How to fall asleep 2
- 1. How to Fall Asleep by SHINE!! Team Members: Shu Mei Jocelyn Yap Katarina Chernyavskaya Demenina Mary Nancy Segovia
- 2. FIRST 25 SUGGESTIONS Do yoga Read a book Eat a big turkey dinner Have sex Watch tv Call friends Take a bath Call family Take some sleeping Pray pills Drink herbal tea Sleep outside under the stars Drink alcohol Get a motel/hotel room Run around the block Get a water bed Listen to music Sleep in front of the fireplace Sleep on the floor Hit yourself in the Turn the heat up head Turn the heat off Meditate Get a massage Pet your dog/cat
- 3. RECIPES FOR SWEET ZZZS Avoid late nights as it may create havoc on your mind and body Night owls may experience nightmares and daytime sleepiness Try turning in 15 minutes earlier than usual every few nights If you’re troubled by nightmares, rewrite them advised by Barry Karkow M.D Founder of the MIN Treatment Center in Albuquerque, New Mexico Visualize a new storyline during the day as it’s probably in your mind’s eye can have an influence on your dreams Staying up and waking up late may disrupt your circadian rhythms and causing sleep problems Unwind before bed Prep for sleep by making chamomile tea with two tea bags When finished drinking it, place the cool tea bags over your eyes and come them with a sleep mask for a soothing treatment When applying face wash, massage your jaw muscles to help relax your entire body Before hitting the pillow, spritz a lavender scented linen mist onto a tissue and slip it underneath your pillow case. The scent will waft through the fabric during the night which helps you to calm down and sleep soundly.
- 4. Stop feeling guilty How About an hour before bed, type up a to-do list of all the things To you need to accomplish, print out the list, then ball it up and Fall throw it in a wastebasket," says Patricia Smith, coauthor of Sleep Aslee Disorders for Dummies. "The physical act symbolizes that you p don't have to worry about these things until morning -- they'll all be there safely on your computer and you can deal with them then." Clear out the clutter. Keep your bed away from electronic items such as computers, cell phone, TV, Radio and work related materials. Wear socks to bed. According to a Swedish study, warming your feet helps your body relax, which can promote zzzs. Don't skimp on sleep in order to fit in exercise Instead cut back on watching dramas on TV, surfing the net, etc and exercise Follow your tub time with a single chapter of a relaxing book, or listen to a few soothing songs on an iPod playlist. Set the thermostat to about 68 degrees, close the blinds to block out light, and pull up the covers
- 5. EAT RIGHT FOR A GOOD NIGHT Cereal and Milk - Eating a combination of carbohydrates and protein enables our bodies to produce the "happy hormone" serotonin, which in turn produces melatonin, a neurotransmitter that has a calming effect, Protein is a vital part of our daily diets, too much of it means less sleep at the end of the day. Passion fruit contains somniferum, which has sleep-inducing properties Nay to alcohol, as it keeps one from achieving a deep, uninterrupted sleep Bananas contain high levels of magnesium, a mineral that acts as a muscle relaxant, which can help us start snoozing faster. Nay to fatty food because eating foods high in fat (especially ones that are greasy or fried) will likely cause uncomfortable heartburn or stomach issues when you lie down. YAY!! for Cherry Juice - A 2011 study published in the European Journal of Nutrition found that tart cherry juice is a great sleep aid. Adults who drank two glasses of cherry juice daily slept an average of 39 minutes longer than usual. Turns out cherries boast some of the highest levels of melatonin among natural foods, explains Dr. Breus Warm Milk as since young, most of us were fed warm milk as babies and toddlers to help us fall asleep. Nay to spicy food as studies shown subjects who ingested Tabasco sauce and mustard with their dinner had elevated body temperatures during their first sleep cycle, causing sleep disruption and more awake time at night. No to caffeine as the effects of caffeine may be obvious, but what's not so obvious is that the stimulant stays active in our bodies for eight to ten hours.
- 6. TECHNOLOGY TO THE RESCUE NightWave Sleep Assistant What it is and how it works: This lightweight, tiny gadget -- it's about the size of a jewelry gift box -- projects a pulsing, soft blue light on your ceiling or wall. Then you begin what is best described as a pre-sleep exercise: Breathe in as the blue light gets bright, breathe out as it goes dark. After seven minutes, the soothing light rhythms automatically stop...and your ZZZs start. Verilux Rise & Shine Natural Wake-Up Light What it is and how it works: The next best thing to waking up to natural sunlight and chirping birds, this device is a strategic-but- peaceful alarm clock. Instead of being shocked into waking up, you are gradually lulled out of sleep by the increasing light and soundscape.
- 7. Go out and play! - Shapes the brain, opens the imagination and invigorates the soul HOW 1. Count sheep or any animals TO 2. Listen to soothing music FALL 3. Read a book before bedtime ASLEEP 4. Clear one’s mind of things 5. Have a small snack 6. Write down all the important task to do before bedtime so that you won’t think about it and fear you forget 7. Take sleeping pills 8. Have last meal at least 4 hours before sleep 9. Write thoughts down in diary 10. Wear ear plugs 11. Put on sleep mask 12. Do some physical exercise in the day
- 8. MORE IDEAS CONTINUED 13. Don’t drink coffee, tea, alcohol after dinner 14. Take dairy food which has tryptophan, a sleep-promoting substance (e.g. nuts, banana, honey, milk, eggs) 15. Keep a sleep diary (record of moments awake and asleep, intake of food, medications, mood and feelings) 16. Make bedroom cool, dark and quiet 17. Turn off TV, computer, smart phone few hours before sleep to reduce light emit from screen which can interfere with sleep 18. Meditate 19. Use breathing techniques (deep breathing) 20. Use your imagination and plan a fantastic dream 21. Play a game (e.g. crossword puzzle) 22. Self hypnotize 23. Have a warm bath 24. Use aromatherapy 25. Doing something boring
- 9. AND FINALLY…. 1. Not to watch TV, surf the Internet or read/hear news 2 hours before going to bed 2. Drink a cup of warm milk with honey and ginger 3. Make a post in your diary 4. Take a warm but not hot bath with bubbles or sea salt 5. Look through the pics from your last birthday/New Year party/ wedding 6. Watch your favorite film 7. Kiss and hug your boyfriend 8. If you don’t have it, hug just somebody 9. Wish good night calling an unknown number 10. Dive into your wardrobe to find any garment you have forgotten about but still suitable and sexy on you 11. Write a letter to the person who was annoying you during the day but not send it 12. Take a short walk outside before going to bed 13. Write a list of things for which you can be grateful to the God (or any other spirit you believe) for this day 14. Write a list of good thing that happened to you during the day 15. Meditate 16. Do some relaxation yoga 17. Write a birthday card to your best friend 18. Use your aroma lamp with the lavender or chamomile oil 19. Sing a song as loud as you can 20. Have a boxing class with your pillow 21. Help somebody with advice 22. If you collect something, look through you collection 23. Call you friend whom you haven’t heard for ages 24. Write on a paper what bothers you and then burn it 25. Have a massage (do it by yourself or ask somebody
- 10. OUR TEAM DECISION DESIGN A CRADLE TO ROCK OURSELVES TO SLEEP Include: soft lighting and soothing music to return our psyches to earlier less stressful times in our lives