100 solution for a sleeping problem caused by sitting up late in front of a computer, connected to the social media, etc...

1. The sleeping problem the team will deal with is the problem of not being able to sleep after you
have sat up late in front of a pc/laptop. People that are used to connect to the internet, watch
videos or contact via the various social networks late at night, must have noticed their
incapability of falling asleep just after their activity with this electronic device. Even if feeling
tired, they are unable to sleep for minutes until hours. Anxiety, stress, hypertension - probably
caused by the exposure to the radiation - is the usual suspects for their sleeping problem.
Nowadays, because of the huge establishment of the -what so called- 24hours on line
communication, people sacrifice their need for sleep...
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2. …came up during a brainstorming session…
Try to forget the conversation Avoid eating
…. ….
… …
Empty your brain
Relax the muscles of
….
your shoulders
…
….
eating & …
worries drinking over
the computer
brain still
stressed body
active
…
….
circadian cycle
Get back to the normal
Don’t keep the laptop on
got used to
radiation sitting up late
/ biorythm
your legs
….
…
light / SLEEPING general
melatonin PROBLEM
Search for a diet rich in melatonin Drink valerian
…. ….
… …
Regarding the sleeping problem we framed, we made a mind map, to better map the
solutions during the brainstorming. Firstly, we thought that the habit of sitting up
late using a computer possibly has certain consequences, represented by eight blue
rectangular above, that by turn result in the sleeping difficulty. Then we found as
more different solutions for each one of the eight situations presented above, which
are enclosed in the dotted spaces. For lack of space only the first solution of each
category is shown…
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3. EXPOSURE TO LIGHT – MELATONIN DECREASE
The melatonin is a naturally occurring compound and forms part of the system that regulates
the sleep-wake cycle by chemically causing drowsiness and lowering the body temperature.
Production of melatonin is inhibited by light to the retina and permitted by darkness. Its
onset each evening is called the dim-light melatonin onset (DLMO).
The screen addicted night owls are highly exposed to the light, and as a result they cannot
secrete sufficient amounts of melatonin.
What could be some possible solutions?
1) Search for a diet rich in melatonin, so as to increase your melatonin. For example,
cherries are rich in melatonin, which helps the body regulate its sleep/wake cycle
2) Eat nuts, they also increase the melatonin
3) Drink a sour cherry juice when sitting up late, it will increase the melatonin and
make you feel sleepy
4) Take some melatonin pills
5) Change the light settings of your computer screen to decrease it
6) Use a filter on the screen
7) Wear an eye mask when you go to sleep, to adjust your body to the dark
8) Massage gently your eyes to rest them
9) Massage your eyes with a special technique to stimulate the parasympathetic
nervous system and cause bradycardia – it will help you wind down and feel sleepy
10) Wear glasses when using the computer
EXPOSURE TO RADIATION
Sitting in front of a computer, laptop, using mobile phones, watching T.V. and getting close
to any electronic device is a direct exposure to radiation, and radiation makes someone
stimulated.
How can you sleep just after such harm to your body and brain?
11) While the computer is turned on, don’t have it on your body, e.g. on your legs
12) Use a plant, such as the aloe, near the device, to absorb the radiation
13) Use other gadgets near your computer to absorb the radiation
14) Don’t leave the computer turned on after you go to sleep (to continue a download
for example…), especially if you have it in your bedroom
15) Use a gadget to count the radiation you have been exposed to, and when getting
over a certain limit of radiation, then the gadget will alarm you to make you leave
the computer and go to bed
16) Wear a protection suit when sitting close to the computer
17) Don’t turn on the T.V. when in the bedroom
18) If you want to hear something when lying in the bed, use a radio
19) Don’t keep your mobile near you in the bedroom
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4. 20) Make a resolution to remove all electronic devices from your bedroom, the
bedroom will this way be connected in your mind to sleep (or sex), but no other
activities. So, you will get used to sleep when go to the bedroom
GOT USED TO SITTING UP LATE – BIORYTHM
People adjust their biological clocks according to their long term habits. So, what if you after
all are stuck with this program and staying up late in front of a computer or connected to the
social media are part of your daily routine? What if your biological clocked has changed and
made it impossible for you to sleep early and good enough?
What could be some possible solutions?
21) Try to get back to the normal circadian cycle by going to bed early
22) Go to bed at the same time every night
23) Keep the number of hours you sleep steady
24) Put a limit to the time you spend in front of the computer at nights – never get over
it
25) Don’t sleep during the day (naps)
26) If you cannot resist to a nap, make it short – don’t sleep more than 30 minutes, and
don’t sleep after a certain time in the evening, because you will destroy your chance
to sleep early at night
27) Wake up early, so you will need to sleep the earliest possible at night
28) In general, follow the circadian cycle for your other activities besides sleeping –
exercise, eating, working - and keep the routine times for them steady, it will then
be easier for you to have a routine for sleeping too
BRAIN STILL ACTIVE
After sitting so many hours in front of a computer working, chatting, reading, or socializing
your brain is stimulated because all these activities engage you in thinking, communicating
etc.
So, how is it possible for you to change quickly to a sleepy mood just after your computer
session?
29) Empty your brain from various thoughts and relax
30) Focus on your breath and listen to its rhythm trying to get a sleep
31) Don’t focus on your need to sleep and your inability to do so, because it makes it
worse to finally fall asleep
32) If any thought comes to your mind say “stop” and don’t allow yourself to elaborate
on it
33) Do some exercises based on breath (relaxing yoga exercises) before you go to sleep
34) Use some sounds to help you relax, like nature sounds, water falling etc.
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5. 35) If your brain is very active and you cannot sleep after a lot of time, then get up, do
something else, and then lie again – the body will get a new clear message to sleep,
since the first time failed
36) When you lie in the bed then read a light magazine to tire your brain – the more
boring, the better..
37) If you are sitting up late to work on your computer, then try to have the documents
you need printed, instead of reading them in the screen - you will avoid exposure to
the light and radiation and it will be easier for you to sleep
38) If you are sitting up late to work on your computer, then try to start with the difficult
part and leave the easy job for the end, to avoid being stressed before going to
sleep
EATING OR DRINKING LATE
It is more than common to accompany your sleepless nights with snacks, deserts or drinks.
Especially when absorbed by your activity with the computer you cannot restrain yourself
from such delicacies… you seem to forget that eating & drinking late will make your sleeping
problem worse.
What can you do about that?
39) Avoid eating while sitting up late, because you will be heavy when go to bed
40) If desperate to eat, then avoid having a snack of refined grains or sugars: These are
metabolic disruptors which raise blood sugar and overstress the organs involved in
hormone regulation throughout the body, so even if getting asleep the hormones
will wake you up
41) If you definitely need to eat something while sitting in front of the computer, then
combine carbs and proteins: Carbohydrates help your brain use tryptophan, an
amino acid that causes sleepiness. And proteins help your body build tryptophan.
Get the duo in a light bedtime snack of peanut butter on toast or low-fat cheese and
crackers
42) Don’t overdrink, you will get a full stomach and will be heavy for bed
43) Don’ t drink beverages and colas, because you will get more energy and will be alive
instead of sleepy
44) Quit coffee or other caffeine beverages, because caffeine is stimulating
45) Drink something that will help you calm your nerves down, e.g., a glass of wine, but
not more than one
46) Don’t drink a lot of water or other fluids, because you will delay to fall asleep if you
feel like going to the toilet, or worse you will wake up in the night and disturb your
sleep again
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6. THINKING OVER THE DISCUSSIONS YOU HAD WHILE ON LINE
Another common mistake for a night owl that spent hours talking over the net or browsing to
various sites, is to think over the interactions he had after shutting down the computer and
going to sleep. Feeling anxious and worried can easily doom your desire to sleep.
So, what are the solutions to be able to fall asleep after being overwhelmed by emotions of
fear, stress and anxiety?
47) Try to forget the conversations you had over the computer and the social media and
on the other hand try to convince yourself how pleasant is to sleep
48) If the thought remains then diverse your mind by thinking something pleasant you
experienced during the day
49) Fool yourself by counting to …thousand, or by counting sheep, or whatever you like
50) Massage your head and forehead to relieve from stress
51) Use the reflexology: Massaging the reflex points of the organ that cause sleep
disorders can help to relieve from these disorders and relieve mental stress, anxiety
and fear
52) Use meditation techniques to relax and focus on sleeping
53) Imagine yourself happy and secure, it is the easiest way to sleep fast
54) Imagine you wake up the next morning feeling happy and imagine you accomplish
perfectly all the tasks you have for the next day – it will make you feel secure and
want to seep so as to be rested for the day to follow
ADDICTION
Admit it. Spending all of your night in front of a computer, playing games or socializing,
instead of relaxing and sleeping, has become an addiction! Going against to your nature is
clearly an obsession. .. And as recent research has shown, this can be a serious problem.
What could be the solutions in this case?
55) Ask for professional help to get over your addiction to check your mobile, connect to
the social networks or play games late at night
56) Find a healthier hobby when in house, than sitting in front of a computer
57) Try to read a book or a magazine before you go to sleep, reading helps you feel
sleepy
58) Go out at night, or see some friends at home, instead of staying alone until late in
front of a computer
59) Quit the social networks or the computer games, because they are addictive and
they tempt you strongly to sit up late at night
60) Ask from your flat mates / family to put a password and keep it secret from you, so
you cannot use the computer by yourself at night
61) Use filters to block incoming messages after a certain time of the day, so even if you
connect to your mail and social media, you cannot receive any messages
62) Quit your internet connection via your mobile or the computer, until you feel safe
you won’t stay up late anymore and are able to have a sensible use of the medium
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7. 63) Make a proper setting to receive an e-mail or a pop-up message every night at a
certain time, let’s say at 23:30 ordering you to leave the computer and go to bed
64) Use an eject chair, that will eject at a certain time, to remind you that you have to
leave the computer and go to bed
65) Make a proper setting to your computer, so that it will shut down at a certain time,
without you being able to prevent it
66) Install a program like “team viewer” that will allow someone else to interfere and
shut your computer down, without you being able to prevent i
67) Install a program that will shut the computer down at a certain time with only a
notice “this device will shut down in 10…9…8…7… …. …. 1 second- now!”
68) Develop a virus that will shut your computer down without any notice at a certain
time to encourage you to go to bed
69) Ask from someone who lives with you to hide the charger of your laptop or pull the
cable of the computer off
70) While working on the computer oblige yourself to listen to soft music or lullabies
after a certain time, so as to get sleepy
71) Change the time settings of your computer, so as to put the time one hour ahead,
thus you will fool yourself and go to bed earlier
72) Get a pet to help you spend time with it, instead of sitting up late in front of the
computer
73) Use your mate to distract you from the computer and indulge in spending some time
to relax together lying on a sofa, before going to bed
BODY – SLEEPING ENVIRONMENT
Having been sat in front of a computer for so many hours before going to sleep has caused
strains to your body and it has already been in an uncomfortable state for long enough.
How can you adjust these circumstances to the best, so as to sleep fast and good enough?
74) Spend extra time to relax the muscles in your shoulders and face, as these can hold a
surprising amount of tension, after all this time you spent sitting in front of a
computer
75) Brush your hair to calm your head
76) Do some exercises when you lie on the bed, do some stretching like a cat, to feel
relaxed and ready to sleep
77) Use a comfortable mattress to relieve your body from the stresses it suffered staying
so many hours leaned in front of a computer, your back and shoulder are already
strained
78) Use a supporting and fresh pillow that helps relieve your neck from the bending over
the computer or the mobile and properly align your body
79) Wear comfortable clothing, such as loose, light and cool pajamas
80) Watch your posture. Find a comfortable sleep position that supports good sleep
posture and helps your body recover from stress. Make sure every part of your body
is comfortable.
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8. 81) Lie in the same position every night, so your body becomes accustomed to falling
asleep in the same way
82) Chill Out: A cool bedroom lowers your core body temperature, which initiates
sleepiness. Especially, after having been exposed to radiation a change in the
temperature is necessary to fell sleepy. Ideal thermostat setting? It varies from
person to person, but try 65 degrees to start and then adjust, if necessary
83) Don’t watch TV or use your computer and mobile in bed. The bed should be
associated with sleep, so when getting to bed, the body will get the message
84) Use a radio to hear some lullabies at a certain time, so as to make you go to bed and
feel sleepy
85) Use lavender sticks in the bedroom, as well as in the room you are sitting with your
computer, so as to make you feel sleepy
GENERAL ADVICES
A few more advices that can be followed for any sleeping problem, as well as when sitting up
late in front of a computer
86) Drink valerian
87) Don’t work out at night, it increases your heart rate and makes it difficult to sleep
88) Put special plants in the bedroom
89) Take a hot bath after you leave the computer
90) Drink some hot milk
91) If you sleep with another person, try not to wake him/her up especially if he/she has
been waiting for you, because a quarrel will make it worse for you to get sleepy
92) Get as much information as you can in order to realize the consequences of your
sleeping problem - getting information about a problem you might not be even
aware you suffer from, may allow you to help yourself by consciously avoiding sitting
up late
93) Avoid focusing on your sleeping problem and discuss for it or listen to other sleeping
problems, because you might be affected and allow the problem to be more
powerful than you – minimize the anxiety caused and believe you can sleep
94) Spray your room with lavender, or put some lavender in your pillow
95) Have sex before trying to sleep, it will make your body need it more
96) Get a parrot and teach it to remind you every night at a certain time that “you fool,
go to bed, sleep…sleep… sleep…”
97) Avoid smoking while sitting up late, because it is stimulating and won’t allow you to
feel sleepy enough
98) When going to bed and cannot be able to sleep, try to count reversely, it is proven
that it helps you get tired
99) When going to bed give yourself a few minutes of relaxation by doing a positive
thinking exercise: rub your hands to produce heat close to your face, and then leave
your hands over your face without touching it, so as the heat is emitted over your
face and by moving your hands downward try to put away all the negative thoughts
– this exercise makes your mind peaceful
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9. 100) After getting up from the computer, rest on a swing or a swing chair and relax for
about 10-15 minutes, it will calm you down and make it easier for you to fall asleep
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