Sleeping Problem

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Sleeping Problem by Mind Map: Sleeping Problem

1. THINGS YOU SHOULD NOT DO IF YOU WANT TO SLEEP BETTER

1.1. Go out with friends Have fun Have a light dinner Substitute coffee for decaf Drink warm milk Counting sheep Read a book lying in bed until sleep arrives Stop drinking coffee after 2pm Wake early every day, no matter the time you went to bed at night Do exercise everyday but not a few hours before going to bed If you have a nap don’t sleep for more than 30 minutes Count to a thousand

2. THINGS TO DO IF YOU WANT TO SLEEP BETTER

2.1. Go out with friends Have fun Have a light dinner Substitute coffee for decaf Drink warm milk Counting sheep Read a book lying in bed until sleep arrives Stop drinking coffee after 2pm Wake early every day, no matter the time you went to bed at night Do exercise everyday but not a few hours before going to bed If you have a nap don’t sleep for more than 30 minutes Count to a thousand

3. RELAXING WAY

3.1. Listen to relaxing music/ lullaby Take a warm bath Body massage Foot massage Use a hot water bottle on the tummy

4. NATURAL WAY TO SLEEP BETTER

4.1. Breathing exercises Drinking herbal infusions Eat light meals at night Having Sex Drink 2 litres of water Remember all the things you did during day in great detail Tire yourself out until exhaustion Rub menthol-camphor cream on your temples Close your eyes until you fall asleep Go dancing before trying to go to bed Lie down in a comfortable position Eat a hot soup Choose a bedroom away from the noise Choose a bedroom with soft colors on the walls Sleeping at least 7 hours a day Eat a balanced

5. NATURAL WAY TO SLEEP BETTER

5.1. Breathing exercises Drinking herbal infusions Eat light meals at night Having Sex Drink 2 liters of water Remember all the things you did during day in great detail Tire yourself out until exhaustion Rub menthol-camphor cream on your temples Close your eyes until you fall asleep Go dancing before trying to go to bed Lie down in a comfortable position Eat a hot soup Choose a bedroom away from the noise Choose a bedroom with soft colors on the walls Sleeping at least 7 hours a day Eat a balanced diet

6. CHANGE YOUR LIFESTYLE

6.1. Work less Do Yoga Do Tai Chi Chuan Don't worry, be happy Wake up at the same time everyday Take 1 hour to relax before going to bed Lie down every day at the same hour Silence in the bedroom Turn off the lights

7. HOLISTIC WAY

7.1. Acupuncture Aromatherapy Homeopathy Fototherapy Meditation Hypnotherapy

8. SPORT

8.1. Swimming Walking Hydrogymnastics Running

9. MEDICAL WAY

9.1. Medication Psychotherapy Counselling

10. IMPROVE YOUR SETTINGS

10.1. Buy a good mattress Get an ergonomic pillow Redecorate your bedroom according to feng shui rules Make sure your bed is comfortable Keep your room cool Use soft lights Spray a relaxing pillow mist over your pillow

11. THINGS THAT CAN ALSO WORK

11.1. Watch a boring movie/documentary - engage in boredom Stay in front of the electric fan/ air conditioner with your eyes open Wear an eye mask Avoid a long commute Postpone worrying and brainstorming Quit smoking Watch a documentary in the history channel Lie next to someone who is sleeping profoundly and listen to him breath Cuddle in bed Listen to instrumental soothing music in low volume While trying to calm down only do chores that your brain can do on "automatic" (little mental energy required) Watch a boring movie until sleep Tell a history to your kids and stay in their beds untill they sleep (maybe you falls asleep first) Go to bed physically and mentally tired Have a relaxing conversation before going to bed Make a list of the things you are thinking and don’t let you sleep Read a boring book/article Take care of 3 kids all day

12. CRAZY /CREATIVE THINGS THAT YOU MIGHT WANT TO TRY

12.1. Roll a used sock under your neck, the smell will instantly knock you out Switch your position in bed and put your head where your usually have your feet, it will disorient you and put you instantly to sleep Wash your face with extremely cold water and then put a warm towel on your forehead, the change of temperature will stabilise and you and send you to deep