Stress and Sleep Deprivation

1. A Crash Course on Creativity
Professor Tina Seelig, Stanford University
Gail E. Waiters
December 4, 2012

2. Free Yourself From Worry and Anticipation
CONQUER SLEEP DEPRIVATION

3. Stress and Sleep
Sleep deprivation can result from a number of physiological
effects such as pain in our body, illness, snoring (by you or
your sleeping partner), or stress.
Stress is perhaps the most insidious because it can sneak up
on you and attack you physically. As well, there are many
people who believe they do not suffer from stress and are
unwilling to believe that stress may be why they are
suffering.
This challenge will look at the nexus between stress and
sleep deprivation and suggest some solutions to relieving
stress so that you can get a better night’s sleep.

4. Why Can’t You Sleep?
A common cause of sleep deprivation is stress which can be brought on by anxiety or
excessive worry.
The best way to manage your stress is to learn healthy coping strategies. Stress-relief
techniques focus on relaxing your mind and your body.
First, realize that learning how to relieve stress is extremely important to your health and
well-being. Without adequate rest, the brain’s ability to function can quickly deteriorate.
Frequent sleep deprivation has a direct ill effect on the human brain and the digestive
system. It can impair a person's problem solving, thinking and understanding ability.
Although some stress is unavoidable, such as that produced by other people or
unexpected situations, developing ways to deal with it can help you feel less anxious and
learn to make decisions in a calmer manner.

5. Stress Triggers
Stress triggers will always be around, so make a mental note
about how you feel when you’re relaxed and free of any signs of
stress. Remember that feeling, and use it as your point of
reference. When you feel stress building up, bring your emotions
back to the awareness of how your body feels when you are
relaxed and stress-free. Stop your stress before the symptoms of
stress negatively impact you.

6. The Body’s Stress Response
When you perceive a threat, your nervous system responds by
releasing a flood of stress hormones, including adrenaline and
cortisol. These hormones rouse the body for emergency action.
Your heart pounds faster, muscles tighten, blood pressure rises,
breath quickens, and your senses become sharper. These
physical changes increase your strength and stamina, speed
your reaction time, and enhance your focus – preparing you to
either fight or flee from danger.

7. SYMPTOMS OF STRESS

8. 1. Sip warm tea
2. Do things or alleviate ones that make you
feel out of control
100 3. Motivate yourself by remembering how you
Solutions felt the last time you had a good night sleep
4. Make an appointment with your doctor
Eliminating Sleep
Deprivation Caused By
Stress 5. Receive acupuncture
6. Massage your feet
7. Get ready for bed slowly and savor the
winding down
8. Set priorities
9. Imagine a fun and wonderful place and time
and put yourself there as you venture
deeper and deeper
10. Transport your mind to a soothing
environment and lead yourself through a
series of imagery exercises

9. 11. Exercise. It promotes endorphins
12. Meditate
100 13. Take a guided meditation class
Solutions 14. Do Yoga
Eliminating Sleep
Deprivation Caused By
Stress 15. Do T’ai chi
16. Practice slow, deep breathing
17. Listen to music
18. Take a hot bath
19. Develop a ritual to break the connection
between the day’s stress and bedtime
20. Get a hobby

10. 21. Read something light
22. Enjoy aromatherapy with oils and candles
100 Solutions 23. Do light stretching
24. Pray
Eliminating Sleep
Deprivation Caused By
Stress 25. Have a cool room
26. Go to bed at the same time each night
27. Decorate your room with soothing colors
28. Decorate your room with favorite
comfort items
29. Decorate with restful images
30. Have a comfortable bed

11. 31. Don’t bring work or things that require your
attention to bed
32. Don’t have a TV in the bedroom
100 Solutions 33. Prepare for stressful situations by
anticipating potential outcomes
Eliminating Sleep
Deprivation Caused By 34. Don’t plan tasks you have to finish or perform
Stress late in the evening
35. Lay down, close your eyes and count sheep
36. Make a list of things you’re worried about. If
you know you can do nothing about them,
cross them off and forget about them
37. Take time to celebrate your accomplishments
38. Keep your bedroom dark
39. Keep your bedroom quiet
40. Cuddle with your children

12. 41. Stop drinking caffeinated beverages at
least 8 hours before bed
42. Determine if you’re over scheduling
yourself and then make changes
100 Solutions 43. Reduce your cortisol levels which is the
Eliminating Sleep stress hormone
Deprivation Caused By
Stress
44. Practice progressive muscle relaxation
techniques
45. Practice deep muscle relaxation
techniques
46. Have sex
47. Drink cold milk
48. Eat pretzels
49. Play a game
50. Will yourself to think about something
pleasant you want to dream about

13. 51. Go for a jog
52. Sleep next to someone
53. Invest in quality sheets
100 Solutions
54. Establish a regular sleep-wake cycle
Eliminating Sleep 55. Don’t nap
Deprivation Caused By
Stress
56. Clear the clutter out of your room
57. Don’t eat chocolate or drink cocoa at
night
58. Avoid drinking alcohol at night
59. Check your medications, they may be
interrupting your sleep
60. Get natural sunlight during the day. It
keeps your brain awake

14. 61. Don’t take sleeping pills
62. Keep a sleep diary of your habits and
behaviors
63. Use earplugs
100 Solutions
64. Use an eye mask
Eliminating Sleep
Deprivation Caused By 65. Have dark curtains in your room
Stress
66. Use low-wattage bulbs in your light
fixtures
67. Limit the number of night or irregular
work shifts you work in a row
68. Avoid frequently rotating shifts so you can
maintain the same sleep schedule
69. Avoid a long commute that cuts into your
sleep time
70. Make sleep a priority on the weekends or
on your days off

15. 71. Turn off the phone
100 Solutions 72. Get out of the bed when you can’t
sleep
Eliminating Sleep
Deprivation Caused By
Stress 73. Move your bedroom clock out of view
74. Don’t sleep in a chair or on the couch
75. Eat healthy, nutrient-rich foods
76. Spend quality time with family and
friends
77. Take a break now and then
78. Develop a support system
79. Do housecleaning
80. Do yard work

16. 81. Laugh and smile
100 Solutions 82. Practice Qi Gong
Eliminating Sleep 83. Clear clutter out of your bedroom
Deprivation Caused By
Stress 84. Surround your rooms with flowers,
photos, pictures, and candles
85. Get organized
86. Say NO!
87. Have emotionally nurturing
conversations
88. Don’t let the stress build up
89. Reduce the urge to be perfect
90. Manage your anger

17. 91. Experience light therapy
100 92. Go to the beach
Solutions 93. Install a water fountain
Eliminating Sleep
Deprivation Caused By 94. Handle important tasks first
Stress
95. Avoid excessive competition
96. Remember you can only change yourself
97. Avoid overeating
98. Learn to control your reactions
99. Pet your pet
100.Relax. To promote a sense of calm and
focus on your movements and positions