stress v sleep how to end the conflict

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stress v. stress v. sleep sleep how to end how to end the conflict the conflict 111 solutions from 111 solutions from The Enlightened Souls The Enlightened Souls of Pi of Pi

description

111 solutions for stress-related sleep issues. Created by The Enlightened Souls of Pi for Stanford University's Crash Course on Creativity, Autumn 2012.

Transcript of stress v sleep how to end the conflict

Page 1: 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

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Sleep disruption Sleep disruption or deprivation or deprivation as a result of as a result of stress creates stress creates

issues issues

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of physical, of physical, mental and mental and

emotional well emotional well being. being. 

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Our study Our study proposes to proposes to

delve into the delve into the conscious and conscious and unconsciousunconscious

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connections of connections of stress and stress and

sleep,sleep,

clarify those clarify those connections,connections,

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and come up and come up with solutions with solutions

to stress-to stress-related sleep related sleep

disorders.disorders.

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SuccessfullySuccessfullymanaging managing "stressors“ "stressors“

leads to healthy leads to healthy sleep patterns sleep patterns

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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.

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111 111

solutions to solutions to stress for stress for

better sleepbetter sleep

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11

accept accept

the the

situationsituation

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22

air-borne air-borne

stress stress hormone hormone

blockersblockers

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33

bedroom is for bedroom is for

sleep, not worksleep, not work

not computernot computer

not tvnot tv

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44

biofeedbackbiofeedback

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55

breathe into breathe into

a paper baga paper bag

for 10 for 10 secondsseconds

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66

build thingsbuild things

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77

channelchannel

““dog sleep”dog sleep”

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88

confrontconfront

youryour

fearsfears

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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

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1010

create create

a a

scheduleschedule

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1111

create create

a sleepa sleep

routineroutine

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1212

createcreate

a stressa stress

vaccinevaccine

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1313

dancedance

a crazya crazy

dancedance

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1414

dark dark

roomroom

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1515

day/nightday/night

light sensorslight sensors

for for

windowswindows

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1616

deathdeath

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1717

deep deep

breathebreathe

all dayall day

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1818

dodo

difficult tasksdifficult tasks

firstfirst

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1919

don’tdon’t

fightfight

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2020

don’tdon’t

worryworry

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2121

drinkdrink

valerian root valerian root

teatea

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2222

drop baddrop bad

thoughtsthoughts

in a hatin a hat

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2323

eliminate eliminate

distractionsdistractions

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2424

eliminate eliminate

excessexcess

sugar intakesugar intake

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2525

exerciseexercise

regularlyregularly

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2626

findfind

spiritualityspirituality

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2727

fosterfoster

hemisphericalhemispherical

sleepsleep

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2828

fundfund

sleep sleep researchresearch

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2929

getget

a hobbya hobby

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3030

get a get a

white noisewhite noise

machinemachine

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3131

get rid of get rid of

what you what you

don’t needdon’t need

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3232

getget

your lifeyour life

in balancein balance

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3333

get yourselfget yourself

fitted forfitted for

a good beda good bed

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3434

go outgo out

to dinnerto dinner

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3535

go to sleep to go to sleep to

soft music soft music that turns that turns itself offitself off

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3636

goodgood

thoughtsthoughts

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3737

hum hum

a happya happy

songsong

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3838

increaseincrease

GABA levelsGABA levels

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3939

increaseincrease

melatonin melatonin levelslevels

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increase increase

neuroprotectivneuroprotectivee

anti-stress anti-stress genesgenes

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4141

just keepjust keep

your eyesyour eyes

closedclosed

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4242

keep akeep a

““thumbs up”thumbs up”

journaljournal

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4343

keepkeep

a diarya diary

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4444

know your know your limitslimits

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4545

learnlearn

meditationmeditation

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4646

learn new learn new languages languages with audio with audio

tapes as you tapes as you fall asleepfall asleep

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4747

leave workleave work

at workat work

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4848

listen to anlisten to an

audio bookaudio book

at low volumeat low volume

that turns that turns itself offitself off

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4949

listen to listen to music during music during

the daythe day

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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”

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5151

make a dart make a dart board of board of

your worries your worries and winand win

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5252

make a make a

safe and cozy safe and cozy sleep spacesleep space

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5353

make a sleep make a sleep plan to plan to followfollow

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5454

makemake

friendsfriends

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5555

meditation meditation

in the in the

eveningevening

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5656

never never

go to bedgo to bed

madmad

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5757

no artificial no artificial lighting in lighting in

the eveningthe evening

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5858

no caffeineno caffeine

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5959

no computer no computer or phone 3 or phone 3

hours before hours before bedbed

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6060

no food, liquid no food, liquid or exercise 3 or exercise 3

hours hours

before bedbefore bed

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6161

nono

noisenoise

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no no

regretsregrets

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6363

no tech no tech devices 3 devices 3

hours before hours before bedbed

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6464

open your open your mind to the mind to the

possibility of possibility of silencesilence

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6565

plan your day plan your day

the night the night beforebefore

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6666

play soft play soft lullaby music lullaby music when you lie when you lie

downdown

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practice practice smiling on smiling on your pillowyour pillow

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6868

question ideal question ideal sleep hour sleep hour

totals & sleep totals & sleep as much as as much as YOU needYOU need

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quiet quiet excitatory excitatory

neuro-neuro-

transmitters transmitters

during sleepduring sleep

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7070

read poetry read poetry out loud out loud

before you before you go to sleepgo to sleep

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7171

read the read the comics out comics out loud before loud before you go to you go to

sleepsleep

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7272

regulateregulate

glucocorticoiglucocorticoid released release

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7373

release release

all stressall stress

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7474

repeat the repeat the phrase phrase

“dream me a “dream me a dream” as you dream” as you

fall asleepfall asleep

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7575

return to return to

the wombthe womb

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7676

satisfyingsatisfying

sexsex

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say mentalsay mental

“ “thank yous” thank yous”

as you go to as you go to sleepsleep

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7878

sensorysensory

deprivation deprivation environmentenvironment

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7979

sleepsleep

when you arewhen you are

sleepysleepy

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8080

smilesmile

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8181

socialize socialize

with with

optimistsoptimists

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8282

stop saying stop saying yes yes

to everythingto everything

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8383

take a take a hot bathhot bath

90 minutes90 minutesbefore sleepbefore sleep

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8484

take take

medicationmedication

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8585

take a mental take a mental walk through walk through a beautiful a beautiful

garden as you garden as you fall asleepfall asleep

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8686

take a walktake a walk

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8787

take take

Phyllanthus Phyllanthus emblicaemblica

Indian Indian gooseberrygooseberry

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8888

talk to talk to someone you someone you love before love before

you fall you fall asleepasleep

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8989

telltell

jokesjokes

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9090

think of what think of what you love you love

before you before you fall asleepfall asleep

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9191

thinkthink

positivepositive

thoughtsthoughts

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9292

throw your throw your mind to your mind to your

favorite favorite place and place and

stay therestay there

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9393

trytry

sleep therapysleep therapy

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9494

turn off turn off

your brain your brain

to sleepto sleep

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9595

turn your turn your clock clock

to the wallto the wall

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96 96

use blue use blue blocking blocking goggles goggles

before sleepbefore sleep

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9797

use blue use blue blocking blocking

lights in your lights in your bedroombedroom

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9898

vaccinatevaccinate

against against insomniainsomnia

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9999

wear wear comfortable comfortable

ear plugs ear plugs before bed before bed and when and when

falling asleepfalling asleep

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100100

write a short write a short note note

to your worries to your worries

and sign off and sign off

before sleepbefore sleep

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write down write down the good the good

things of the things of the dayday

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write down write down your feelings your feelings

by handby hand

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xylophone xylophone music as you music as you

lie down lie down fading to fading to silencesilence

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104104

yawn for yawn for

5 minutes5 minutes

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yesterday’s yesterday’s worriesworries

ended ended yesterdayyesterday

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106106

yield yield

to the to the temptation temptation

of fatigueof fatigue

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107107

you control you control your waking your waking and sleeping and sleeping

hourshours

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108108

your soundestyour soundest

sleep is for sleep is for you and your you and your

familyfamily

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your thoughts your thoughts shall fade shall fade away with away with

each breatheach breath

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110110

zip up zip up

your troublesyour troubles

in a small bagin a small bag

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111111

zzzzzzzzzzzzzzzzzz

in your in your

mind’s eyemind’s eye

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subtly soporific subtly soporific production production

brought to you brought to you byby

The Enlightened The Enlightened Souls of PiSouls of Pi

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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

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forforStanford Stanford UniversityUniversity

Venture Lab Venture Lab A Crash Course A Crash Course

on Creativityon CreativityAutumn 2012Autumn 2012