stress v sleep how to end the conflict
description
Transcript of stress v sleep how to end the conflict
stress v. stress v. sleepsleep
how to end how to end the conflictthe conflict111 solutions from 111 solutions from
The Enlightened Souls of The Enlightened Souls of PiPi
Sleep disruption Sleep disruption or deprivation or deprivation as a result of as a result of stress creates stress creates
issues issues
of physical, of physical, mental and mental and
emotional well emotional well being. being.
Our study Our study proposes to proposes to
delve into the delve into the conscious and conscious and unconsciousunconscious
connections of connections of stress and stress and
sleep,sleep,
clarify those clarify those connections,connections,
and come up and come up with solutions with solutions
to stress-to stress-related sleep related sleep
disorders.disorders.
SuccessfullySuccessfullymanaging managing "stressors“ "stressors“
leads to healthy leads to healthy sleep patterns sleep patterns
and provides and provides tools for coping tools for coping with stress in with stress in
both our waking both our waking and sleeping and sleeping
lives.lives.
111 111
solutions to solutions to stress for stress for
better sleepbetter sleep
11
accept accept
the the
situationsituation
22
air-borne air-borne
stress stress hormone hormone
blockersblockers
33
bedroom is for bedroom is for
sleep, not worksleep, not work
not computernot computer
not tvnot tv
44
biofeedbackbiofeedback
55
breathe into breathe into
a paper baga paper bag
for 10 for 10 secondsseconds
66
build thingsbuild things
77
channelchannel
““dog sleep”dog sleep”
88
confrontconfront
youryour
fearsfears
99
count back count back from 100;from 100;
for each #for each #say it mentallysay it mentallythen write it then write it in your mindin your mind
1010
create create
a a
scheduleschedule
1111
create create
a sleepa sleep
routineroutine
1212
createcreate
a stressa stress
vaccinevaccine
1313
dancedance
a crazya crazy
dancedance
1414
dark dark
roomroom
1515
day/nightday/night
light sensorslight sensors
for for
windowswindows
1616
deathdeath
1717
deep deep
breathebreathe
all dayall day
1818
dodo
difficult tasksdifficult tasks
firstfirst
1919
don’tdon’t
fightfight
2020
don’tdon’t
worryworry
2121
drinkdrink
valerian root valerian root
teatea
2222
drop baddrop bad
thoughtsthoughts
in a hatin a hat
2323
eliminate eliminate
distractionsdistractions
2424
eliminate eliminate
excessexcess
sugar intakesugar intake
2525
exerciseexercise
regularlyregularly
2626
findfind
spiritualityspirituality
2727
fosterfoster
hemisphericalhemispherical
sleepsleep
2828
fundfund
sleep sleep researchresearch
2929
getget
a hobbya hobby
3030
get a get a
white noisewhite noise
machinemachine
3131
get rid of get rid of
what you what you
don’t needdon’t need
3232
getget
your lifeyour life
in balancein balance
3333
get yourselfget yourself
fitted forfitted for
a good beda good bed
3434
go outgo out
to dinnerto dinner
3535
go to sleep to go to sleep to
soft music soft music that turns that turns itself offitself off
3636
goodgood
thoughtsthoughts
3737
hum hum
a happya happy
songsong
3838
increaseincrease
GABA levelsGABA levels
3939
increaseincrease
melatonin melatonin levelslevels
4040
increase increase
neuroprotectivneuroprotectivee
anti-stress anti-stress genesgenes
4141
just keepjust keep
your eyesyour eyes
closedclosed
4242
keep akeep a
““thumbs up”thumbs up”
journaljournal
4343
keepkeep
a diarya diary
4444
know your know your limitslimits
4545
learnlearn
meditationmeditation
4646
learn new learn new languages languages with audio with audio
tapes as you tapes as you fall asleepfall asleep
4747
leave workleave work
at workat work
4848
listen to anlisten to an
audio bookaudio book
at low volumeat low volume
that turns that turns itself offitself off
4949
listen to listen to music during music during
the daythe day
5050
make a make a ““to do” list to do” list for the next for the next day then sayday then say
““night night”night night”
5151
make a dart make a dart board of board of
your worries your worries and winand win
5252
make a make a
safe and cozy safe and cozy sleep spacesleep space
5353
make a sleep make a sleep plan to plan to followfollow
5454
makemake
friendsfriends
5555
meditation meditation
in the in the
eveningevening
5656
never never
go to bedgo to bed
madmad
5757
no artificial no artificial lighting in lighting in
the eveningthe evening
5858
no caffeineno caffeine
5959
no computer no computer or phone 3 or phone 3
hours before hours before bedbed
6060
no food, liquid no food, liquid or exercise 3 or exercise 3
hours hours
before bedbefore bed
6161
nono
noisenoise
6262
no no
regretsregrets
6363
no tech no tech devices 3 devices 3
hours before hours before bedbed
6464
open your open your mind to the mind to the
possibility of possibility of silencesilence
6565
plan your day plan your day
the night the night beforebefore
6666
play soft play soft lullaby music lullaby music when you lie when you lie
downdown
6767
practice practice smiling on smiling on your pillowyour pillow
6868
question ideal question ideal sleep hour sleep hour
totals & sleep totals & sleep as much as as much as YOU needYOU need
6969
quiet quiet excitatory excitatory
neuro-neuro-
transmitters transmitters
during sleepduring sleep
7070
read poetry read poetry out loud out loud
before you before you go to sleepgo to sleep
7171
read the read the comics out comics out loud before loud before you go to you go to
sleepsleep
7272
regulateregulate
glucocorticoiglucocorticoid released release
7373
release release
all stressall stress
7474
repeat the repeat the phrase phrase
“dream me a “dream me a dream” as you dream” as you
fall asleepfall asleep
7575
return to return to
the wombthe womb
7676
satisfyingsatisfying
sexsex
7777
say mentalsay mental
“ “thank yous” thank yous”
as you go to as you go to sleepsleep
7878
sensorysensory
deprivation deprivation environmentenvironment
7979
sleepsleep
when you arewhen you are
sleepysleepy
8080
smilesmile
8181
socialize socialize
with with
optimistsoptimists
8282
stop saying stop saying yes yes
to everythingto everything
8383
take a take a hot bathhot bath
90 minutes90 minutesbefore sleepbefore sleep
8484
take take
medicationmedication
8585
take a mental take a mental walk through walk through a beautiful a beautiful
garden as you garden as you fall asleepfall asleep
8686
take a walktake a walk
8787
take take
Phyllanthus Phyllanthus emblicaemblica
Indian Indian gooseberrygooseberry
8888
talk to talk to someone you someone you love before love before
you fall you fall asleepasleep
8989
telltell
jokesjokes
9090
think of what think of what you love you love
before you before you fall asleepfall asleep
9191
thinkthink
positivepositive
thoughtsthoughts
9292
throw your throw your mind to your mind to your
favorite favorite place and place and
stay therestay there
9393
trytry
sleep therapysleep therapy
9494
turn off turn off
your brain your brain
to sleepto sleep
9595
turn your turn your clock clock
to the wallto the wall
96 96
use blue use blue blocking blocking goggles goggles
before sleepbefore sleep
9797
use blue use blue blocking blocking
lights in your lights in your bedroombedroom
9898
vaccinatevaccinate
against against insomniainsomnia
9999
wear wear comfortable comfortable
ear plugs ear plugs before bed before bed and when and when
falling asleepfalling asleep
100100
write a short write a short note note
to your worries to your worries
and sign off and sign off
before sleepbefore sleep
101101
write down write down the good the good
things of the things of the dayday
102102
write down write down your feelings your feelings
by handby hand
103103
xylophone xylophone music as you music as you
lie down lie down fading to fading to silencesilence
104104
yawn for yawn for
5 minutes5 minutes
105105
yesterday’s yesterday’s worriesworries
ended ended yesterdayyesterday
106106
yield yield
to the to the temptation temptation
of fatigueof fatigue
107107
you control you control your waking your waking and sleeping and sleeping
hourshours
108108
your soundestyour soundest
sleep is for sleep is for you and your you and your
familyfamily
109109
your thoughts your thoughts shall fade shall fade away with away with
each breatheach breath
110110
zip up zip up
your troublesyour troubles
in a small bagin a small bag
111111
zzzzzzzzzzzzzzzzzz
in your in your
mind’s eyemind’s eye
subtly soporific subtly soporific production production
brought to you brought to you byby
The Enlightened The Enlightened Souls of PiSouls of Pi
Avantika SarafAvantika SarafBryndie BeachBryndie Beach
Gustaf MartenssonGustaf MartenssonGuy SirtonGuy Sirton
Vladimir DranevichVladimir Dranevich
Brahms’ Lullaby by Diane Schneider Brahms’ Lullaby by Diane Schneider Harp of HopeHarp of Hope
forforStanford Stanford UniversityUniversity
Venture Lab Venture Lab A Crash Course A Crash Course
on Creativityon CreativityAutumn 2012Autumn 2012