This document provides 100 solutions for insomnia caused by depression organized into emotional, spiritual, mental, and physical categories. It begins by stating that depression is a major cause of insomnia and lack of sleep. It then presents the solutions generated from a brainstorming session, organized into mind maps and categories. The solutions aim to help people suffering from depression and insomnia regain mental balance and sleep. The document was revised to further organize the solutions. It concludes by wishing the reader to sleep well.

1. NOT GETTING ENOUGH SLEEP
100 SOLUTIONS FOR DEPRESSION CAUSED
INSOMNIA
Stanford University
Crash Course on Creativity
Fall 2012
Professor Tina Seelig- Team Stradust

2. Many have experienced or will
at some point of their life , lack
of rest and sleep because of
depression. We have been
discussing ways to tackle this
major problem of insomnia. We
will try to present solutions
through creative ways. These
solutions tackle different aspects
of depression and insomnia and
can be addressed to different
types of people. Hopefully, they
will help people suffering from
depression regain a healthy
emotional and mental balance
and get a much deserved
peaceful sleep.
A brainstorming led to this mind
map of solutions.

3. EMOTIONAL SOLUTIONS
…Interact, laugh, remember, write, get inspired, feel, learn…

4. SPIRITUAL
SOLUTIONS

5. Spiritual/ Emotional Solutions
Listen, sense, get hypnotized…

6. PHYSICAL SOLUTIONS
…Exercise, express yourself, interact physically…

7. PHYSICAL SOLUTIONS
..Change your nutrition, drink herbs, do crafts…

8. PHYSICAL SOLUTIONS
..travel, get in touch with nature, improve your sleeping conditions, indulge
yourself…

9. REVISING 100 SOLUTIONS TO
INSOMNIA DUE TO DEPRESSION
Emotional day 19. pray if you don't have sleep
1. Visit a profesional EMF 2. give back 20. imagine your life in some apnea
therapist 3. teach a child how to read years in your ideal lifestyle 14. make plans for tomorrow
2. write a journal 4. adopt a pet 21. recognize your mistakes 15. remember your childhood
3. make time for your children 5. care for someone else who and regret, then sleep 16. Go see a concert, preferably
isn't feeling good 22. self hypnosis by your favorite musician
4. call your lover 6. visit a spiritual center 17. Count sheep
5. feel baby memories and the 7. find your spiritual path Mental 18. Shift of focus (for ex. Get
warmness of your mother's 8. use affirmations 1. think of your day and find all involved into charity activity
hug 9. smile, fake it, try to smile all even slightest positive to regain meaning in life)
6. Talk to a good friend day long moments you had 19. Play a game on your
7. sleep at a friend´s house 10. change your vibration 2. see a specialist computer
11. focus on I can change my 3. Make a new friend, in real 20. learn a new language
8. Watch a really funny movie situation life or online 21. Learn how to use a free
12. listen to CDs to get to 4. Read a good book online program
9. Avoid negative pesimistic unconscious competence 5. If you love your job, work
people who just make you 13. Do Viapassana meditation more, taking up new
feel worse before sleeping - feeling the responsibilities and
10. Use the EMF= EMOTIONAL sensations on every part of embracing yourself after
MENTAL FREEDOM your body until you fall sleep such an acomplishment
technique 14. Write 3 things you're 6. Go see an art exhibition and
11. Learn the EMF technique grateful about in your life get inspired by it
before sleeping 7. Go see a play in a theatre,
12. view photos of things you 15. daydream you don't need a company
love 16. stay in a yoga ashram in to do so
13. treat your pet with india/thailand 8. count backwards from 100
warmness and affection 17. visit an orthodox monastery to 1, skiping two numbers
(wash it, feed etc) in Agion Oros and follow 9. read - even one page a day
14. listen to sounds of waves their disciplined life (sleep 10. Go to a change therapist
15. listen to sounds of rain early, weak up at 4p.m.) 11. Create a ritual where you
16. listen to sounds of birds 18. go for a stroll in ugly sleep each night at the
neighborhoods and then same hour
Spiritual come back home and 12. Go to a sleep clinic
1. Do meditation through the appreciate your warm bed 13. Check with a sleep therapist

10. REVISING 100 SOLUTIONS TO
INSOMNIA DUE TO DEPRESSION
Physical anchoring related problem exhaust yourself and sleep
1. Pay a visit to the Zoo - 21. Go out in the nature once a easier
monkeys and elephants day 38. Have a friend perform a
may bring a smile to your 22. Use earplugs massage on you
face 23. Get a Zeo and test the 39. Caddle someone in order to
2. Quit job you hate quality of your sleep sleep
3. and set off to a long journey 24. Take a melatonin 40. sing
4. visit a new place supplement 41. Express yourself through a
5. Visit a place you love 25. drink chamomile or relevant craft (make candles or
6. move to live to another herb beverage cupcakes)
country 26. go dance your ass out, 42. Paint
7. Don't drink coffee several dance intensively all night 43. Learn to play an instrument
hours before bedtime 27. camp in the countryside or 44. play your favorite song
8. Don't drink tea several at a beach and sleep down 45. kundalini yoga
hours before bedtime the stars 46. take valerianas
9. dont go to sleep with an 28. hear the water fluffing near 47. Do zumba
empty stomach the sea 48. Dance all night like you
10. Change your diet slightly 29. buy a new relaxing matress never danced before
11. Eat a delightful meal for your bed
12. dont eat a LOT or anything 30. self treatment with
heavy before going to homeopathetic remedies
sleep, you will get (remedy suggested by a
heartburn/indigestion specialist)
13. Buy a new pair of shoes 31. exercise
14. trying sawing 32. jogg
15. try neating 33. Sleep in a very quiet dark
16. strech place
17. play with children 34. Verify there is no light in the
18. take a souna, hot or wet room
steam 35. Have a warm bath, wear
19. Take a cold bath (proved to you pijamas, drink a glass of
facilititate sleep) wine
20. Change the place where 36. Have sex
you sleep in case this is 37. Work hard all day to

11. Sleep tight!!!