This document provides solutions for common sleep problems such as a snoring partner, an uncomfortable sleeping surface, temperature issues, and stress or insomnia. It suggests using an air or foam mattress if sleeping on a hard surface, as well as blankets, heaters, fans or hot/cold beverages to address temperature problems. Other recommendations include making lists before bed, cutting out caffeine, alcohol and smoking, deep breathing, and allowing darkness at night.

2. The Problem of a Snoring Partner

7. Solutions

8. Sleeping on the hard ground
1.Use an air mattress
2.Use a foam rubber mattress
3.Tie a blanket to a branch and use it as a hammock
4. Use bicycle pump to blow air into cloths

9. Temperature too hot or cold
Be proactive, and purchase extra blankets
Purchase a space heater
Purchase a fan
Take a warm shower
Take a cool shower
Drink a hot beverage
Drink a cool beverage

10. Sleeping on a couch that is too
short
Put a desk by the couch to stretch your
legs
Put a board along the couch and then put
foam rubber on it

12. Solutions

14. Drink relaxing tea before bedtime. A
traditional Persian drink for relaxing is
orange blossom. Yogurt is good too.

15. Only sleep early in the day – before
3pm.

17. Solutions

18. Have a positive outlook.
Believe God is helping you. –
You don’t have to solve it alone.
Focus on solutions, rather than
worry.
Draw a diagram for life (see
below).

19. STRESS

20. SOLUTIONS
Make a list. Before you go to bed, make a list of things
that are on your mind. With this written down, you
won't have to worry that you'll forget something while
you sleep or won't keep going over something again
and again.
Don't go to bed mad. If you're having trouble with
your mate- talk about it and come to some type of
resolution. Being angry will raise your blood pressure
and make it tough to get to sleep.

21. SOLUTIONS
Psycholgists say that the primary cause of stress is the
feeling that we cannot control our circumstances. If we
learn that we can take control of our circumstances we
will be able to sleep at night, knowing that in the
morning we can take steps to solve our problems.
Turn stress into action. Or if we cannot take action,
learn to be okay with what happens. Turn problems
into opportunities. Think of Mother Teresa.
Norman Cousins laughed his way out of cancer.
Focus on solution, not the problem.

22. Depression can actually make it tougher to sleep when all
you want to do is sleep. Talk to your doctor or someone
you trust about problems you are having.
4) Try deep breathing exercises. Focus just on your
breathing and block out everything else.
5) Visualize your muscles relaxing one at a time. Start at
your toes and work your way up to the top of your head.
6) Meditation. This can be something that people scoff at.
This doesn't have to be some transcendental out-of-body
experience. This is a proven method of finding calm in
your life. Here are 3 sites about this:
http://www.freemeditations.com/,
http://www.how-to-meditate.org/,
http://www.meditationsociety.com/108meds.html.
7) Medication. It helps, it works but use as directed and
talk to your doctor.

23. Short-term insomnia is easily identifiable, has a specific
cause, and lasts a few days or at most a few weeks. It
doesn't have a major impact on health or work. One
common version is known as "Sunday night insomnia." An
individual sleeps late on the weekend, and the sleep cycle
shifts slightly so that by Sunday night you don't fall asleep
as early as you want.

24. SOLUTION
By waking earlier on Saturday and Sunday morning,
you can easily correct the problem.

25. Alcohol temporarily depresses the nervous system, but it is
metabolized rapidly and causes a rebound excitation a few hours
later. A person may awake with a start. A lot of people don't
realize they have this problem and rely on a nightcap for sleep.
(It's the flip side of relying on coffee for energy.)

26. SOLUTION
Cut out the alcohol. Improvement should occur in a
few weeks.

27. Many drugs can have the side effect of causing
sleeplessness -- for example, steroids, thyroid
hormone, decongestants that contain stimulants, and
asthma medications. In addition, nutritional
deficiencies due to long-term use of medications can
cause sleep problems.

28. Solution:
Drug dosage can be adjusted, or the time of day a
drug is taken can be changed. Nutritional and vitamin
status should be tested and deficiencies corrected.
Quality sleep will often return.

29. The most common "drug-related" causes of insomnia are not
prescription drugs. They are nicotine and caffeine. Caffeine can
interfere with sleep up to twenty hours after you consume it. About 80
percent of adult Americans are addicted to a cup of "heavenly" coffee or
tea. Caffeine is also present in colas, chocolate bars, and cocoa

30. SOLUTIONS
Cut out caffeine and/or smoking. Avoid decaffeinated
coffee, because it keeps the taste for coffee alive.
Switch to herbal teas or to other energy boosters like
ginseng, ginger, and licorice. At night, use calming
herbs like valerian, hops, and passion-flower.

31. We all have certain inborn circadian rhythms. Our
body clock, our temperature, and the fluctuation
of certain hormones seem to respond to the
rhythm of the day, and of light. In fact, we have a
gland in our brain, the pineal, which seems to
respond specifically to the absence of light by
releasing a hormone called melatonin.

32. SOLUTIONS
Work by day under natural light, in an office with
windows. At night, if you are an urban dweller, make
sure your shades blot out the light of cities. Allow
your brain the peace of total darkness. If you are a
shift worker, try to change to an earlier shift. If that's
not possible, try to work regular hours.