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100+solutions to insomnia

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100+solutions to insomnia

  1. 1. I.N.S.O.M.N.I.A. - more than 30% of the world population suffers from it. (better-sleep-better-life.com) According to MedicineNet, insomnia is the perception or complaint of inadequate or poor-quality sleep due to a number of factors, such as difficulty falling asleep, waking up frequently during the night with difficulty returning to sleep, waking up too early in the morning, or unrefreshing sleep. Usual treatments may include cognitive and behavioral treatments, or prescription of a short course of sleeping tablets for immediate relief or to manage a particularly bad period of insomnia (although they aren't recommended for long-term use). Surely there are more effective forms of treatment!? If the underlying causes can be so varied, there is enough scope to explore a more creative approach to targeting the causes and treating them more efficiently...
  2. 2.  The mind wandering ◦ Control the mind ◦ Inspire the mind ◦ Soothe the mind ◦ Let the mind run free… in the desired direction  Anxiety/Negative thinking ◦ Let positivity overwhelm negativity ◦ Detract attention from sources of restlessness – focus on soothing the mind  Too much energy for bedtime ◦ Channel the energy
  3. 3. Problem: general stress – you’ve got too much to think about Possible Solutions: 1. Buy a planner & use it 2. Leave notebook & pen by nightstand 3. Daily to-do list – check items off before lights off; if necessary write tomorrow’s to-do list 4. Lay out clothes for the next day – one less thing to think about! 5. Cook twice as much dinner – stops you worrying about the next meal 6. Hire help in environment of root of problem (house/work/children) 7. Meditate 8. Make a long mental list of things to process before processing them – stick to the order. Guaranteed you won’t get to the end of the list before you fall asleep 9. Think of something pointless for a change – how many good hiding places are there in your flat/house? For hide-and-seek? for hiding Easter eggs in? 10. Mental maths – it’s never too late to practice 11. Imagine what it would be like not to think of anything at all – an empty mind. Aim for it 12. Organise your thoughts – literally – into a compartmentalised drawer. Update it every day, keep all files/sections structured and in order.
  4. 4. Problem: focused stress – you’re thinking about a big problem Possible Solutions: 13. Look for & find a positive angle 14. Seek expert opinion (if problem is complex) 15. Comfort yourself – put pj’s on the heater so when you change they are cosy & warm 16. Comfort yourself – hot shower & clean pj’s 17. Comfort yourself – hot water bottle 18. Comfort yourself – glass of warm milk with honey 19. Comfort yourself – buy a comfort pillow 20. Work through it peacefully – meditate 21. Work through it logically – analyse, make plan of action on paper – steps & who to discuss it with 22. Work through it physically – run it out, go spinning etc. before bed
  5. 5. Problem: related stress – you have too much pressure to fall asleep Possible Solutions: Distract yourself! 23. … Tempt your partner 24. … Tempt yourself 25. Remember every song/tune heard that day 26. Remember all the lyrics to a song 27. Write a poem 28. Count sheep 29. … Count camels 30. Re-play every task of the day gone by (6.45 – alarm rang, I snoozed. 6.47 – alarm rang, I snoozed. 6.50 – alarm rang, I turned it off, got up, walked to the bathroom…) 31. Create the longest predator/prey food-chain you can construct 32. Read a boring book 33. Repetitive and limited-thinking activity – knitting 34. Repetitive and limited-thinking activity – shuffle cards 35. Repetitive and limited-thinking activity – drum your fingers individually in the air 36. Repetitive and limited-thinking activity – abdominal/butt crunches 37. Repetitive and limited-thinking activity – massage your head/neck/shoulders/arms 38. Hypnotize yourself?
  6. 6. Problem: environment – you have distractions in your surroundings Possible Solutions: … if distracted through vision: 39. Buy better blinds 40. Blindfold your eyes 41. Get spa/relax eye-mask 42. Hang a soothing painting on the ceiling … if distracted through lack of vision: 43. Light safe candles & light them (scented?) 44. Night light 45. Lava lamp 46. Play TV in the background on mute … if distracted through hearing: 47. Buy ear plugs 48. Play soothing music in the background (set on sleep mode to turn off automatically) 49. Play music and change your breathing pattern to beat 50. Count your breathing 51. Adapt your breathing to partner’s rhythm
  7. 7. ‘Problem’: you’ve got an over-perfectionist personality Possible Solutions: … if distracted through state (i.e. ‘imperfections’) of surroundings 52. Rearrange your room – go zen? 53. Fold your clothes 54. Clean them- dust the surfaces, vacuum under the bed, clean the mirror 55. Reorganise sock drawer 56. Re-fold a pile of clothes before turning lights off 57. Colour-coordinate shirts 58. Stretch bed sheets before lying in bed 59. Brush your hair 60. Align your shoes with the bed 61. Prepare your bathrobe for wearing after getting out of bed in the morning 62. Close your eyes and imagine walking through your room, looking at every single detail in room and describing it with a visual close-up image
  8. 8. Problem: you’re afraid of nightmares or waking up Possible Solutions: 63. Envision: what would you do with 1million dollars/pounds/euros/yen – how would you distribute the money/what would you buy/invest in?… and what would the results be? 64. Envision: what was your childhood career choice and where would you be now if you had pursued it? 65. Envision: if you could change one conversation in your past, how would it affect where you are today? 66. Analyse: your fear and its origins 67. Analyse: your current situation – you are in your bed, warm, comfortable, and worrying for what? 68. Plan: what you are going to do tomorrow to get everything you need to do done? 69. Plan: where are you going to go on your next holiday? 70. Plan: next birthday celebration
  9. 9. Problem: you feel life is unfair… you’re moping. Possible Solutions: … treat yourself! 71. Get a full body massage… deep tissue. 72. Change the bed sheets 73. Have a glass of wine before bed 74. Order-in dinner instead of cooking 75. Go for dinner in a restaurant 76. Watch a feel-good movie in bed 77. Dinner in bed 78. Have twice as much desert 79. Have a foot bath before bed … deal with it. 80. Think of 3 ways in which it is better than it used to be for you – improvements you have already accomplished. 81. Think of 3 people you know that have bigger issues to deal with, and think of all the aspects of your life you are happy with 82. Think of 3 ways you can make it fairer on yourself – and don’t be lazy.
  10. 10. Problem: you’re bored of lying in bed in the dark Possible Solutions: ... Tire yourself 83. Sports activity 84. Clean 85. Cook/bake 86. Sing/dance 87. Read the instruction manual to your microwave front to back ... Get creative! 88. Paint a portrait of yourself 89. Make a collage of all the random and un-useful things you find in a short walk through the house 90. Compose a percussion theme song to your favourite movie with your kitchen utensils 91. Play the first classical song you can find and create a choreography. Rehearse rehearse rehearse. 92. Start writing your autobiography – it’s on your longer list of things to do 93. Expand your origami skills, beyond the party hat or paper boat
  11. 11. Problem: you’re restless, bored about the bigger picture Possible Solutions: 94. Brainstorm (with or without colourful hats) – about where you would like to be instead 95. Make a list of hobbies you never pursued and pick one based on current context and interests, and consider how best to approach implementing it into your schedule 96. Think of all the people you know or know of and how their lives seem somehow more complete than yours. Draw the differences and make a plan of action 97. Shrink the picture, look at your day-to-day and realise that it’s not about the bigger picture but all the small pictures of which it is made up 98. Remember a time where you weren’t restless, and compare. What changed? 99. Imagine going to therapy and talking about your restlessness… think about what you would say – self-therapy might lead you to solution? 100. Expand your horizons – learn to count to 20 in a different language every night, and rehears all previously-learnt languages. 101. Make 3 resolutions on how to ‘improve’ your situation

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