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Brain-Storming Ideas for Tackling the “SLEEP” Problem. - Vaishnavi Chigarapalle.
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Brain storming ideas for tackling the

Nov 10, 2014

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Page 1: Brain storming ideas for tackling the

Brain-Storming Ideas for Tackling the “SLEEP”

Problem.

- Vaishnavi Chigarapalle.

Page 2: Brain storming ideas for tackling the

Solution - 1• Listening to slow music. Research has proved that listening to slow music has

made insomniacs get out of their problem.

Page 3: Brain storming ideas for tackling the

Solution - 2• Listening to the sound of the waterfalls or the breeze.

Page 4: Brain storming ideas for tackling the

Solution - 3• Counting the sheep.• This is one of the most common ways suggested by 90% of the people for

insomniacs.

Page 5: Brain storming ideas for tackling the

Solution - 4• Sleeping with the lights on.

Page 6: Brain storming ideas for tackling the

Solution - 5• Being surrounded by stuffed toys.

Page 7: Brain storming ideas for tackling the

Solution - 6• Sleeping while watching a video.

Page 8: Brain storming ideas for tackling the

Solution - 7• Talking to imaginary friends and slipping in to sleep, in other words talking to

self.

Page 9: Brain storming ideas for tackling the

Solution - 8• Listening to non-music channels on the radio helps reduce the fear of sleeping

alone.

Page 10: Brain storming ideas for tackling the

Solution - 9• Having a pet either a dog or a cat might help overcome the problem of sleeping

alone.

Page 11: Brain storming ideas for tackling the

Solution - 10• A fan for white noise will drown out all the other weird noises.

Page 12: Brain storming ideas for tackling the

Solution - 11 • Reading comfortable and an unchallenging fiction i

Page 13: Brain storming ideas for tackling the

Solution - 12 • Door and window alarms that we can install by ourselves gives us a peace of

mind.

Page 14: Brain storming ideas for tackling the

Solution - 13 • Having pepper spray or rod or something that you thing would protect you,

right next to you while sleeping.

Page 15: Brain storming ideas for tackling the

Solution - 14• Looking under the bed, inside the closet etc., to make sure that no one is

present in the room other than yourself.

Page 16: Brain storming ideas for tackling the

Solution - 15• If you have 2 beds or chairs in the room you are planning to sleep then make

sure to put something on them like a bag or pile of clothes just to comfort yourself saying that there is some known person accompanying you.

Page 17: Brain storming ideas for tackling the

Solution - 16• Bed time prayers help a lot.

Page 18: Brain storming ideas for tackling the

Solution - 17• Utilize the time staying alone to the fullest. You never know again when you

would be getting such a opportunity of enjoying your own company.

Page 19: Brain storming ideas for tackling the

Solution - 18• Drinking warm milk.

Page 20: Brain storming ideas for tackling the

Solution - 19• Taking a bubble bath would help relax the nerves and would result in falling

asleep very soon.

Page 21: Brain storming ideas for tackling the

Solution - 20 • If it is for a short period of time then inviting a friend or one of the family

members to come would do it.

Page 22: Brain storming ideas for tackling the

Solution - 21• Sleeping with the door locked of that particular room might also help.

Page 23: Brain storming ideas for tackling the

Solution - 22 • Talking over the phone until one falls asleep.

Page 24: Brain storming ideas for tackling the

Solution - 23 • In very rare cases people usually consume sleeping pills to fall asleep.

Page 25: Brain storming ideas for tackling the

Solution - 24 • Getting a long (5 foot pillow) and places next to you might also help us with

the sleeping alone problem.

Page 26: Brain storming ideas for tackling the

Solution - 25 • Having the door shut and having a phone for emergency would also help us

keep the anxiety levels down.

Page 27: Brain storming ideas for tackling the

Solution - 26 • Pillow Therapy – Talking to your pillow and telling all the stuff that you have

been doing since morning is another solution to the problem.

Page 28: Brain storming ideas for tackling the

Solution - 27 • Avoid taking a nap during the day time.

Page 29: Brain storming ideas for tackling the

Solution - 28 • Go to bed early. Set a sleep schedule and a diary and note the sleep timings

daily. This will help you improve sleeping habits.

Page 30: Brain storming ideas for tackling the

Solution - 29• Reward yourself. If you were able to sleep alone then reward yourself.

Page 31: Brain storming ideas for tackling the

Solution - 30• Distract yourself. Do something like reading a book, thinking about all the fun

times with your friends, watching funny videos.

Page 32: Brain storming ideas for tackling the

Solution - 31• Be Logical. If you are old enough then make sure to be logical, the creepy or

weird sounds might be just the creaking of the old wood. If some one is hiding in the dark to harm you then think that they would not have to wait for so long to do that.

Page 33: Brain storming ideas for tackling the

Solution - 32• Turn the lights on in other rooms if you have a problem sleeping with the light

on in your room.

Page 34: Brain storming ideas for tackling the

Solution - 33• In some severe cases, consulting a therapist has proved to solve the problem.

Page 35: Brain storming ideas for tackling the

Solution - 34• Taking an anti-anxiety medication. This would help bring the anxiety levels

down and relaxes the body of the person and eventually resulting in sleep.

Page 36: Brain storming ideas for tackling the

Solution - 35• Taking a spoonful of cough syrup that gradually results in sleep is also a

solution to the problem but is rarely considered.

Page 37: Brain storming ideas for tackling the

Solution - 36• Sometimes in case of ill health, the medication prescribed by the doctor would

also result in sleep.

Page 38: Brain storming ideas for tackling the

Solution - 37• Having a booze just before sleeping would also help overcome the problem.

But consuming too much alcohol would result in health problems.

Page 39: Brain storming ideas for tackling the

Solution - 38• Cover yourself with huge blanket. This will make you feel secured and reduces

the anxiety.

Page 40: Brain storming ideas for tackling the

Solution - 39• Listening to a white noise. White noise reduces or eliminates other weird or

creepy noises.

Page 41: Brain storming ideas for tackling the

Solution - 40• Placing the bed attached to any two corners of the room would also be helpful.

Sleeping against the wall and placing plush toys or huge pillows on the other end would comfort the nerves and reduces the anxiety levels in a person.

Page 42: Brain storming ideas for tackling the

Solution - 41• In case you have a choice among bedrooms then choose the one that has a

bathroom attached to it. Waking up in the night to use the restroom that is inside the room than going out of the room also helps.

Page 43: Brain storming ideas for tackling the

Solution - 42• Secure your house. Make sure to have turned on the security alarms and also

make sure to check that all the doors and windows have been properly locked.

Page 44: Brain storming ideas for tackling the

Solution - 43• Thinking about someone you like or reloading your all time favorite memories

and slipping in to sleep is also another best method.

Page 45: Brain storming ideas for tackling the

Solution - 44• People in some parts of Asia believe that placing Lemons at the four corners of

the room or the bed would drive the evil spirits away. This is just their belief but has proved to work out wonders with the people’s imagination.

Page 46: Brain storming ideas for tackling the

Solution - 45• Sticking your favorite photos on the wall right in front of your bed. This would

help you feel safe and secure while sleeping or when you wake up all of a sudden in the middle of the night.

Page 47: Brain storming ideas for tackling the

Solution - 46• Placing the Holy books under the pillow or next to your head might help you

feel safe psychologically.

Page 48: Brain storming ideas for tackling the

Solution - 47• Watching cartoons. Watching cartoons would deviate the mind and there would

be no weird thoughts going around in it.

Page 49: Brain storming ideas for tackling the

Solution - 48• Chatting with friends. This helps lose the fear of being alone. Having a funny

and crazy conversation with friends really helps.

Page 50: Brain storming ideas for tackling the

Solution - 49• Having a video call. This is also another form for conversation. Since you get

to see and speak to that person, this would make you stay calm and composed.

Page 51: Brain storming ideas for tackling the

Solution - 50• Sticking Radium stars on the roof and watching them or counting them will

make the person fall asleep soon.

Page 52: Brain storming ideas for tackling the

Solution - 51• Playing GAMES. This is one of my favorite remedies to tackle the sleep

problem. Playing games would not let you ponder over silly things. Instead they would leave you with bleak chance of allowing such thoughts to cross your mind.

Page 53: Brain storming ideas for tackling the

Solution - 52• Indulging oneself in work that needs you to bend your body and not sitting in

front of your system for hours together would make you tired and would result in hitting the bed early.

Page 54: Brain storming ideas for tackling the

Solution - 53• Cover the rest of the bed, leaving the space for you to sleep, with plush toys,

blankets and pillows leaving no space for another person would also help you get out of the problem.

Page 55: Brain storming ideas for tackling the

Solution - 54• Calling your family or friends and asking to continue their work leaving the

phone on while you are sleeping is another silly yet efficient remedy.

Page 56: Brain storming ideas for tackling the

Solution - 55• Be a megalomaniac and start thinking about all the great things you have done

in your past. This would not only make you feel proud and happy about your self but also deviates the mind from weird and silly thoughts.

Page 57: Brain storming ideas for tackling the

Solution - 56• Drinking Hot chocolate would also solve the sleep problem.

Page 58: Brain storming ideas for tackling the

Solution - 57• Taking Bubble bath just before going to sleep might help.

Page 59: Brain storming ideas for tackling the

Solution - 58• Having an oil massage before hitting the bed is one of the best ways to slip in

to sleep immediately.

Page 60: Brain storming ideas for tackling the

Solution - 59• Drinking Carrot flavored milk would also help in falling asleep.

Page 61: Brain storming ideas for tackling the

Solution - 60• Think about a calm and serene place that makes you feel completely relaxed.

Page 62: Brain storming ideas for tackling the

Solution - 61• Using a relaxation technique, such as brushing your hair before going to sleep,

taking a shower, meditating etc.

Page 63: Brain storming ideas for tackling the

Solution - 62• Doing yoga before going to sleep would also help relax the muscles and would

relieve stress and therefore instantly falling asleep.

Page 64: Brain storming ideas for tackling the

Solution - 63• Adjusting pillows in a straight way. One between the knees and one for a

perfect head elevation would also help.

Page 65: Brain storming ideas for tackling the

Solution - 64• Getting in to the right sleeping position. Sleeping position is an important

aspect, if we are not in a perfect sleep position then that might help.

Page 66: Brain storming ideas for tackling the

Solution - 65• Cloud Therapy. Imagine to be sleeping on a fluffy, big, soft cloud then feel the

texture of the cloud and then feel the weightlessness and the existence of the cloud.

Page 67: Brain storming ideas for tackling the

Solution - 66• Make yourself comfortable that is by wearing comfortable clothing and

painless hair bands that would not ruin your sleep in any way.

Page 68: Brain storming ideas for tackling the

Solution - 67• Drinking a relaxing beverage. Placing a glass of water by the bed side will help

when you wake up in the middle of the night.

Page 69: Brain storming ideas for tackling the

Solution - 68• Put on eye mask. When you are scared to sleep alone and when you turn on the

lights to scare the fear away sometimes you might not be able to sleep because light is known to keep you awake. It also simulates the body to feel awake and alert.

Page 70: Brain storming ideas for tackling the

Solution - 69• Avoid watching TV or playing games or sitting in front of your laptop or PC

one hour before sleeping.

Page 71: Brain storming ideas for tackling the

Solution - 70• Sing yourself a lullaby. This is not a joke, we usually feel drowsy when singing

it.

Page 72: Brain storming ideas for tackling the

Solution - 71• Rock yourself. Sleeping in a rocking chair is another best practice.

Page 73: Brain storming ideas for tackling the

Solution - 72• Curl your toes. “Curl your toes tightly for a count of seven, and then relax,"

reports writer Brittani Renaud. "Repeat through each muscle group, working up form your toes to your neck. Drifting off to sleep is guaranteed.

Page 74: Brain storming ideas for tackling the

Solution - 73• Establishing a bed time ritual should help teach your mind how to fall asleep

faster.

Page 75: Brain storming ideas for tackling the

Solution - 74• Exercise tires you out, so doing exercises before bed time would relax you out

and thereby resulting in making you fall asleep.

Page 76: Brain storming ideas for tackling the

Solution - 75• Ensure that you have the best sleeping environment to help you fall asleep

faster.

Page 77: Brain storming ideas for tackling the

Solution - 76• Herbal remedies ( such as passion flower, chamomile, Lavender, Lemon balm

etc.)

Page 78: Brain storming ideas for tackling the

Solution - 77• Stop smoking one hour before bedtime even if you feel that it relaxes your

nerves, it is sure to wake you up in the middle of the night craving for nicotine.

Page 79: Brain storming ideas for tackling the

Solution - 78• Avoid eating heavy meals or spicy or sugary foods one hour before hitting the

bed.

Page 80: Brain storming ideas for tackling the

Solution - 79• There is an app known as “Sleep Machine” that helps you fall asleep by

providing noises such as crickets, rain, breeze, white noise, chimes, waves etc.,)

Page 81: Brain storming ideas for tackling the

Solution - 80• Cookies and milk. The tryptophan in milk will help you feel sleepy, but you

need some carbs to get where you want it to go in your brain.

Page 82: Brain storming ideas for tackling the

Solution - 81• Adjust your sleeping surface. If the mattress is getting soggy or poky then flip

it over. If it is getting too hot then flip the pillows over.

Page 83: Brain storming ideas for tackling the

Solution - 82• Mindfulness is a great thing to learn and put into practice if you have trouble

with stress, worry, anxiety, depression or just need to find a way to calm down your mind.

Page 84: Brain storming ideas for tackling the

Solution - 83• Attitude towards sleep. Try not be afraid of not getting enough sleep. Try to

boost up yourself by saying that you can perform perfectly well even if you lose some sleep.

Page 85: Brain storming ideas for tackling the

Solution - 84• Eating good food before bedtime. Good food to eat before bed includes milk,

cereal bananas and light protein-containing foods.• Any food that contains Tryptophan may help you fall asleep quicker.

Page 86: Brain storming ideas for tackling the

Solution - 85• Alcohol can seriously reduce the quality of the second half of the night’s sleep

and is also known to decrease the amount of time spent in deep sleep. It can also wake you up in the middle of the night due to the effects of withdrawal.

Page 87: Brain storming ideas for tackling the

Solution - 86• Try not to take a nap during the day. In case if you really have to then keep it

short may be for 40 minutes or less.

Page 88: Brain storming ideas for tackling the

Solution - 87• Make sure to have a comfortable mattress and a comfortable bedding.

Page 89: Brain storming ideas for tackling the

Solution - 88• Instead of listening to music through ear phones trying putting it out loud but

not too loud that people around you might be disturbed.

Page 90: Brain storming ideas for tackling the

Solution - 89• Reading a boring book while listening to slow and serene music is a great way

to fall asleep.

Page 91: Brain storming ideas for tackling the

Solution - 90• Changing sheets time to time. Changing the bed sheets time to time and having

a pleasant print on them would also do the job !

Page 92: Brain storming ideas for tackling the

Solution - 91• Relaxation. Try not to focus or recollect the things that has been happening

since morning. Leave alone all the worries and focus on having a good sleep so that you can get up fresh and tackle your problems and manage your day.

Page 93: Brain storming ideas for tackling the

Solution - 92• Fish especially Salmon fish is known to boast vitamin B6 which is needed to

make melatonin.• Melatonin is a sleep-inducing hormone triggered by darkness.

Page 94: Brain storming ideas for tackling the

Solution - 93• Calcium Deficiency – In case if there is a calcium deficiency in the body then

have foods that boasts calcium such as yogurt, milk etc.

Page 95: Brain storming ideas for tackling the

Solution - 94• Almonds – they provide sleep and muscle relaxation.

Page 96: Brain storming ideas for tackling the

Solution - 95• Hard cooked egg is known not only to put the person to sleep but also making

him stay asleep.

Page 97: Brain storming ideas for tackling the

Solution - 96• Sweets high in carbs result in lowering your sugar levels thereby resulting in

lack of sleep and waking up in the middle of the night.

Page 98: Brain storming ideas for tackling the

Solution - 97• Having a small bowl of cereal – Complex carbohydrates – rich foods increase

the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects.

Page 99: Brain storming ideas for tackling the

Solution - 98• Getting cozy – Setting the right temperature, perfect position and comfort

clothing will do the work.

Page 100: Brain storming ideas for tackling the

Solution - 99• Imagination can also work out wonders – Imagine that you have your perfect

house built and now you decide what interior decorations and what colors you need to put for each room and where should a particular object be positioned etc.

Page 101: Brain storming ideas for tackling the

Solution - 100• Try playing a game. Try playing a game of your choice in your mind or create

your own game and play it while lying on bed.

Page 102: Brain storming ideas for tackling the

SOURCES

• Images Source: Images.google.com.