1. How to Fall Asleep
by SHINE!!
Team Members:
Shu Mei Jocelyn Yap
Katarina Chernyavskaya
Demenina Mary
Nancy Segovia

2. FIRST 25 SUGGESTIONS
Do yoga
Read a book Eat a big turkey dinner
Have sex
Watch tv
Call friends
Take a bath Call family
Take some sleeping Pray
pills Drink herbal tea
Sleep outside under the stars
Drink alcohol Get a motel/hotel room
Run around the block Get a water bed
Listen to music Sleep in front of the fireplace
Sleep on the floor
Hit yourself in the Turn the heat up
head Turn the heat off
Meditate Get a massage
Pet your dog/cat

3. RECIPES FOR SWEET ZZZS
 Avoid late nights as it may create havoc on your mind and body
 Night owls may experience nightmares and daytime sleepiness
 Try turning in 15 minutes earlier than usual every few nights
 If you’re troubled by nightmares, rewrite them advised by Barry Karkow M.D Founder of the
MIN Treatment Center in Albuquerque, New Mexico
 Visualize a new storyline during the day as it’s probably in your mind’s eye can have an
influence on your dreams
 Staying up and waking up late may disrupt your circadian rhythms and causing sleep problems
 Unwind before bed
 Prep for sleep by making chamomile tea with two tea bags
 When finished drinking it, place the cool tea bags over your eyes and come them with a sleep
mask for a soothing treatment
 When applying face wash, massage your jaw muscles to help relax your entire body
 Before hitting the pillow, spritz a lavender scented linen mist onto a tissue and slip it
underneath your pillow case. The scent will waft through the fabric during the night which
helps you to calm down and sleep soundly.

4. Stop feeling guilty
How About an hour before bed, type up a to-do list of all the things
To you need to accomplish, print out the list, then ball it up and
Fall throw it in a wastebasket," says Patricia Smith, coauthor of Sleep
Aslee Disorders for Dummies. "The physical act symbolizes that you
p don't have to worry about these things until morning -- they'll all
be there safely on your computer and you can deal with them
then."
Clear out the clutter.
Keep your bed away from electronic items such as
computers, cell phone, TV, Radio and work related materials.
Wear socks to bed. According to a Swedish study, warming your feet
helps your body relax, which can promote zzzs.
Don't skimp on sleep in order to fit in exercise
Instead cut back on watching dramas on TV, surfing the net, etc
and exercise
Follow your tub time with a single chapter of a relaxing book, or listen
to a few soothing songs on an iPod playlist.
Set the thermostat to about 68 degrees, close the blinds to block out
light, and pull up the covers

5. EAT RIGHT FOR A GOOD NIGHT
Cereal and Milk - Eating a combination of carbohydrates and protein enables our bodies to produce
the "happy hormone" serotonin, which in turn produces melatonin, a neurotransmitter that
has a calming effect,
Protein is a vital part of our daily diets, too much of it means less sleep at the end of the day.
Passion fruit contains somniferum, which has sleep-inducing properties
Nay to alcohol, as it keeps one from achieving a deep, uninterrupted sleep
Bananas contain high levels of magnesium, a mineral that acts as a muscle relaxant, which can help us
start snoozing faster.
Nay to fatty food because eating foods high in fat (especially ones that are greasy or fried) will
likely cause uncomfortable heartburn or stomach issues when you lie down.
YAY!! for Cherry Juice - A 2011 study published in the European Journal of Nutrition found that tart
cherry juice is a great sleep aid. Adults who drank two glasses of cherry juice daily slept an
average of 39 minutes longer than usual. Turns out cherries boast some of the highest levels of
melatonin among natural foods, explains Dr. Breus
Warm Milk as since young, most of us were fed warm milk as babies and toddlers to help us fall
asleep.
Nay to spicy food as studies shown subjects who ingested Tabasco sauce and mustard with their
dinner had elevated body temperatures during their first sleep cycle, causing sleep disruption
and more awake time at night.
No to caffeine as the effects of caffeine may be obvious, but what's not so obvious is that the stimulant
stays active in our bodies for eight to ten hours.

6. TECHNOLOGY TO THE RESCUE
NightWave Sleep Assistant
What it is and how it works: This lightweight, tiny gadget -- it's
about the size of a jewelry gift box -- projects a pulsing, soft blue
light on your ceiling or wall. Then you begin what is best
described as a pre-sleep exercise: Breathe in as the blue light
gets bright, breathe out as it goes dark. After seven minutes, the
soothing light rhythms automatically stop...and your ZZZs start.
Verilux Rise & Shine Natural Wake-Up Light
What it is and how it works: The next best thing to waking up to
natural sunlight and chirping birds, this device is a strategic-but-
peaceful alarm clock. Instead of being shocked into waking
up, you are gradually lulled out of sleep by the increasing light
and soundscape.

7. Go out and play! - Shapes the brain, opens the imagination and
invigorates the soul
HOW 1. Count sheep or any animals
TO 2. Listen to soothing music
FALL 3. Read a book before bedtime
ASLEEP 4. Clear one’s mind of things
5. Have a small snack
6. Write down all the important task to do before bedtime so that
you won’t think about it and fear you forget
7. Take sleeping pills
8. Have last meal at least 4 hours before sleep
9. Write thoughts down in diary
10. Wear ear plugs
11. Put on sleep mask
12. Do some physical exercise in the day

8. MORE IDEAS CONTINUED
13. Don’t drink coffee, tea, alcohol after dinner
14. Take dairy food which has tryptophan, a sleep-promoting substance (e.g.
nuts, banana, honey, milk, eggs)
15. Keep a sleep diary (record of moments awake and asleep, intake of food,
medications, mood and feelings)
16. Make bedroom cool, dark and quiet
17. Turn off TV, computer, smart phone few hours before sleep to reduce light
emit from screen which can interfere with sleep
18. Meditate
19. Use breathing techniques (deep breathing)
20. Use your imagination and plan a fantastic dream
21. Play a game (e.g. crossword puzzle)
22. Self hypnotize
23. Have a warm bath
24. Use aromatherapy
25. Doing something boring

9. AND FINALLY….
1. Not to watch TV, surf the Internet or read/hear news 2 hours before going to bed
2. Drink a cup of warm milk with honey and ginger
3. Make a post in your diary
4. Take a warm but not hot bath with bubbles or sea salt
5. Look through the pics from your last birthday/New Year party/ wedding
6. Watch your favorite film
7. Kiss and hug your boyfriend
8. If you don’t have it, hug just somebody
9. Wish good night calling an unknown number
10. Dive into your wardrobe to find any garment you have forgotten about but still suitable and sexy on you
11. Write a letter to the person who was annoying you during the day but not send it
12. Take a short walk outside before going to bed
13. Write a list of things for which you can be grateful to the God (or any other spirit you believe) for this day
14. Write a list of good thing that happened to you during the day
15. Meditate
16. Do some relaxation yoga
17. Write a birthday card to your best friend
18. Use your aroma lamp with the lavender or chamomile oil
19. Sing a song as loud as you can
20. Have a boxing class with your pillow
21. Help somebody with advice
22. If you collect something, look through you collection
23. Call you friend whom you haven’t heard for ages
24. Write on a paper what bothers you and then burn it
25. Have a massage (do it by yourself or ask somebody

10. OUR TEAM DECISION
DESIGN A CRADLE TO ROCK OURSELVES TO SLEEP
Include: soft lighting and soothing music to return our psyches to
earlier less stressful times in our lives