................................................................................... 10 4.3. Dont sleep during the day .................................................................................................................... 10 4.4. Time zone differences .......................................................................................................................... 10 2
  • 3. SleepEasyThe dilemma of having adequate time to sleep, unhindered by work or social pressuresand yet not sleeping through the night is examined in this document. The many potentialsolutions to this dilemma are detailed in the 4-dimensional structure. The four areas wereformed by creating an unstructured "mind-map" that eventually shaped itself into fourdistinct areas. The areas identified were defined as physical attributes of the sleeper(Physiological), internal influences on the sleeper (Psychological), external impacts on thesleeper (Environment) and the fourth dimension being time.The process followed was to first create a "mind-map" of the causes and then create aseparate "mind-map" of "wild" innovative solutions that were merged to generate a widescope of potential solutionsThe concept of improving sleep requires that all the issues raised here be monitored andrecorded. Changes that are made should be tried individually otherwise you will notunderstand the effect of the change - some changes may require a longer trial period.1. Physiology1.1. Eating before sleep1. A well balanced supper will ensure that you dont wake up hungry2. Supper recipes that contain spices or ingredients that upset your digestion process should be eliminated (NO SUGAR or CAFFEINE).3. Pills taken for various ailments should be studies to determine whether they affect sleep and if so, then ingested at a different time4. Pills that need to be ingested during sleeping hours (ie: certain time before breakfast) should be referred to a doctor for alternative solutions5. Water ingested during the night and with pills must be of a suitable temperature, easy to reach and not require you to sit up6. Alcohol may induce good sleep, however it may also make you thirsty or make you feel ill - experiment until the optimum solution is found7. Eating snacks after supper should be monitored and minimized or eliminated completely 3
  • 4. 1.2. Physical activity prior to sleepPhysical activities before bedtime may induce good sleep or alternatively may stimulateyou and prevent consistent sleep. Do the opposite of the following activities:1. Sport and exercises2. Invest in a maid that will complete the housework and laundry3. Invest in a gardener or garden services for gardening requirements4. Invest in a babysitter or private tutor for the demand of children and animals5. Homework or work brought home from the office that stresses the body (ie: sitting at a desk, straining your eyes)6. House repairs including repairs to appliances and cars that may require you to be in a stressed environment (eg: cold garage)7. Sex1.3. Preparation for sleep1. Take sleeping pills on a trial basis2. Ensure bladder is empty3. Remove glasses and massage nose and temples4. Clean teeth gently in order that you have no pain from gums or teeth5. Remove slippers only when getting under blankets - this keeps feet warm6. Get a soothing massage7. Take a bath or sauna that relaxes you8. Treat pain in your body with medication or doctors recommendations (eg: elastic muscle guard for cramping or sore joints)1.4. Physical activity during sleep1. Tossing and turning during sleep may wake you up - treat the symptom (in other sleep retarding areas)2. Tossing and turning of partner must be eliminated - the quickest being to have them relocate and you have the bed to yourself)3. Bodily functions must be eliminated through correct preparation for sleep4. Bodily functions of partner must be eliminated - the quickest being to have them relocate and you have the bed to yourself)5. Do not plan or perform any activities that require you to wake up (eg: to take the dog outside)6. Do not answer phone messages - the light from the phone will affect you 4
  • 5. 2. Psychology2.1. Prepare mind for sleep1. Pray and make peace - do not go to bed angry or upset2. Do not stimulate the mind through computer games, board games, card games or other mind games3. Do not answer the phone, text messages or e-mails on smart phones4. Do not watch stimulating movies on TV (eg: scary movies)5. Do not let partner watch TV in the same room (or even the room next door) whilst you are trying to sleep6. Do not read before sleep unless it stimulates sleep7. Do not take part in hobbies before sleep8. Do things that sooth you or bore you (eg: ironing of clothes)2.2. Mind calm during sleepThe objective is to distract your mind from stimulating activities and thoughts through notthinking about:1. Your children and how you can live their lives for them2. The people that excite and stimulate you, particularly if they are still awake3. Your work concerns4. Exciting adventures and vacations or your "bucket list"Your thoughts will generate or influence dreams which will affect you sleep quality.2.3. Sleep clinicWhen all else fails, attend a sleep clinic and see if the latest technology and methodologycan restore good sleep. 5
  • 6. 3. Environment3.1. Bed3.1.1. Sleep in exotic substances1. Sleep in a bath full of milk2. Sleep in a bath full of feathers3. Sleep in a bath full of M&Ms4. Sleep in a massage-bed5. Sleep on an air-bed - this is in the form of vertical jets of air that suspend you in mid-air3.1.2. Sleep in different positions1. In a vacuum - floating2. Standing up3. Sitting in various positions in a reclining chair4. Sitting in an aircraft type chair to stimulate the feeling of exotic travel3.1.3. Pillow variations1. Clean pillows more regularly with a variety of cleaning materials and softeners2. Use therapeutic pillows3. Use anti-snore pillows4. Use head-shaping pillows5. Change pillow cases - silk, cotton, woollen, flannel, denim, corduroy6. Use "down", goose feather and other pillow constructions7. Use extra large, large, medium and small pillows until you feel comfortable8. Use synthetic pillows9. Use straw pillow construction - this will satisfy your primal instincts10. Use a wooden pillow - also a primal nature11. Use a stone pillow - very primal12. Use NO pillow3.1.4. Sheet variations1. Clean sheets more regularly with a variety of cleaning materials, starches and/or softeners2. Use cotton, wool and silk sheets3. Use plastic wrap as a sheet4. Use a tarpaulin as sheet material5. Use mutton cloth as sheet material6. Use various curtain designs as sheets (both in texture and pattern/ color designs)7. Use newspaper or paper fabricated sheets8. Use NO sheets 6
  • 7. 3.1.5. Blanket variations1. Clean blankets more regularly with a variety of cleaning materials and softeners2. Use woollen blankets3. Use synthetic duvet4. Use feather constructed duvet5. Use electric blanket with various heat settings or programming6. Use newspaper7. Use a "water blanket" that can also be heated - like a water bottle8. Use NO blanket3.1.6. Mattress variations1. A mattress cover or lack thereof should be examined2. A new mattress may be required depending on the age and condition of your current mattress3. Try a range of different mattresses...from rock hard to ultra soft4. Try different size mattresses encompassing all 3 dimensions from extra large to very small5. Try a range of different construction substances...foam, spring, straw or other suitable materials6. Use a "sleep number" mattress7. Use a water bed as an option8. Use a hummock3.1.7. Headboard and bedside tables1. Try out a variety of head boards - from loose to firm, from soft material to hard wood/metal2. Try out a variety of head board fixtures - from loose to firm, attached to wall and attached to bed3. Bed-side tables must be accessible and uncluttered - try various configurations as confusion can disrupt sleep4. Proximity of side-table can be a factor if sleeper is in danger of bumping the sidetable or knocking it over5. A "foot locker" or stool can disturb a sleeper if the blanket and sheets are caught - relocate and examine alternatives or remove3.1.8. Bed accessories1. Pets - try a variety of different animals or alternatively try sleeping without any pets!2. Try various toys that may comfort you as you sleep3. Use a variety of water bottles at different temperatures3.2. Lighting3.2.1. Natural light options1. Curtain density and coverage must be engineered to suit the sleeper2. Blinds density and coverage must be engineered to suit the sleeper3. Light from adjoining rooms and passages can be subdued or eliminated4. Simply wear an eye-mask 7
  • 8. 3.2.2. Artificial light options1. TV and decoder lights can be covered or subdued2. Smoke detector and CO2 monitor lights can be covered or subdued3. Bed-side alarm light intensity can be subdued or redirected4. Light from adjoining rooms and passages can be subdued or eliminated5. Simply wear an eye-mask3.3. Temperature3.3.1. Mechanical temperature control1. In winter use furnace or heating system to keep temperatures warm2. In summer use air-conditioner to keep temperatures cool3. Use of a programmed thermostat is ideal to prevent discomfort during the night4. Use an electric blanket in winter3.3.2. Natural temperature control1. In winter keep the windows closed at night and use warm sheets and more blankets2. In summer keep the windows open at night and create a draft through the room byopening other doors/windows3. Insulate building (including ceilings) and windows accordingly4. Sleep in different sections of the house depending on the season5. Change your clothing to suittemperature3.4. Humidity1. Humidifiers are ideal in dry climates2. The humidity can be increased in dry climates by placing vessels with exposed water in strategic locations3. The humidity can be decreased in wet climates through air-conditioning4. The alternative to decreasing humidity in wet climates is to create heat or air movement3.5. Smells1. Cooking smells can be avoided by keeping doors closed, extractor fans, outdoor cooking or simply "eating out"2. Sleeping partners - bad breath, flatulence and body odors can be avoided by sleeping alone or some constructive criticism and associated changes3. Outside smells - smoke, pollen, fertilizers, animals, barbeques can be avoided by closing windows and sealing doors or countered by incense, air fresheners or air- conditioning4. Bathroom smells - drain pipe odors, toilet stench, disinfectants, creams/lotions, cosmetics and perfumes can be overcome by various avoidance and cleanliness routines5. Clothing smells - smoke, perfume, cosmetics etc on clothes can be avoided by simply relocating them to the next room3.6. Noise1. Creaking house - not easy to eliminate and if necessary buy a new house2. Ceiling fan rotation - can eliminate with an air-conditioner or reinforce the installation to stop it swinging3. Heater and or AC fan noise - can eliminate by relocating fan or moving ducts and 8
  • 9. registers4. Humidifier hum can be eliminated by running the humidifier before sleeping or using bowls of water or installing a humidifier in the heating system5. Fridge and ice-machine intermittent start-ups - muffle these or program them differently6. Trees and shrubs rubbing against the house or windows - cut them to suit or relocate them7. Snoring partner - send the person for medical solutions8. Partner passing gas - the simple solution is to move to another room or get partner to change diet or tale medicine for the problem9. Planes and neighbors music or other sounds can be reduced with better insulation or relocation10. When all else fails use some ear plugs!11. Play soothing "meditation" music that you know does not stimulate you3.7. Insects1. The flying insects can be eliminated with electronic sounds, various commercial repellents and window gauze to prevent their access2. In less affluent circumstances the flying insects are countered using bed- nets, swatters, high garlic diets and even smoke3. Crawling insects are eliminated with good hygiene and commercial repellents4. In less affluent circumstances crawling and flying insects are eliminated by accepting certain spiders, chameleons and lizards that feed off these insects5. Bed bugs are eliminated through good hygiene, commercial repellents and not sleeping in hotel beds3.8. Develop an application for sleepThis smart-phone application must become a monitor to ensure you follow a pre-programmed routine and will sound an alarm at critical stages. The app will speak to youand also require you to insert data that can be analyzed for further treatment adjustments.3.9. Create virtual reality device for sleepThis gaming device will be a pair of glasses or helmet that will create the correctenvironment for your tailor-made needs and sleep requirements.3.10. Sleep in exotic locations1. On a mountain top2. In a submarine3. On a luxury yacht4. On the moon5. In a spaceship6. In a tree-house7. In a Ferrari8. In the sidecar of a motorcycle9. In a pram10. In a hospital bed11. In a hummock attached to a cliff12. In a barn13. In a hot-tub14. In an ice-cave15. In a gold mine 9
  • 10. 4. Time4.1. Go to bed on time1. Determine when you need to get up the next morning2. Calculate 8 hours of sleep and the appropriate time to start sleeping3. Eliminate all chores well before bedtime and allow for some unforeseen events an get to bed well before the specific time4. Set an alarm (on your cellphone) to ensure you get to bed on time5. Do not compromise on this schedule and let everyone in the house know what and why you are doing this4.2. New rhythm1. Consider radical change - sleep for 2 days and be awake for 5 days2. Consider a minor change - sleep for two 4 hour segments each day4.3. Dont sleep during the day1. Do not "cat nap" during the day - this will inspire you to stay up later than necessary2. Do not nap with your partner or friend - their bodies may have a different circadian rhythm3. Do not "over-sleep" your wake-up time if you have had adequate sleep already4.4. Time zone differences1. If the family members are in different time zones, set up rules for communication2. Communicate frequently to ensure you are not "missing out" on whats happening3. Alternatively, stop communicating about daily events as that may cause you to want to think about being involved in the activity or the outcome of the activity4. Move back to the family or have them move closer if possible 10

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