RINGS 100 IDEASRD CREATIVITY CLASS QUESTIONS IN TRANSIT? IN HER HOTEL ROOM? BACK AT HOME? OTHER IDEAS? TOTAL ...in transit? Get into the most comfortable position for sleeping as possible - a reclining seat Her car / bus / train / airplane seat should be able to recline far enough, should be soft enough and legroom should be suitable for sleep. Seats of transportation vehicles should have springs / shock absorbers so as to dull the impact of road bumps / air pockets / turbulence that mess up a good sleep. Bring ear plugs to block out noise Bring a neck pillow. Bring shades/eye cover to simulate darkness when crossing time zones Always try to bring an ipod or iphone or any gadget where you can store relaxing music. Invest in a good earphone that can give you good quality sound that minimizes outside noise at the same time. Relaxing music is said to promote good sleep as it relaxes your whole body. Always have eye masks and headphones just within reach. Use of eye mask, comfortable clothes. Upload jazz songs, other soothing and relaxing sounds like the rain, birds chirping on your ipod She can also listen to classical music if that can make her relax. In the airport, bring a super-compact sleeping bag that magically reduces its size by 10x In the airport, bring a super-compact inflatable bed that also magically reduces its size by 10x In the airport, bring a special pillow that looks like an astronauts head gear, this can cancel out noise except for a special alarm a few minutes before boarding time Wear light clothing Get a Tempur neck pillow Sound - listen to the sound of flowing water like a river Sound - listen to the sound of flowing water live waves at a beach Sound - listen to the sound of rain Sound - listen to the sound of wind blowing Sound - listen to slow meditation music (like in a spa) Sound - listen to loud music - like rock to drown out external noises Sound - listen to boring recording / slow talking voice
Sound - listen to the same music/recording at home as everywhere else you want to sleepMedicine - take sleeping pillsMedicine - take antihistamineSmell - keep an old blanket/ shirt that reminds you of homeListen to the song Willie Deadwilder by Cat Power -http://www.youtube.com/watch?v=z_4dtW4HUw8. this is 18:20min. even while im writing this, my eyelids are drooping alreadyIm imagining she can wear a lightweight helmet that pipes in soothing music, tell neighbors and flight attendantsthat she must not be disturbed. The helmet should also be able to support the neck for strain-free sleeping whilesitting down.Wear your most comfortable clothes and footwear.She can wear a hat that blocks the eyes, massages the head and supports the neck.Prefer the best mode/quality of transportationGet a cabin (train/ship)Another thing, in long haul flights, try to work out to get a business class seat so that you can really recline & dozeFor airports everywhere, offer private sleep pods / capsules with automated alarm clocks to wake you up beforeyour boarding timeFor airports everywhere, have bedroom showcases by world-renowned interior designers that allows people to usethe simulated bedrooms for a feeFor airports everywhere, offer reclinable or swivel-type boarding area seats that can be turned into sleeping chairsFor airports everywhere, offer "hotel annexes" where people can check-in for a minimum of 1 hourSchedule - time her sleeping pattern to her destination (sleeping or staying awake on the plane depending on thetime she arrives in the area)Travel preparation - Request not to be seated near elderly or babiesRead the business section of the newspaper.Drink wineRead a good bookStay on the seat near the window and sleep whilst leaning on it
While sleeping, airlines can offer special lock cables to secure your carry-on luggage so you can sleep without fearof being robbedRead the HobbitSit beside a passenger who smells bad and you will force yourself to sleep to avoid more sufferingWatch British comedy movies or showsParty all night on the day before you leave so once your body hits the plane seats, you doze off immediatelyEat crackers as these are high in the glycemic index so you will fall asleep faster than usualEat lots of bananas as they have the effect of a sleeping pill since they are rich in melatonin, serotonin andmagnesium which are muscle relaxants.Food - drink warm milkFood - drink cherry juiceTry to free your mind from worries and workload as soon as you step out of your house and condition your mindand body that you need to relax while in transit.Watch the scenery. She shouldnt force it.Research on foods to eat/avoid when trying to sleep and plan accordingly.Food - eat toastFood - eat oatmealFood - balanced diet throughout the day
NUMBER SPECIAL SLEEPING CLOTHES AND TOOLS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 PRE-SLEEPING DOS & DONTS 20 21 22 23
2425262728293031323334353637383940414243 WHERE AND WHEN TO SLEEP4445
...in her hotel room? SPECIAL SLEEPING CLOTHES AND TOOLSAromatherapy to relax nervesBring your own pillow or blanket if thats what it takes to condition your mind to drift off to sleep.Bring something that reminds you of home. that way, youll be more comfortable and sleep easily.Take melatonin as this is the hormone the body produces when it wants to go to sleepFor hotels, offer special aromatherapy packages with rooibos tea sets and turn-down mint chocolatesFor hotels, offer a menu of pillowsFor cable TV or radio, offer special stations that play audio of spoken text or storiesListen to the song Alone in Tokyo by Air - http://www.youtube.com/watch?v=XUjAtYQkFm8Familiarity - bring the same beddings you use at homeFamiliarity - bring the same pillow you use at homeFamiliarity - bring pictures of family and friendsFamiliarity - bring something that smells of homeMedicine - take Melatonin supplementsMedicine - go to the doctor to have thyroid levels checkedMedicine - go to the doctor to have hormone levels checkedShe can record the ambient sounds of her own bedroom and play that in the hotel room. Should give her thefeeling of home.She can use a comforter whose temperature can be adjusted to just the right temp conducive to sleep.Use an adult swaddle cloth.Each hotel room could have a SLEEP CHANNEL on its TV. With sleep inducing content. PRE-SLEEPING DOS & DONTSRead a boring bookMeditation/yoga before sleepingGet a massage prior sleepingDont eat heavy meal at night. Before going out for a business dinners, set rules to yourself. Dont stay late. Eat
Once in the hotel room, get a nice warm bath with some lavender bath gel.Do strenuous exercises in the late afternoon for about one hour, so that after dinner, it would be effortless to driftYoga Poses to enhance good sleeping - (fitnessmagazine.com)Upside-Down RelaxationForget counting sheep. Ease your way into dreamland with this five-move yoga routine from Edward Vilga, creatorof the DVD Yoga in Bed: 20 Asanas to Do in Pajamas (yogainbeddvd.com, $19.95). The moves will relax your bodyand mind, but the best part is that you can do them all in bed!Minutes:0:00-2:00Winding Down TwistMinutes: 2:00-3:00Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bedbehind your tailbone.Gently twist your torso to the left.Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat onopposite side.Lie back and extend your legs up the wall.If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.Nighttime Goddess StretchMinutes: 3:00-5:00Lie on your back with knees bent.Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.Rest your arms on the bed.If you feel any strain, elevate your legs by placing a pillow underneath each knee.Childs PoseMinutes: 5:00-7:00Sit up comfortably on your heels.Roll your torso forward, bringing your forehead to rest on the bed in front of you.Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.Hold the pose and breathe.Rock-a-Bye RollMinutes: 7:00-8:00Lying on your back, hug knees in to chest.Cross your ankles and wrap both arms around your shins with clasped hands.Inhale and rock your body up to sit; exhale as you roll back.Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.Do the bikram yoga pose - half tortoise pose - to relaxWatch shows that are in a foreign languageActivities before sleeping - SexActivities before sleeping - Touching yourselfActivities before sleeping - PrayActivities before sleeping - Read the bible/other Holy ScriptureActivities before sleeping - write a journalActivities when you wake up - write a dream journalActivities before sleeping - write down your to-do listActivities before sleeping - read a really boring legal bookActivities before sleeping - get drunkFood - hydrate - drink lots of waterTry drinking Chamomile tea in the morning and before bedtime. WHERE AND WHEN TO SLEEPEnsure room is dark and cool to stimulate relaxation. consider playing relaxing musicProp lots of pillows, sleep at once upon arriving.
For hotels, offer different beds in different rooms, with the option to "try" a bed before bookingFamiliarity - set up hotel room to like your room at homeShe should be able to choose the bedsheets that best encourage sleep GENERAL LIFESTYLE CHANGESResearch on foods to eat/avoid when trying to sleep and plan accordingly.Exercise in the morning and evening
NUMBER Timestamp MANNER OF SLEEPING 1 11/23/2012 0:20:00 SPECIAL SLEEPING CLOTHES AND TOOLS 2 11/27/2012 13:16:00 3 11/28/2012 15:08:00 4 12/3/2012 8:31:00 PRE-SLEEPING DOS & DONTS 5 11/21/2012 20:18:00 6 11/21/2012 23:07:00 7 11/25/2012 12:11:00 8 11/27/2012 11:42:00 9 11/27/2012 12:55:00 10 12/3/2012 8:23:00 WHERE AND WHEN TO SLEEP 11 11/21/2012 22:53:00 12 11/22/2012 23:17:00 13 11/25/2012 12:11:00 14 11/27/2012 14:03:00 GENERAL LIFESTYLE CHANGES 15 11/27/2012 14:06:00 16 11/27/2012 14:08:00
...shes back at home? MANNER OF SLEEPINGPractice deep breathing. SPECIAL SLEEPING CLOTHES AND TOOLSListen to the song Sun Kill Moon by Gentle Moon http://www.youtube.com/watch?v=1LjPnW7L8nEA massaging pillow that relaxes you as you lie down.Play some adult lullabies PRE-SLEEPING DOS & DONTSHave sex!Enjoy a warm bath in the bathtub just before bedtime.For airlines, have return tickets coupled with massage services --- buy a long-haul ticket and get a free massage atyour destinationTake 2 back to back classes of bikram yoga immediately and you will surely fall asleep from exhaustionScrub the floor to make you tired and fall asleepHave milk and cookies before bedtime WHERE AND WHEN TO SLEEPI hope youre not married because if you are, you have no choice but to spend quality time with your familyespecially that youre always out. But at the same time, get their support also. If you are sleeping, ask them not toSleep immediately.For housing contractors, have special quiet circular bedrooms in houses of jetsetters where walls are all LEDscreens where the jetsetter can choose the "relaxing environment" he/she can sleep inSet up a sleeping routine that you can replicate anywhere in the world GENERAL LIFESTYLE CHANGESThings to do throughout the day - Exercise - pick up a sportThings to do throughout the day - Exercise - take up a martial art
NUMBER SPECIAL SLEEPING CLOTHES AND TOOLS 1 2 WHERE AND WHEN TO SLEEP 3 4 5 6 PRE-SLEEPING DOS & DONTS 7 8 9 10 11 GENERAL LIFESTYLE CHANGES 12 13 14 15 16 16 17 18 19 20
Any other ideas how she can sleep well? SPECIAL SLEEPING CLOTHES AND TOOLSNewly changed sheetLog on to sleepmusic.com WHERE AND WHEN TO SLEEPPrepare your body to adjust especially when travelling across time zones like adjusting your sleep an hour or twobefore or after (wikihow)If its possible, consider adjusting a flight involving three or four time zones to include a stopover around the secondtime zone change. This allows you to get off the plane, rest, enjoy the sights of somewhere new and have a mid-way adjustment in the time zone changes. Understandably, not everyone can afford to do this either time wise orfinancially but if it is possible, it is a nice way to ease into different time zones. It is especially good if traveling withchildren, who dont much like long haul flights anyway.Familiarity - Staying in the same hotel room every timeShe must have a set sleep cycle, either its 5-6 hours of sleep or 7-8 hours of sleep. No matter where she is, shehas to stick to her cycle, even if shes still sleepy. That way she can train her own body clock. PRE-SLEEPING DOS & DONTSAs much as possible, avoid coffee, since she travels so often.Use other strategies to stay awake when needed - like taking a walk, getting sunlight, eating apples, mild exerciseAvoid physically strenuous activities so close to bed time.Watch "Vanilla Sky," the movie.Instead of counting sheep, count money so you can dream and lull yourself to sleep GENERAL LIFESTYLE CHANGESYou might want to sit down with key people & review the requirement of visiting your global offices every 2 weeks.Can it be shortened to a once-a-month trip? Just imagine how much savings you will have! If a trip to global officesevery 2 weeks is really necessary, you might want to train somebody in the team who can share the load. This isKeep hydrated (wikihow)Reduce travel hours by TELEPORTATIONBy not traveling and using online conferences and high-powered remote camera monitoring systemsLive a good life - if your conscience is clear , you wont have too many things to worry about that will hinder youThings to do throughout the day - Exercise - hit the gymThings to do throughout the day - Exercise - run outdoorsFamiliarity - Having friends in the areaFamiliarity - Making each city your "home"Familiarity - Getting a more permanent apartment and nesting
Beating Lonliness - Write snail mail to friendsBeating Lonliness - Write postcards to friends and familyBeating Lonliness - SkypeBeating Lonliness - Start a blog
How can she NOT sleep?Cut herself and squeeze lemon on the wound (ibong adarna)if she stays with her job!Play rock music.Watch a horror movie.Jetlag is the main culprit as the body adjusts so muchMaybe her mind is still very active while trying to get to sleep.Sometimes if youre too tired or exhausted you can hardly sleep as well.She can eat a heavy meal or drink alcohol before bedtimeShe can keep the television or laptop on before bedtimeNeighbors singing videokeWorrying too muchToo much caffeineIf she keeps on analyzing problems at workIts all in the mind... if you say to yourself "sleep" off you goEating too much sweetsActivities before sleeping - Watching a horror movieActivities before sleeping - Watching a sci-fi movie / TV showActivities before sleeping - Watching your favorite TV seriesActivities before sleeping - Watching a rough sportActivities before sleeping - Reading a good book you cant put downActivities before sleeping - Thinking about workActivities before sleeping - Feeling sorry for yourself because you are aloneActivities before sleeping - Worrying about not going to sleepActivities before sleeping - Worrying about the next dayActivities before sleeping - Anticipating more travelTravel Schedule - not aloting enough time between flights and meetings
Activities before sleeping - Thinking about family and friendsFood - drinking coffeeFood - drinking sodaFood - eating right before going to bedFood - eating food high in sugarFood - drinking an energy drinkFood - eating oily foodFood - eating food youre allergic toAn incredibly rough trip wouldnt be good for any sleep. Loud neighbors wouldnt help as well.Keep the lights open.Snoring. her own or her neighborsAn incredible turbulent airplane ride would be terrible.Motion sicknessDrink caffeinated drinks!