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Stress v sleep short version


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111 solutions to stress-related sleep disorders. Created by The Enlightened Souls of Pi for Stanford University Venture Lab's A Crash Course on Creativity, Autumn 2012.

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Stress v sleep short version

  1. 1. stress v. sleep how to end the conflict 111 solutions fromThe Enlightened Souls of Pi
  2. 2. Sleep disruption ordeprivation as a result ofstress creates issues of physical, mental and emotional well being. 
  3. 3. Our study proposes to delve into the conscious andunconscious connections of stress and sleep, clarify those connections,
  4. 4. and come up with solutions to stress-related sleep disorders. Successfully managing "stressors“ leads to healthy sleep patterns
  5. 5. and provides tools for coping with stress in both our waking and sleeping lives.
  6. 6. 111solutions to stress for better sleep
  7. 7. 1. accept the situation2. air-borne stress hormone blockers3. bedroom is for sleep4. biofeedback5. breathe into a paper bag for 10 seconds
  8. 8. 6. build things7. channel “dog sleep8. confront your fears9. count back from 100; for each # say it mentally then write it in your mind
  9. 9. 10. create a schedule11. create a sleep routine12. create a stress vaccine13. dance a crazy dance14. dark room
  10. 10. 15. day/night light sensors for windows16. death17. deep breathe all day18. do difficult tasks first19. don’t fight
  11. 11. 20. don’t worry21. drink valerian root tea22. drop bad thoughts in a hat23. eliminate distractions24. eliminate excess sugar intake
  12. 12. 25. exercise regularly26. find spirituality27. foster hemispherical sleep28. fund sleep research29. get a hobby30. get a white noise machine
  13. 13. 31. get rid of what you don’t need32. get your life in balance33. get fitted for a good bed34. go out to dinner35. go to sleep to soft music that turns itself off
  14. 14. 36. good thoughts37. hum a happy song38. increase GABA levels39. increase melatonin levels40. increase neuro-protective anti-stress genes
  15. 15. 41. just keep your eyes closed42. keep a “thumbs up” journal43. keep a diary44. know your limits45. learn meditation
  16. 16. 46. learn new languages with audio tapes as you fall asleep47. leave work at work48. listen to audio books at low volume49. listen to music during the day
  17. 17. 50. make a “to do” list for the next say and say “good night”51. make a dart board of your worries and win52. make a safe and cozy sleep space53. make a sleep plan to follow
  18. 18. 54. make friends55. meditation in the evening56. never go to bed mad57. no artificial light in the evening58. no caffeine
  19. 19. 59. no computer or phone 3 hours before bed60. no food, liquid or exercise 3 hours before bed61. no noise62. no regrets
  20. 20. 63. no tech devices 3 hours before bed64. open your mind to the possibility of silence65. plan your day the night before
  21. 21. 66. play soft lullaby music when you lie down67. practice smiling on your pillow68. question ideal sleep hour totals & sleep as much as YOU need
  22. 22. 69. quiet excitatory neuro- transmitters during sleep70. read poetry out loud before you go to sleep71. read the comics out loud before you go to
  23. 23. 72. regulate glucocorticoid release73. release all stress74. repeat the phrase “dream me a dream” as you fall asleep
  24. 24. 75. return to the womb76. satisfying sex77. say mental “thank yous” as you go to sleep78. sensory deprivation environment
  25. 25. 79. sleep when you are sleepy80. smile81. socialize with optimists82. stop saying yes to all83. take a hot bath 90 minutes before sleep
  26. 26. 84. take medication85. take a mental walk through a beautiful garden as you fall asleep86. take a walk87. take Phyllanthus emblica Indian gooseberry
  27. 27. 88. talk to someone you love before you fall asleep89. tell jokes90. think of what you love before you fall asleep91. think positive thoughts
  28. 28. 92. throw your mind to your favorite place and stay there93. try sleep therapy94. turn off your brain to sleep95. turn clocks to the wall
  29. 29. 96. use blue blocking goggles before sleep97. use blue blocking lights in your bedroom98. vaccinate against insomnia
  30. 30. 99. wear comfortable ear plugs before bed and when falling asleep100. write a short note to your worries and sign off before sleep101. write down the good things of the day
  31. 31. 102. write down your feelings by hand103. xylophone music as you lie down fading to silence104. yawn for 5 minutes
  32. 32. 105. yesterday’s worries ended yesterday106. yield to the temptation of fatigue107. you control your waking and sleeping hours
  33. 33. 108. your soundest sleep is for you and your family109. your thoughts shall fade away with each breath110. zip up your troubles in a small bag
  34. 34. 111. zzzzzzz in your mind’s eye
  35. 35. subtly soporific production brought to you byThe Enlightened Souls of Pi
  36. 36. Avantika Saraf Bryndie Beach Gustaf Martensson Guy Sirton Vladimir DranevichBrahms’ Lullaby - Soothing Piano Classics for sleeping babies
  37. 37. forStanford University Venture LabA Crash Course on Creativity Autumn 2012