The Problem of a Snoring Partner

Solutions

Sleeping on the hard ground1.Use an air mattress2.Use a foam rubber mattress3.Tie a blanket to a branch and use it as a hammock4. Use bicycle pump to blow air into cloths

Temperature too hot or coldBe proactive, and purchase extra

blanketsPurchase a space heaterPurchase a fanTake a warm shower Take a cool showerDrink a hot beverageDrink a cool beverage

Sleeping on a couch that is too short

Put a desk by the couch to stretch your legs

Put a board along the couch and then put foam rubber on it

Solutions

Drink relaxing tea before bedtime. A traditional Persian

drink for relaxing is orange blossom. Yogurt is good too.

Only sleep early in the day – before 3pm.

Solutions

Have a positive outlook.Believe God is helping you. – You don’t have to solve it alone.Focus on solutions, rather than worry.

Draw a diagram for life (see below).

STRESS

SOLUTIONSMake a list. Before you go to bed, make a list of

things that are on your mind. With this written down, you won't have to worry that you'll forget something while you sleep or won't keep going over something again and again.

Don't go to bed mad. If you're having trouble with your mate- talk about it and come to some type of resolution. Being angry will raise your blood pressure and make it tough to get to sleep.

SOLUTIONSPsycholgists say that the primary cause of stress is

the feeling that we cannot control our circumstances. If we learn that we can take control of our circumstances we will be able to sleep at night, knowing that in the morning we can take steps to solve our problems.

Turn stress into action. Or if we cannot take action, learn to be okay with what happens. Turn problems into opportunities. Think of Mother Teresa.

Norman Cousins laughed his way out of cancer.Focus on solution, not the problem.

Depression can actually make it tougher to sleep when all you want to do is sleep. Talk to your doctor or someone you trust about problems you are having.

4) Try deep breathing exercises. Focus just on your breathing and block out everything else.

5) Visualize your muscles relaxing one at a time. Start at your toes and work your way up to the top of your head.

6) Meditation. This can be something that people scoff at. This doesn't have to be some transcendental out-of-body experience. This is a proven method of finding calm in your life. Here are 3 sites about this: http://www.freemeditations.com/, http://www.how-to-meditate.org/, http://www.meditationsociety.com/108meds.html.

7) Medication. It helps, it works but use as directed and talk to your doctor.

Short-term insomnia is easily identifiable, has a specific cause, and lasts a few days or at most a

few weeks. It doesn't have a major impact on health or work. One common version is known as

"Sunday night insomnia." An individual sleeps late on the weekend, and the sleep cycle shifts slightly

so that by Sunday night you don't fall asleep as early as you want.

SOLUTIONBy waking earlier on Saturday and Sunday

morning, you can easily correct the problem.

Alcohol temporarily depresses the nervous system, but it is metabolized rapidly and causes a rebound

excitation a few hours later. A person may awake with a start. A lot of people don't realize they have this

problem and rely on a nightcap for sleep. (It's the flip side of relying on coffee for energy.)

SOLUTIONCut out the alcohol. Improvement should

occur in a few weeks.

Many drugs can have the side effect of causing sleeplessness -- for example, steroids, thyroid hormone, decongestants that contain stimulants, and asthma medications. In addition, nutritional deficiencies due to long-term use of medications can cause sleep problems.

Solution:Drug dosage can be adjusted, or the time of

day a drug is taken can be changed. Nutritional and vitamin status should be tested and deficiencies corrected. Quality sleep will often return.

The most common "drug-related" causes of insomnia are not prescription drugs. They are nicotine and caffeine.

Caffeine can interfere with sleep up to twenty hours after you consume it. About 80 percent of adult Americans are addicted to a cup of "heavenly" coffee or tea. Caffeine is

also present in colas, chocolate bars, and cocoa

SOLUTIONSCut out caffeine and/or smoking. Avoid

decaffeinated coffee, because it keeps the taste for coffee alive. Switch to herbal teas or to other energy boosters like ginseng, ginger, and licorice. At night, use calming herbs like valerian, hops, and passion-flower.

We all have certain inborn circadian rhythms. Our body clock, our temperature,

and the fluctuation of certain hormones seem to respond to the rhythm of the day,

and of light. In fact, we have a gland in our brain, the pineal, which seems to respond

specifically to the absence of light by releasing a hormone called melatonin.

SOLUTIONSWork by day under natural light, in an office

with windows. At night, if you are an urban dweller, make sure your shades blot out the light of cities. Allow your brain the peace of total darkness. If you are a shift worker, try to change to an earlier shift. If that's not possible, try to work regular hours.