100 sleep solutions

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A CRASH COURSE ON CREATIVITY WITH PROFESSOR TINA SEELIG OF STANFORD UNIVERSITY BY FAITH ONYEBUJOH AND SANDRA OCASIO
"SLEEP VS SLEEP POSTURE AND YOUR SLEEP SPACE."

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100 sleep solutions

  1. 1. A CRASH COURSE ON CREATIVITY WITH PROFESSOR TINA SEELIG BY CREATIVE MASTERS(FAITH ONYEBUJOH AND SANDRA OCASIO)SLEEP VS SLEEP POSTURE AND SLEEP SPACE100 sleep solutions by creative master
  2. 2. 1- Changing your sleeping position might make a huge difference in the quality of your sleep.100 sleep solutions by creative masters
  3. 3. 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.100 sleep solutions by creative masters
  4. 4. 3- Sleeping in the position called a log will be beneficial for those who suffer from back pain, this position keeps the spine straight.100 sleep solutions by creative masters
  5. 5. 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 specialist100 sleep solutions by creative masters
  6. 6. 5- sleeping on your back may lead to snoring, difficulty in breathing, and an overall bad nights sleep100 sleep solutions by creative masters
  7. 7. 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 nights rest100 sleep solutions by creative masters
  8. 8. 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 sleep100 sleep solutions by creative masters
  9. 9. 8- Have a glass of wine: One fine glass willrelax you and help you unwind from theweek’s pressures. It’s tempting to go outand let loose a bit on Friday, but practicemoderation so you’ll feel your freshesttomorrow100 sleep solutions by creative masters
  10. 10. 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!100 sleep solutions by creative masters
  11. 11. 10- Write it out: By Fridays many of usare frazzled and stressed out. We wantto relax and sleep peacefully, Take a fewminutes to write out everything fromyour week- It’s easier to arrive atsolutions if you don’t try to consciouslyforce them100 sleep solutions by creative masters
  12. 12. 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.100 sleep solutions by creative masters
  13. 13. 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 light100 sleep solutions by creative masters
  14. 14. 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.100 sleep solutions by creative masters
  15. 15. 14- You’re exercising right before bed and failing to give yourself time to recover100 sleep solutions by creative masters
  16. 16. 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 effect100 sleep solutions by creative masters
  17. 17. 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 sleep100 sleep solutions by creative masters
  18. 18. 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 shower100 sleep solutions by creative masters
  19. 19. 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 it100 sleep solutions by creative masters
  20. 20. 19- Turn out the lights100 sleep solutions by creative masters
  21. 21. 20-Maintain your mattress100 sleep solutions by creative masters
  22. 22. 21-Exercise Regularly100 sleep solutions by creative masters
  23. 23. 22- Avoid leaving your TV or music on overnight100 sleep solutions by creative masters
  24. 24. 100 sleep solutions by creative masters
  25. 25. 24- Avoid eating sugary snacks beforebedtime instead try a glass of milk100 sleep solutions by creative masters
  26. 26. 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 time100 sleep solutions by creative masters
  27. 27. 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!!!100 sleep solutions by creative masters
  28. 28. 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.100 sleep solutions by creative masters
  29. 29. 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 lunch100 sleep solutions by creative masters
  30. 30. 29- Enforce a strict bedtime rule: You might just need to go to bed earlier. Whenever you go to bed, make it a rule.100 sleep solutions by creative masters
  31. 31. 30- Unplug the phone: Cut out any possible interruptions that may interfere repeatedly with your sleep100 sleep solutions by creative masters
  32. 32. 31- Switch off your I pad !100 sleep solutions by creative masters
  33. 33. 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 pills100 sleep solutions by creative masters
  34. 34. 33- Try writing a journal before bed100 sleep solutions by creative masters
  35. 35. 34-It’s been found that ditching allartificial lighting after dark (includingcomputers and TV) in favor of candles canmake an enormous difference. This is likelydue to the fact that fire, especially the tinyflames lighting up a simple candle, emitslittle to no blue light. You know how candlelight is “soft” and somehow soothing?100 sleep solutions by creative masters
  36. 36. 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.100 sleep solutions by creative masters
  37. 37. 36- Try Guided Meditation: Yeah, yeah, I know it sounds cheesy… but it’s worth a try100 sleep solutions by creative masters
  38. 38. 37- GET A MASSAGE100 sleep solutions by creative masters
  39. 39. 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 satisfying100 sleep solutions by creative masters
  40. 40. 39- PRAY!!!100 sleep solutions by creative masters
  41. 41. 40- Fix Your Stress100 sleep solutions by creative masters
  42. 42. 41- If it’s a congested nose keeping you up at night use a nasal spray or nasal strip100 sleep solutions by creative masters
  43. 43. 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 congestion100 sleep solutions by creative masters
  44. 44. 43- Elevate: Keeping a snorer’s head and neck elevated can help to keep the airway open and aid to better night rest.100 sleep solutions by creative masters
  45. 45. 44- Invest in a foam wedge pillow or specialty pillow that tilts the head back to open the airway100 sleep solutions by creative masters
  46. 46. 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 .100 sleep solutions by creative masters
  47. 47. 46- Lose weight. Even a modest weight loss for snorers – 5% of body weight – can make a difference in the severity of snoring100 sleep solutions by creative masters
  48. 48. 47- Get someone to talk you to sleep….that always works for me100 sleep solutions by creative masters
  49. 49. 48- Get a Pillow that feels comfortable(Oxygen pillow)100 sleep solutions by creative masters
  50. 50. 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 ones individual shape and alleviate any pressure points100 sleep solutions by creative masters
  51. 51. 50- Get Pillows for each sleep position: Ones sleep position will dictate how a traditional mattress top pillow can be used to provide the appropriate support100 sleep solutions by creative masters
  52. 52. 51-Using a pillow while sleeping on onesback. When lying on the back, a pillowshould support the natural curvature ofthe cervical spine, with adequate supportunder the head, neck, and shoulders.When sleeping on the back, the height ofthe pillow should be lower than in thesideways position. Placing a pillow or twobeneath the knees further alleviates anyback strain, and is the gentlest position onthe back100 sleep solutions by creative masters
  53. 53. 52- Using a pillow while sleeping on ones side. When lying on ones 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 support100 sleep solutions by creative masters
  54. 54. 53- Using a pillow while sleeping on ones 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 arent 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 alignment100 sleep solutions by creative masters
  55. 55. 54- Ensure that your sleep space is not cluttered100 sleep solutions by creative masters
  56. 56. 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 bedtime100 sleep solutions by creative masters
  57. 57. 56- Smokers should refrain from using tobacco products too close to bedtime100 sleep solutions by creative masters
  58. 58. 57- Go to Sleep When You’reTruly Tired100 sleep solutions by creative masters
  59. 59. 58- Choose soothing color themes for your sleep space100 sleep solutions by creative masters
  60. 60. 59- Drop your worrying thoughts for the night and if you must you can pick them up when you wake up100 sleep solutions by creative masters
  61. 61. 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 hangover100 sleep solutions by creative masters
  62. 62. 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.100 sleep solutions by creative masters
  63. 63. 62- Create an Environment that Will HelpYou Sleep100 sleep solutions by creative masters
  64. 64. 63- Take a walk before bed-time100 sleep solutions by creative masters
  65. 65. 64- Get lost in fantasy world andjust drift away100 sleep solutions by creative masters
  66. 66. 65- Listen to soft music100 sleep solutions by creative masters
  67. 67. 66- Have a soothing ambience sound e.g. water crashing against the sea shore100 sleep solutions by creative masters
  68. 68. 67- Change the position ofyour bed or just changebase like our kitty friend.100 sleep solutions by creative masters
  69. 69. 68- So have you been a room to long and nothing has changed? Redecorate your sleep space100 sleep solutions by creative masters
  70. 70. 69- Drink a warm cup of milk orcocoa100 sleep solutions by creative masters
  71. 71. 70- Look out the window andcount stars100 sleep solutions by creative masters
  72. 72. 71- Take the sleep position you aremore inclined to100 sleep solutions by creative masters
  73. 73. 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.100 sleep solutions by creative masters
  74. 74. 73- Go through an oldphoto album.100 sleep solutions by creative masters
  75. 75. 74- Imagine yourself as yourfavorite super hero, anddestroying all that prevent youfrom sleeping100 sleep solutions by creative masters
  76. 76. 75- For your back problemssleep on a hard surface forawhile100 sleep solutions by creative masters
  77. 77. 76- Get off the chair and move to your bedroom100 sleep solutions by creative masters
  78. 78. 77- Not getting enough sleep cos of work then its time you Change your job100 sleep solutions by creative masters
  79. 79. 78-Take out all electronic devices far away from your sleep space.100 sleep solutions by creative masters
  80. 80. 79- Don’t bring work inyour sleep space100 sleep solutions by creative masters
  81. 81. 80- Take a nice easyswim100 sleep solutions by creative masters
  82. 82. 81- Go to your happy place100 sleep solutions by creative masters
  83. 83. 82- Cuddle with yourfavorite pet or teddy (ifyou’re into that sort ofthing)100 sleep solutions by creative masters
  84. 84. 83- Ensure you havefresh sheets on yourbed (That helps yousettle in fast)100 sleep solutions by creative masters
  85. 85. 84- For the ladies picture your dream wedding dress and how you would like that day to go100 sleep solutions by creative masters
  86. 86. 85- For the guys (oreverybody) picture how bigyou want next cheque to bigand the things you would dowith it.100 sleep solutions by creative masters
  87. 87. 86- If the center of yourmattress is hollow, changeit100 sleep solutions by creative masters
  88. 88. 87- Remind yourself how notgetting enough sleep couldgrossly affect your health100 sleep solutions by creative masters
  89. 89. 88- Have a long soak in thebath tub100 sleep solutions by creative masters
  90. 90. 89- See your doctor if you areconcerned that you might have asleep disorder100 sleep solutions by creative masters
  91. 91. 90- Try Hypnosis100 sleep solutions by creative masters
  92. 92. 91- Imagine you’re inyour favorite city inthe world100 sleep solutions by creative masters
  93. 93. 92- Try Talk with a counselor100 sleep solutions by creative masters
  94. 94. 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 mindless100 sleep solutions by creative masters
  95. 95. 94- But, of course, if reading helps you fall asleep, do what works for you. For me I’ll stick to watching movies!!!100 sleep solutions by creative masters
  96. 96. 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.100 sleep solutions by creative masters
  97. 97. 96- Try the good oldcounting sheep100 sleep solutions by creative masters
  98. 98. 97- Aerate your room100 sleep solutions by creative masters
  99. 99. 98- Try a different roomin the house100 sleep solutions by creative masters
  100. 100. 99- Ask the neighbors nicely to keep it down100 sleep solutions by creative masters
  101. 101. 100- If you stick with most of the above advices, your chances of achieving restful sleep will improve100 sleep solutions by creative masters
  102. 102. THE END!!!100 sleep solutions by creative masters

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