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

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

issues issues

of physical, of physical, mental and mental and

emotional well emotional well being. being. 

Our study Our study proposes to proposes to

delve into the delve into the conscious and conscious and unconsciousunconscious

connections of connections of stress and stress and

sleep,sleep,

clarify those clarify those connections,connections,

and come up and come up with solutions with solutions

to stress-to stress-related sleep related sleep

disorders.disorders.

SuccessfullySuccessfullymanaging managing "stressors“ "stressors“

leads to healthy leads to healthy sleep patterns sleep patterns

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.

111 111

solutions to solutions to stress for stress for

better sleepbetter sleep

11

accept accept

the the

situationsituation

22

air-borne air-borne

stress stress hormone hormone

blockersblockers

33

bedroom is for bedroom is for

sleep, not worksleep, not work

not computernot computer

not tvnot tv

44

biofeedbackbiofeedback

55

breathe into breathe into

a paper baga paper bag

for 10 for 10 secondsseconds

66

build thingsbuild things

77

channelchannel

““dog sleep”dog sleep”

88

confrontconfront

youryour

fearsfears

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

1010

create create

a a

scheduleschedule

1111

create create

a sleepa sleep

routineroutine

1212

createcreate

a stressa stress

vaccinevaccine

1313

dancedance

a crazya crazy

dancedance

1414

dark dark

roomroom

1515

day/nightday/night

light sensorslight sensors

for for

windowswindows

1616

deathdeath

1717

deep deep

breathebreathe

all dayall day

1818

dodo

difficult tasksdifficult tasks

firstfirst

1919

don’tdon’t

fightfight

2020

don’tdon’t

worryworry

2121

drinkdrink

valerian root valerian root

teatea

2222

drop baddrop bad

thoughtsthoughts

in a hatin a hat

2323

eliminate eliminate

distractionsdistractions

2424

eliminate eliminate

excessexcess

sugar intakesugar intake

2525

exerciseexercise

regularlyregularly

2626

findfind

spiritualityspirituality

2727

fosterfoster

hemisphericalhemispherical

sleepsleep

2828

fundfund

sleep sleep researchresearch

2929

getget

a hobbya hobby

3030

get a get a

white noisewhite noise

machinemachine

3131

get rid of get rid of

what you what you

don’t needdon’t need

3232

getget

your lifeyour life

in balancein balance

3333

get yourselfget yourself

fitted forfitted for

a good beda good bed

3434

go outgo out

to dinnerto dinner

3535

go to sleep to go to sleep to

soft music soft music that turns that turns itself offitself off

3636

goodgood

thoughtsthoughts

3737

hum hum

a happya happy

songsong

3838

increaseincrease

GABA levelsGABA levels

3939

increaseincrease

melatonin melatonin levelslevels

4040

increase increase

neuroprotectivneuroprotectivee

anti-stress anti-stress genesgenes

4141

just keepjust keep

your eyesyour eyes

closedclosed

4242

keep akeep a

““thumbs up”thumbs up”

journaljournal

4343

keepkeep

a diarya diary

4444

know your know your limitslimits

4545

learnlearn

meditationmeditation

4646

learn new learn new languages languages with audio with audio

tapes as you tapes as you fall asleepfall asleep

4747

leave workleave work

at workat work

4848

listen to anlisten to an

audio bookaudio book

at low volumeat low volume

that turns that turns itself offitself off

4949

listen to listen to music during music during

the daythe day

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”

5151

make a dart make a dart board of board of

your worries your worries and winand win

5252

make a make a

safe and cozy safe and cozy sleep spacesleep space

5353

make a sleep make a sleep plan to plan to followfollow

5454

makemake

friendsfriends

5555

meditation meditation

in the in the

eveningevening

5656

never never

go to bedgo to bed

madmad

5757

no artificial no artificial lighting in lighting in

the eveningthe evening

5858

no caffeineno caffeine

5959

no computer no computer or phone 3 or phone 3

hours before hours before bedbed

6060

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

hours hours

before bedbefore bed

6161

nono

noisenoise

6262

no no

regretsregrets

6363

no tech no tech devices 3 devices 3

hours before hours before bedbed

6464

open your open your mind to the mind to the

possibility of possibility of silencesilence

6565

plan your day plan your day

the night the night beforebefore

6666

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

downdown

6767

practice practice smiling on smiling on your pillowyour pillow

6868

question ideal question ideal sleep hour sleep hour

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

6969

quiet quiet excitatory excitatory

neuro-neuro-

transmitters transmitters

during sleepduring sleep

7070

read poetry read poetry out loud out loud

before you before you go to sleepgo to sleep

7171

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

sleepsleep

7272

regulateregulate

glucocorticoiglucocorticoid released release

7373

release release

all stressall stress

7474

repeat the repeat the phrase phrase

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

fall asleepfall asleep

7575

return to return to

the wombthe womb

7676

satisfyingsatisfying

sexsex

7777

say mentalsay mental

“ “thank yous” thank yous”

as you go to as you go to sleepsleep

7878

sensorysensory

deprivation deprivation environmentenvironment

7979

sleepsleep

when you arewhen you are

sleepysleepy

8080

smilesmile

8181

socialize socialize

with with

optimistsoptimists

8282

stop saying stop saying yes yes

to everythingto everything

8383

take a take a hot bathhot bath

90 minutes90 minutesbefore sleepbefore sleep

8484

take take

medicationmedication

8585

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

garden as you garden as you fall asleepfall asleep

8686

take a walktake a walk

8787

take take

Phyllanthus Phyllanthus emblicaemblica

Indian Indian gooseberrygooseberry

8888

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

you fall you fall asleepasleep

8989

telltell

jokesjokes

9090

think of what think of what you love you love

before you before you fall asleepfall asleep

9191

thinkthink

positivepositive

thoughtsthoughts

9292

throw your throw your mind to your mind to your

favorite favorite place and place and

stay therestay there

9393

trytry

sleep therapysleep therapy

9494

turn off turn off

your brain your brain

to sleepto sleep

9595

turn your turn your clock clock

to the wallto the wall

96 96

use blue use blue blocking blocking goggles goggles

before sleepbefore sleep

9797

use blue use blue blocking blocking

lights in your lights in your bedroombedroom

9898

vaccinatevaccinate

against against insomniainsomnia

9999

wear wear comfortable comfortable

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

falling asleepfalling asleep

100100

write a short write a short note note

to your worries to your worries

and sign off and sign off

before sleepbefore sleep

101101

write down write down the good the good

things of the things of the dayday

102102

write down write down your feelings your feelings

by handby hand

103103

xylophone xylophone music as you music as you

lie down lie down fading to fading to silencesilence

104104

yawn for yawn for

5 minutes5 minutes

105105

yesterday’s yesterday’s worriesworries

ended ended yesterdayyesterday

106106

yield yield

to the to the temptation temptation

of fatigueof fatigue

107107

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

hourshours

108108

your soundestyour soundest

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

familyfamily

109109

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

each breatheach breath

110110

zip up zip up

your troublesyour troubles

in a small bagin a small bag

111111

zzzzzzzzzzzzzzzzzz

in your in your

mind’s eyemind’s eye

subtly soporific subtly soporific production production

brought to you brought to you byby

The Enlightened The Enlightened Souls of PiSouls of Pi

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

forforStanford Stanford UniversityUniversity

Venture Lab Venture Lab A Crash Course A Crash Course

on Creativityon CreativityAutumn 2012Autumn 2012