100 Ways To Reduce Sleep

Issues

Creativity Course Team

By

Abeeha Arshad

and

Qurat-ul-Ain

Sleep Problem

Recognition

Recognize and develop the need

for a sleep routine

Set up rules and

Regulations for sleep routine

Decide a proper timing

to wake up and sleep

during a day

Try being punctual in

following the sleep routine

Ask parents/guardia

n to help you stick to your

routine.

WorkloadSet up the time table for routine tasks

Denote specific

timings for studies and

entertainment

Avoid Overburden:

Compile an easy task with a

heavy task to reduce work

Try not going beyond the time limit devoted to

work

Try piling up different set of tasks to avoid

getting bored and leaving work for the

next day

Stress

listing the factors which

cause stress, help in identification of the problem.

Set up some extra time to

finish up remaining task

Avoid stress through

practicing yoga or

meditation.

Try getting into physical activities indoor and outdoor (playing games like cricket or simply

jogging).

Involve yourself in

activities like taking a vacation.

Diet

Take good care of your

diet. Eat healthy and eat right. Vegetables

and Fruits are

preferred.

Avoid junk and oily food.

Include fresh

juices and water.

Eat meals on time.

Entertainment

Take out time for social activities (family

gatherings)

Go out for movies and parties with

friends.Try playing computer games for

indoor entertainment

All these activities should be devoted a time limit.

If time is an issue try

enjoying at school /

university.

Avoid Chemica

ls

Avoid smoking, it damages neutral

sleep cells

Avoid alcohol as it disrupts routine.

Avoid energy drinks which

have chemicals that damage liver cells.

Avoid soft drinks and

extreme coffee consumption to stay away from

caffeine.

Avoid weed intake which will disrupt

body functioning.

Take out time for yourself

Spend some time with

yourself by engaging in

activities one likes

Going for personal

recreation such as manicure and

pedicure

Go to the sea side and spent time to relax

yourself

Try eating what you like at least

once a week, within the

health limits.

Shop for yourself, it will make you happy.

Relationships

Keep time for family and

friends so that your routine is not disturbed.

Take out time to talk to

others

Avoid engaging in conflicts

and criticism which is not constructive.

Develop mutual

respect and understanding

Compromise on some things to

keep the relationship

going.

Other Ways

Always keep time for short

naps

These should only be used when in need of sleep or relaxation

Try reciting the holy

books or pray to keep self

calm

Keep away from electronic devices while sleeping as the emit harmful radiations that effect sleep

pattern

Shop for yourself, it will make you happy.

Medical Factors

Get regular checkups

Identify any problems such as insomnia or

other hormonal disorder.

Follow doctors medication and prescriptions

regularly

Engage in any therapy sessions if required

Do not engage in any medically

deviant behavior.eg. eating the

unhealthy food while sick.

Environment

Sleep at an optimum room temperature

Have dim lights switched on in the room you wish to sleep

Have a proper medicated

mattress and pillow

Sleep in a proper posture

Make sure there is no noise in the

room where you wish to sleep

Room setup

Try to have fewer

distractions in the room

Include soothing

pictures in the bedroom

Prefer lighter color painted walls

Replace noisy fans or AC’s

The room should be properly

ventilated

People with pets

Should set up the pets routine in

coordination with their

routineTo keep the

pet in an area where they know it will

be safe

To keep the bedroom away from the pets

room

Keep extra food and

water for the pet so that they do not disturb you

Take out some time to spend

with them during the

morning when a person is awake

and active

Young parents

Can have a maid for help

Sleep in hours during which

the child sleeps

Can distribute responsibilities

of the child between partners

Can leave there children for day

care to relax for themselves

Actively play with children during the non sleep hours so that children sleep

well and so do parents.

Exams

Prepare for them before last moment

Do not study for very long hours during

exams

Try not to waste time in entertainment for long hours during exams

Give yourself the time to have smaller and

frequent breaks during preparation

Set smaller time targets to

complete revisions which help gain

confidence.

Relaxation Techniques

Get a warm bath before

sleep

Drink warm milk

Drink herb tea

Eat bedtime

snack

Don’t try sleeping if

you are not sleepy

Relaxation Technique

s

Don’t watch television or

read just before sleep

Deep Breath exercise

Visualize something peaceful

Go for a short walk before

sleep

Cut down on sweets, they

keep you energized and

avoid sleep

Relaxation Techniques

Close your eyes and try falling asleep

Think about your hobbies

Aroma therapy for relaxationUse ear plugs

incase you are sensitive to

noise

Counting backwards technique

helps to sleep

Relaxation

Techniques

Keep soft toys on your bed, if you like them

Make sure that you understand the importance

of sleep

Wake up early in the morning

Weekend are to catch up with

the accumulated sleep not to

disturb routine

Avoid bed time conflicts

Relaxation Techniques

Open the curtains every

morning to easily wake up

Do not have multiple alarm

clocks to disturb your

sleep

Sleep at least 7 to 8 hours a

day

Set up your body clock

which helps in sleeping well

Analyze your sleep routine

and try to improve it

every month