creativity course assignment (sleep problems and solutions)

1. 100 Ways To Reduce Sleep
Issues
Creativity Course Team
By
Abeeha Arshad
and
Qurat-ul-Ain

2. Sleep Recognize and
Problem develop the need
Recognition for a sleep
routine
Set up rules
and
Regulations
for sleep
routine
Decide a
proper timing
Ask
to wake up
Try being and sleep
parents/guardia
punctual in
n to help you
following the
during a day
stick to your
sleep routine
routine.

3. Set up the Workload
time table for
routine tasks
Try piling up
different set of
tasks to avoid
getting bored and
leaving work for the
next day
Try not going
beyond the time
limit devoted to
work
Denote
specific
Avoid timings for
Overburden: studies and
Compile an easy entertainment
task with a
heavy task to
reduce work

4. listing the
factors which
Stress cause stress, help
in identification
of the problem.
Set up some
extra time to
finish up
remaining task
Avoid stress
through
practicing
Try getting into
physical activities
yoga or
Involve indoor and outdoor meditation.
(playing games like
yourself in cricket or simply
activities like jogging).
taking a
vacation.

5. Take good
care of your
diet. Eat
healthy and
Eat meals eat right. Vegetables
on time. and Fruits
are
preferred.
Include
fresh
juices and
water.
Avoid junk
and oily Diet
food.

6. Take out time
for social Entertainment
activities
(family
gatherings)
If time is an
issue try
enjoying at
school /
university.
All these
activities Go out for
should be movies and
devoted a parties with
Try playing
time limit. computer
friends.
games for
indoor
entertainment

7. Avoid
Avoid weed smoking, it
intake which Avoid
damages
will disrupt
neutral
alcohol as
body it disrupts
functioning.
sleep cells
routine.
Avoid soft
drinks and
extreme coffee
consumption to
stay away from
caffeine.
Avoid energy
Avoid drinks which
Chemica have chemicals
ls that damage
liver cells.

8. Take out
time for
yourself
Shop for
yourself, it
will make Going for
personal
you happy. recreation such
as manicure and
pedicure
Try eating what
you like at least
once a week,
Go to the sea
within the
health limits. side and spent
Spend some time to relax
time with yourself
yourself by
engaging in
activities one
likes

9. Keep time for
family and
friends so that
your routine is
not disturbed.
Take out time
to talk to
Compromise on others
some things to
keep the
relationship
going.
Avoid engaging
in conflicts
and criticism
Develop
which is not
mutual
constructive.
respect and
understanding Relationship
s

10. Always
keep time
Other Ways for short
naps
These should
only be used
when in need
of sleep or
relaxation
Shop for
yourself, it
will make
you happy. Keep away from
electronic devices Try reciting
while sleeping as the holy
the emit harmful books or pray
radiations that to keep self
effect sleep calm
pattern

11. Do not engage
in any medically
deviant
behavior.eg.
eating the
unhealthy food
Get regular
while sick.
checkups
Identify any
problems such
as insomnia or
Medical other
Factors hormonal
disorder.
Follow doctors
medication and
Engage in prescriptions
any therapy regularly
sessions if
required

12. Sleep at an
optimum room Have dim lights
temperature switched on in
Make sure the room you
there is no wish to sleep
noise in the
room where you
wish to sleep
Have a proper
medicated
mattress and
pillow
Sleep in a
Environmen
t proper posture

13. Try to have
fewer
Room setup
distractions
in the room
The room
should be
properly
ventilated
Prefer
Include lighter color
Replace noisy
soothing painted walls
fans or AC’s pictures in
the bedroom

14. Take out some Should set up
time to spend the pets
with them routine in
during the coordination
morning when a with their
person is awake
To keep the
routine
and active pet in an area
where they
know it will
be safe
Keep extra
food and
water for the
pet so that
they do not
disturb you
To keep the
bedroom away
from the pets People with
room pets

15. Young Can have a
parents maid for help
Sleep in hours
during which
the child sleeps
Actively play with
children during the
non sleep hours so
that children sleep
well and so do
parents.
Can distribute
Can leave there responsibilities
children for day of the child
care to relax between
for themselves partners

16. Do not study
Set smaller time Prepare for for very long
targets to them before hours during
complete revisions
last moment exams
which help gain
confidence.
Try not to
waste time in
entertainment
for long hours
during exams
Give yourself the
time to have
smaller and
Exams frequent breaks
during preparation

17. Don’t try
sleeping if Get a warm
you are bath before
sleep
not sleepy
Drink
warm milk
Eat
bedtime
snack
Drink Relaxation
herb tea Techniques

18. Don’t watch Relaxation
television or Technique
read just s
before sleep
Cut down on
sweets, they
keep you
energized and
avoid sleep
Go for a short
Deep Breath
walk before
exercise
sleep
Visualize
something
peaceful

19. Close your
Relaxation eyes and try
Techniques
falling asleep
Think about
your hobbies
Counting
backwards
technique
Aroma therapy
helps to sleep Use ear plugs for relaxation
incase you are
sensitive to
noise

20. Relaxatio
n
Technique
Avoid bed time
s
conflicts Make sure that
you understand
the importance
of sleep
Weekend are to
catch up with
the
accumulated
sleep not to
disturb routine
Wake up early
in the morning
Keep soft toys
on your bed, if
you like them

21. Open the
curtains every
morning to
easily wake up
Analyze your Do not have
sleep routine multiple alarm
and try to clocks to
improve it disturb your
every month sleep
Relaxation
Techniques
Set up your
Sleep at least
body clock
7 to 8 hours a
which helps in
day
sleeping well