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."
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
A CRASH COURES ON CREATIVITY WITH PROFESSOR TINA SEELIG OF STANFORD UNIVERSITY
BY
CREATIVE MASTERS
(FAITH ONYEBUJOH AND SANDRA OCASIO)
A STORY OF KEN AND KATE AND HOW SLEEP AFFECTED THEIR LIVES
Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.
This presentation on sleep hacking provides an overview of some of the variables that affect sleep. Understanding these variables provides insight into how to optimize your sleep so you can achieve a better sleep. I tried to include some less obvious sleep hacks as a precursor to my class: Sleep Hacking - How to Dominate Your Sleep in Less than A Week
A CRASH COURES ON CREATIVITY WITH PROFESSOR TINA SEELIG OF STANFORD UNIVERSITY
BY
CREATIVE MASTERS
(FAITH ONYEBUJOH AND SANDRA OCASIO)
A STORY OF KEN AND KATE AND HOW SLEEP AFFECTED THEIR LIVES
Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.
This presentation on sleep hacking provides an overview of some of the variables that affect sleep. Understanding these variables provides insight into how to optimize your sleep so you can achieve a better sleep. I tried to include some less obvious sleep hacks as a precursor to my class: Sleep Hacking - How to Dominate Your Sleep in Less than A Week
More than 100 solutions for Sleep because StressJanetMelchor
The Creative Team
The problem:
It is said that stress is the main cause for not sleeping.
One of nowadays most frequent sources of stress is the Crisis: due to economic problems, unemployment.
Solving these issues could be quite a useful challenge. Make people happier in hard times.
Crash Course of Creativity - Stanford University
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The US House of Representatives is deeply concerned by ongoing and pervasive acts of antisemitic
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1. A CRASH COURSE ON CREATIVITY WITH
PROFESSOR TINA SEELIG
BY
CREATIVE MASTERS
(FAITH ONYEBUJOH AND SANDRA OCASIO)
SLEEP VS SLEEP POSTURE AND SLEEP SPACE
100 sleep solutions by creative master
2. 1- Changing your sleeping position
might make a huge difference in the
quality of your sleep.
100 sleep solutions by creative masters
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. 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. 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
specialist
100 sleep solutions by creative masters
6. 5- sleeping on your back may lead to
snoring, difficulty in breathing, and an
overall bad night's sleep
100 sleep solutions by creative masters
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 night's rest
100 sleep solutions by creative masters
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 sleep
100 sleep solutions by creative masters
9. 8- Have a glass of wine: One fine glass will
relax you and help you unwind from the
week’s pressures. It’s tempting to go out
and let loose a bit on Friday, but practice
moderation so you’ll feel your freshest
tomorrow
100 sleep solutions by creative masters
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. 10- Write it out: By Fridays many of us
are frazzled and stressed out. We want
to relax and sleep peacefully, Take a few
minutes to write out everything from
your week- It’s easier to arrive at
solutions if you don’t try to consciously
force them
100 sleep solutions by creative masters
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. 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 light
100 sleep solutions by creative masters
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. 14- You’re exercising right before bed
and failing to give yourself time to
recover
100 sleep solutions by creative masters
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 effect
100 sleep solutions by creative masters
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 sleep
100 sleep solutions by creative masters
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 shower
100 sleep solutions by creative masters
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 it
100 sleep solutions by creative masters
20. 19- Turn out the lights
100 sleep solutions by creative masters
25. 24- Avoid eating sugary snacks before
bedtime instead try a glass of milk
100 sleep solutions by creative masters
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
time
100 sleep solutions by creative masters
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. 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. 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 lunch
100 sleep solutions by creative masters
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. 30- Unplug the phone: Cut out any
possible interruptions that may
interfere repeatedly with your sleep
100 sleep solutions by creative masters
32. 31- Switch off your I pad !
100 sleep solutions by creative masters
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 pills
100 sleep solutions by creative masters
34. 33- Try writing a journal before bed
100 sleep solutions by creative masters
35. 34-It’s been found that ditching all
artificial lighting after dark (including
computers and TV) in favor of candles can
make an enormous difference. This is likely
due to the fact that fire, especially the tiny
flames lighting up a simple candle, emits
little to no blue light. You know how candle
light is “soft” and somehow soothing?
100 sleep solutions by creative masters
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. 36- Try Guided Meditation:
Yeah, yeah, I know it sounds
cheesy… but it’s worth a try
100 sleep solutions by creative masters
38. 37- GET A MASSAGE
100 sleep solutions by creative masters
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
satisfying
100 sleep solutions by creative masters
41. 40- Fix Your Stress
100 sleep solutions by creative masters
42. 41- If it’s a congested nose
keeping you up at night use a
nasal spray or nasal strip
100 sleep solutions by creative masters
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 congestion
100 sleep solutions by creative masters
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. 44- Invest in a foam wedge pillow or
specialty pillow that tilts the head
back to open the airway
100 sleep solutions by creative masters
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. 46- Lose weight. Even a modest
weight loss for snorers – 5% of
body weight – can make a
difference in the severity of
snoring
100 sleep solutions by creative masters
48. 47- Get someone to talk you
to sleep….that always works
for me
100 sleep solutions by creative masters
49. 48- Get a Pillow that feels comfortable
(Oxygen pillow)
100 sleep solutions by creative masters
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 one's
individual shape and alleviate any
pressure points
100 sleep solutions by creative masters
51. 50- Get Pillows for each sleep
position: One's sleep position will
dictate how a traditional mattress
top pillow can be used to provide
the appropriate support
100 sleep solutions by creative masters
52. 51-Using a pillow while sleeping on one's
back. When lying on the back, a pillow
should support the natural curvature of
the cervical spine, with adequate support
under the head, neck, and shoulders.
When sleeping on the back, the height of
the pillow should be lower than in the
sideways position. Placing a pillow or two
beneath the knees further alleviates any
back strain, and is the gentlest position on
the back
100 sleep solutions by creative masters
53. 52- Using a pillow while sleeping on
one's side. When lying on one's 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 support
100 sleep solutions by creative masters
54. 53- Using a pillow while sleeping on one's
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 aren't 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
alignment
100 sleep solutions by creative masters
55. 54- Ensure that your
sleep space is not
cluttered
100 sleep solutions by creative masters
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 bedtime
100 sleep solutions by creative masters
57. 56- Smokers should refrain
from using tobacco products
too close to bedtime
100 sleep solutions by creative masters
58. 57- Go to Sleep When You’re
Truly Tired
100 sleep solutions by creative masters
59. 58- Choose soothing color
themes for your sleep space
100 sleep solutions by creative masters
60. 59- Drop your worrying thoughts
for the night and if you must you
can pick them up when you wake
up
100 sleep solutions by creative masters
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 hangover
100 sleep solutions by creative masters
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. 62- Create an Environment that Will Help
You Sleep
100 sleep solutions by creative masters
64. 63- Take a walk before bed-time
100 sleep solutions by creative masters
65. 64- Get lost in fantasy world and
just drift away
100 sleep solutions by creative masters
66. 65- Listen to soft music
100 sleep solutions by creative masters
67. 66- Have a soothing ambience
sound e.g. water crashing
against the sea shore
100 sleep solutions by creative masters
68. 67- Change the position of
your bed or just change
base like our kitty friend.
100 sleep solutions by creative masters
69. 68- So have you been a room to
long and nothing has changed?
Redecorate your sleep space
100 sleep solutions by creative masters
70. 69- Drink a warm cup of milk or
cocoa
100 sleep solutions by creative masters
71. 70- Look out the window and
count stars
100 sleep solutions by creative masters
72. 71- Take the sleep position you are
more inclined to
100 sleep solutions by creative masters
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. 73- Go through an old
photo album.
100 sleep solutions by creative masters
75. 74- Imagine yourself as your
favorite super hero, and
destroying all that prevent you
from sleeping
100 sleep solutions by creative masters
76. 75- For your back problems
sleep on a hard surface for
awhile
100 sleep solutions by creative masters
77. 76- Get off the chair and
move to your bedroom
100 sleep solutions by creative masters
78. 77- Not getting enough sleep
cos of work then its time you
Change your job
100 sleep solutions by creative masters
79. 78-Take out all electronic
devices far away from your
sleep space.
100 sleep solutions by creative masters
80. 79- Don’t bring work in
your sleep space
100 sleep solutions by creative masters
81. 80- Take a nice easy
swim
100 sleep solutions by creative masters
82. 81- Go to your happy
place
100 sleep solutions by creative masters
83. 82- Cuddle with your
favorite pet or teddy (if
you’re into that sort of
thing)
100 sleep solutions by creative masters
84. 83- Ensure you have
fresh sheets on your
bed (That helps you
settle in fast)
100 sleep solutions by creative masters
85. 84- For the ladies picture your
dream wedding dress and how
you would like that day to go
100 sleep solutions by creative masters
86. 85- For the guys (or
everybody) picture how big
you want next cheque to big
and the things you would do
with it.
100 sleep solutions by creative masters
87. 86- If the center of your
mattress is hollow, change
it
100 sleep solutions by creative masters
88. 87- Remind yourself how not
getting enough sleep could
grossly affect your health
100 sleep solutions by creative masters
89. 88- Have a long soak in the
bath tub
100 sleep solutions by creative masters
90. 89- See your doctor if you are
concerned that you might have a
sleep disorder
100 sleep solutions by creative masters
92. 91- Imagine you’re in
your favorite city in
the world
100 sleep solutions by creative masters
93. 92- Try Talk with a
counselor
100 sleep solutions by creative masters
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
mindless
100 sleep solutions by creative masters
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. 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. 96- Try the good old
counting sheep
100 sleep solutions by creative masters
98. 97- Aerate your
room
100 sleep solutions by creative masters
99. 98- Try a different room
in the house
100 sleep solutions by creative masters
100. 99- Ask the neighbors
nicely to keep it down
100 sleep solutions by creative masters
101. 100- If you stick with
most of the above
advices, your chances
of achieving restful
sleep will improve
100 sleep solutions by creative masters