111 solutions from 111 solutions from The Enlightened Souls of PiThe Enlightened Souls of Pi

stress v. sleepstress v. sleephow to end the how to end the

conflictconflict

Sleep disruption or Sleep disruption or deprivation as a result deprivation as a result

of stress creates of stress creates issues of physical, issues of physical,

mental and emotional mental and emotional well being. well being. 

Our study proposes to Our study proposes to delve into the conscious delve into the conscious

and unconscious and unconscious connections of stress connections of stress

and sleep, clarify those and sleep, clarify those connections,connections,

and come up with and come up with solutions to stress-solutions to stress-

related sleep disorders. related sleep disorders. Successfully managing Successfully managing

"stressors“ leads to "stressors“ leads to

healthy sleep patternshealthy sleep patterns

and provides tools for and provides tools for coping with stress in coping with stress in both our waking and both our waking and

sleeping lives.sleeping lives.

111 111

solutions to stress solutions to stress

for better sleepfor better sleep

1. accept the situation1. accept the situation

2. air-borne stress 2. air-borne stress hormone blockershormone blockers

3. bedroom is for sleep 3. bedroom is for sleep

4. biofeedback 4. biofeedback

5. breathe into a paper 5. breathe into a paper bag for bag for 10 seconds10 seconds

6. build things6. build things

7. channel “dog sleep 7. channel “dog sleep

8. confront your fears8. confront your fears

9. count back from 100; 9. count back from 100; for each # say it for each # say it mentally then write it mentally then write it in your mindin your mind

10. create a schedule10. create a schedule

11. create a sleep 11. create a sleep routineroutine

12. create a stress 12. create a stress vaccinevaccine

13. dance a crazy dance13. dance a crazy dance

14. dark room14. dark room

15. day/night light 15. day/night light sensors sensors for windowsfor windows

16. death16. death

17. deep breathe all day17. deep breathe all day

18. do difficult tasks first18. do difficult tasks first

19. don’t fight19. don’t fight

20. don’t worry20. don’t worry

21. drink valerian root tea21. drink valerian root tea

22. drop bad thoughts in 22. drop bad thoughts in a hata hat

23. eliminate distractions23. eliminate distractions

24. eliminate excess 24. eliminate excess sugar sugar intakeintake

25. exercise regularly25. exercise regularly26. find spirituality26. find spirituality27. foster hemispherical 27. foster hemispherical

sleepsleep28. fund sleep research28. fund sleep research29. get a hobby29. get a hobby30. get a white noise 30. get a white noise machinemachine

31. get rid of what you 31. get rid of what you don’t needdon’t need

32. get your life in balance32. get your life in balance33. get fitted for a good 33. get fitted for a good bedbed

34. go out to dinner34. go out to dinner35. go to sleep to soft 35. go to sleep to soft music that turns itself offmusic that turns itself off

36. good thoughts36. good thoughts

37. hum a happy song37. hum a happy song

38. increase GABA levels38. increase GABA levels

39. increase melatonin 39. increase melatonin levelslevels

40. 40. increase neuro-increase neuro-protective anti-stress genesprotective anti-stress genes

41. just keep your eyes 41. just keep your eyes closedclosed

42. keep a “thumbs up” 42. keep a “thumbs up” journaljournal

43. keep a diary43. keep a diary

44. know your limits44. know your limits

45. learn meditation45. learn meditation

46. learn new languages 46. learn new languages with audio tapes as with audio tapes as you fall asleepyou fall asleep

47. leave work at work47. leave work at work48. listen to audio books 48. listen to audio books at low volumeat low volume

49. listen to music 49. listen to music during the dayduring the day

50. make a “to do” list for 50. make a “to do” list for the next say and say “good the next say and say “good night”night”

51. make a dart board of 51. make a dart board of your worries and winyour worries and win

52. make a safe and cozy 52. make a safe and cozy sleep spacesleep space

53. make a sleep plan to 53. make a sleep plan to followfollow

54. make friends54. make friends

55. meditation in the 55. meditation in the eveningevening

56. never go to bed mad56. never go to bed mad

57. no artificial light in 57. no artificial light in the the eveningevening

58. no caffeine58. no caffeine

59. no computer or phone 59. no computer or phone 3 hours before bed3 hours before bed

60. no food, liquid or 60. no food, liquid or exercise 3 hours before exercise 3 hours before bedbed

61. no noise61. no noise

62. no regrets62. no regrets

63. no tech devices 3 63. no tech devices 3 hours before bedhours before bed

64. open your mind to 64. open your mind to the the possibility of possibility of silencesilence

65. plan your day the 65. plan your day the night night beforebefore

66. play soft lullaby 66. play soft lullaby music when you lie music when you lie downdown

67. practice smiling on 67. practice smiling on your pillowyour pillow

68. question ideal sleep 68. question ideal sleep hour totals & sleep as hour totals & sleep as much as YOU needmuch as YOU need

69. quiet excitatory neuro-69. quiet excitatory neuro-transmitters during transmitters during

sleepsleep

70. read poetry out loud 70. read poetry out loud before you go to sleepbefore you go to sleep

71. read the comics out 71. read the comics out loud before you go to loud before you go to sleepsleep

72. regulate 72. regulate glucocorticoid glucocorticoid releaserelease

73. release all stress73. release all stress

74. repeat the phrase 74. repeat the phrase “dream me a dream” “dream me a dream” as you fall asleepas you fall asleep

75. return to the womb75. return to the womb

76. satisfying sex76. satisfying sex

77. say mental “thank 77. say mental “thank yous” as you go to yous” as you go to sleepsleep

78. sensory deprivation 78. sensory deprivation environmentenvironment

79. sleep when you are 79. sleep when you are sleepysleepy

80. smile80. smile

81. socialize with 81. socialize with optimistsoptimists

82. stop saying yes to all82. stop saying yes to all

83. take a hot bath 90 83. take a hot bath 90 minutes before sleepminutes before sleep

84. take medication84. take medication85. take a mental walk 85. take a mental walk through a beautiful through a beautiful garden as you fall asleepgarden as you fall asleep

86. take a walk86. take a walk87. take 87. take Phyllanthus Phyllanthus emblica emblica Indian Indian gooseberrygooseberry

88. talk to someone you 88. talk to someone you love love before you fall asleepbefore you fall asleep

89. tell jokes89. tell jokes

90. think of what you love 90. think of what you love before you fall asleepbefore you fall asleep

91. think positive thoughts91. think positive thoughts

92. throw your mind to 92. throw your mind to your your favorite place and favorite place and stay therestay there

93. try sleep therapy93. try sleep therapy

94. turn off your brain to 94. turn off your brain to sleepsleep

95. turn clocks to the wall95. turn clocks to the wall

96. use blue blocking 96. use blue blocking goggles before sleepgoggles before sleep

97. use blue blocking 97. use blue blocking lights in your bedroomlights in your bedroom

98. vaccinate against 98. vaccinate against insomniainsomnia

99. wear comfortable 99. wear comfortable ear plugs before bed ear plugs before bed and when falling and when falling asleepasleep

100. write a short note 100. write a short note to your worries and to your worries and sign off before sign off before sleepsleep

101. write down the 101. write down the good things of the daygood things of the day

102. write down your 102. write down your feelings by handfeelings by hand

103. xylophone music as 103. xylophone music as you lie down fading to you lie down fading to silencesilence

104. yawn for 5 minutes104. yawn for 5 minutes

105. yesterday’s worries 105. yesterday’s worries ended yesterdayended yesterday

106. yield to the 106. yield to the temptation of fatiguetemptation of fatigue

107. you control your 107. you control your waking and sleeping waking and sleeping hourshours

108. your soundest sleep 108. your soundest sleep is for you and your familyis for you and your family

109. your thoughts shall 109. your thoughts shall fade away with each fade away with each breathbreath

110. zip up your troubles 110. zip up your troubles in a small bagin a small bag

111. zzzzzzz in your 111. zzzzzzz in your mind’s eyemind’s eye

subtly soporific subtly soporific production production

brought to you bybrought to you byThe Enlightened Souls The Enlightened Souls

of Piof Pi

Avantika SarafAvantika SarafBryndie BeachBryndie Beach

Gustaf MartenssonGustaf MartenssonGuy SirtonGuy Sirton

Vladimir DranevichVladimir Dranevich

Brahms’ Lullaby - Soothing Piano Brahms’ Lullaby - Soothing Piano Classics Classics

for sleeping babiesfor sleeping babies

forforStanford UniversityStanford University

Venture Lab Venture Lab A Crash Course on A Crash Course on

CreativityCreativityAutumn 2012Autumn 2012