Sleep and Technology -100 Solutions
- 1. Problem Statement: Technology. An indispensable part of our lives nowadays. But increasingly, it seems to impinge on our sleep, the regular eight hours that are essential for our health. The team will look at the solutions that can be employed to reduce the negative impact of technology on sleep and live a healthy life. Proposed Solutions: White Hat (Logical solutions): 1. Switch off your phone when at home 2. Assign a designated number of hours to using Facebook or other social media channels 3. TV watching can be limited to 1 hour 4. Take up a hobby rather than being a couch potato 5. Read your favourite book. At least for 30 minutes before you sleep 6. Have a warm glass of milk, it enhances the quality of sleep 7. Listen to Bach 8. Install a Wake-up Light 9. Get a white noise generator to quell outside distractions 10. Get a soothing pillow 11. Meditate 12. See a Sleep Technologist 13. After work cook something new everyday 14. Don’t install internet at home 15. Don’t have caffeine four hours before you sleep (or intend to) 16. Do Shav asan yoga to calm the mind 17. Keep a regular schedule 18. Take cat naps when you feel exhausted 19. Discover your sleep patterns and regulate them 20. Record your favourite TV shows and watch it over the weekends
- 2. 21. Be invisible online, the power of being in touch with people lies with you 22. People should respect your downtime, if they don’t, make it clear 23. Let go of the newest in technology. Leave iPhone and BlackBerry. Get an ancient phone 24. Eat green food more, yellow and orange in lesser quantities and stay away from reds 25. Take a walk after dinner 26. Get up early 27. Do Social work with kids – it will be fun AND tiring 28. Go for long drives before taking a nap 29. Take a peg of scotch before turning in for the day 30. Keep phones and all other technology in another room while sleeping 31. Take a hot shower before going off to sleep 32. Get a pet 33. Spend some time everyday being quiet 34. Write a diary 35. Ask someone to read your favorite bed-time story to you 36. Dance for no reason 37. Spend time with your family 38. Ensure that you have one meal with your family everyday 39. Learn a new language, spend time practicing that 40. Evaluate the pros and cons of adopting a new technology before jumping to using it and getting addicted 41. Think about the business idea that you always wanted to work on 42. Say hi to the child in you 43. Evaluate how people before us, our parents, lived an awesome life without being tech addicts 44. Get a home fixed phone operational only for one hour everyday 45. Play an instrument 46. Write lyrics and sing for no reason 47. Do gardening, plant some unusual tree 48. Go stargazing and sleep while watching them 49. Be aware of the number of times you yawn, it is a sign for the body to convey it is tired 50. Snuggle to your love and synchronize your breathing with him/her till you both fall asleep Red Hat (Intuitive/Mind solutions): 1. Emails can be answered the next day 2. World won't come to an end if you don't take that call 3. The time you waste online could be spent catering to your needs (physical or emotional) 4. Postpone worrying ideas for daytime 5. Chant everyday 6. Think about what is the worst that can go wrong if you don’t answer that work e-mail asap 7. Don’t get used to asap work 8. Not everything that you work on or encounter everyday is urgent 9. Learn to prioritize. Not only work but relationships and your own self, over other things
- 3. 10. Be selfish and spend time to keep yourself happy. Spend time to better yourself 11. Get an annual physical checkup done to ensure optimal health levels 12. Take control of your worries 13. Release yourself from the digital handcuffs. Meet a friend rather than stalking him/her on Facebook to know about their life 14. Leave at a fixed time from office 15. Work at a place close to home 16. Go to a gym – and work out like crazy 17. Take up gardening 18. Take a piece of your childhood and sleep while holding on to it 19. Evaluate the pros and cons of adopting a new technology before jumping to using it and getting addicted 20. More technology doesn’t mean being cooler. It will only complicate you further. Keep it simple. Green and Yellow Hat (Creative and Optimistic): 1. Be anti-social so you wouldn’t have to be online and have no friends 2. Have sex everyday. A LOT of it. 3. Have an affair but insist on in-person meetings rather than being on phone 4. Get a house where there is no network coverage 5. Become an alcoholic 6. Be with a guy/girl who is awesome in bed. 7. Smoke weed 8. Become a part of a crime fighting team which operates only during daytime. You can call them Solar Loonies 9. Go incognito 10. Refuse to respond unless you want to 11. Delete all your Facebook, Twitter, Google+ accounts 12. Wear a “leave me alone” t-shirt all day long, atleast 3 times a week 13. Join the Star Gazers Club – and sleep all morning (and afternoon) 14. Sleep alone – others can’t disturb you 15. Have vivid dreams 16. Create the “Sleepers Club” – Sleep together in one bed in a cosy setting 17. Buy a trampoline – and jump 20 times before going to bed 18. Get a massage just before you plan to go for a nap 19. Sleep during work-time, work during sleep-time 20. Instead of watching movies, play them in your head. 21. Be crazy like Psy 22. Do the Gangnam style dance 23. Count sheep 5 times over 24. Make up spells to stun the Muggles 25. Count the number of times you feel stressed or rushed in a day. How much of that time is a result of overdose/usage of technology? 26. Get a sleeping potion and sleep all you want
- 4. 27. Get an eye cap which says – if you are waking me up, you will be dead. 28. Capture your sleep to see how peaceful or not it is. Never share that video with anyone 29. Sleep in the foetal position, it’s the best. Might look weird, bit it’s the best 30. Flush your smartphone, gadgets, technology NOW!