Solutions - Transient Insomnia

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Solutions - Transient Insomnia by Mind Map: Solutions - Transient Insomnia

1. Seek Medical Intervention

1.1. Seek medical help of a sleep therapist

1.2. Visit a doctor to sort out any traumatic memories

1.3. Enrol in a sleep clinic

1.4. Take sleeping pills

1.5. Inhale some tear gas before sleeping

1.6. Take mild doses of Melatonin

2. Seek Spiritual/Scientific Guidance

2.1. Get a sleep tape which uses hypnotic techniques

2.2. Meditate everyday

2.3. Wear a lucky sleep bracelet to bed

2.4. Take help of Feng-Shui expert (e.g. lucky and auspicious colours for your bedroom décor)

2.5. Take help of Vaastu expert (ancient Indian astrology for designing homes) (e.g. the direction your bed faces etc.)

2.6. Don’t sleep facing a mirror (superstition said to cause disturbed sleep)

2.7. Sing hymns or spiritual songs till you fall asleep

2.8. Count sheep (or numbers from 1 onwards till you fall asleep)

3. Personality & Other Internal Changes

3.1. Try getting rid of the habit of shaking one’s leg and jerky movements

3.2. Practice being less restless

3.3. Be happy and laugh more

3.4. Seek therapy for depression

3.5. Solve all health issues first

3.6. Breathe through your nose only

3.7. Tire yourself out physically

3.8. Try and be positive

3.9. Close your eyes and pray

4. Organised Insomnia Management

4.1. Take down notes on a “sleep calendar” of good days and bad days of sleep

4.2. Watch videos on how to cure Insomnia

4.3. Watch porn

4.4. Put a “go to sleep” alarm

4.5. Analyse your sleep patterns to determine the problem

4.6. Avoid doing the things you do 2 hours before going to sleep on transient insomnia days

5. Modify the Sleep Environment

5.1. Make sure the sleep environment is quiet

5.2. Make sure the sleep environment is comfortable

5.3. Keep the room temperature controlled and constant

5.4. Close curtains of room and sleep in pitch darkness

5.5. Remove all items of clutter from near the bed

5.6. Do not keep lampshades or lighting right in the face

5.7. Wash the bed sheets every week

5.8. Try sleeping on a new bed

5.9. Try out a variety of pillows

5.10. Try changing the mattress (firmness and thickness)

5.11. Try changing the bed position/ direction

5.12. Use your bed only for sleeping and sex and nothing else

5.13. Wear comfortable and loose clothing to bed

5.14. Avoid putting too many mirrors in your bedroom

5.15. Don’t keep a telephone near your bed

5.16. Sleep without airconditioning on rainy nights

5.17. Sleep with two pillows and get more sleep

5.18. Sound proof the bedroom

6. Help from family and friends

6.1. Get someone to sing you a lullaby

6.2. Try hugging something or somebody and sleeping

6.3. Get a pet

6.4. Have lot of sex before sleeping

6.5. Put a snore collar on your sleep partner

6.6. Get someone to hypnotize you

6.7. Ask your partner for a kiss goodnight

7. General Lifestyle Changes

7.1. TV related changes

7.1.1. Switch off television 30 minutes before bedtime

7.1.2. Start watching TV till late at night

7.1.3. Do not watch horror movies at night or at all

7.2. Do not engage in any animated or excited conversations just before bedtime

7.3. Read a very boring book in bed

7.4. Study a subject you do not like before sleeping

7.5. Avoid taking a lot of long flights if possible as this increases jet lag & transient insomnia

7.6. Spend enough time in sunlight during the day and darkness during the night

7.7. Exercise regularly but not just before bedtime

7.8. Hygiene related changes

7.8.1. Do not wear daytime perfume to bed

7.8.2. Start brushing teeth just before bedtime

7.8.3. Change sanitary pad brand preference for nights

7.9. Induce relaxation before bedtime

7.9.1. Get a massage

7.9.2. Have a soothing bubble bath

7.9.3. Use aromatherapy

7.9.4. Put some room freshener

8. Modify Eating Habits

8.1. Eat dinner at least 2 hours prior to bedtime

8.2. Drink Sleep Inducing Beverages

8.2.1. Drink a glass of hot milk before sleeping

8.2.2. Drink herbal tea before sleeping

8.3. Limit substances that interfere in sleep

8.3.1. Limit caffeine intake

8.3.2. Limit alcohol intake

8.3.3. Limit nicotine intake

8.3.4. Do not take medications just before sleeping

8.3.5. Avoid drinking lot of fluids few hours before bedtime

9. Stress Management

9.1. Prepare well in advance if you have an important presentation/ exam to reduce nervousness

9.2. Switch off mentally at least 30 mins before planned bedtime

9.3. Manage anxieties

9.3.1. Park all anxieties in a far away corner of your mind

9.3.2. Stop worrying about “tomorrow”

9.3.3. Don’t worry, it will go away on its own

9.4. Get into the habit of writing down troubling thoughts

9.5. Practice deep breathing exercises

9.6. Practice yoga or tai chi

9.7. Get rid of emotional stress busters

10. Modify Sleeping Habits

10.1. Don’t sleep during the day at all costs

10.1.1. Avoid taking naps during the daytime (even power naps)

10.2. Try sleeping a little later than usual

10.3. Avoid looking at the clock when in bed

10.4. Adjust sleep habits based on others

10.4.1. Kids sleep separately (own bed in a different room)

10.4.2. Sleep when the baby sleeps

10.4.3. Sleep with ear plugs so that snoring doesn’t wake you

10.5. Wear blinkers to bed

10.6. Follow a fixed routine (try going to bed at same time every day)

10.7. Try sleeping in a different pose/position (on back, on stomach etc.)

10.8. Don’t sleep in the nude

10.9. Try sleeping earlier or later just before possible jet lag trips

11. Adjust Work Routine

11.1. Do not check work mails after reaching home

11.2. Do not take work calls after reaching home

11.3. Leave the stresses of Work and Job at work

11.4. Do not take up a shift duty job