Introducing The ZZZZ Appfor those in need of zzzz’s (download & view)

Craig KensekA Crash Course In Creativity

December 11, 2012

Not these ZZ’s

About insomnia

• “O Sleep, O Gentle Sleep, Natures Soft Nurse, How Have I Frightend Thee, That Thou No More Wilt Weigh my Eye-Lids Down And Steep My Senses In Forgetfulness?” - William Shakespeare

• Or sometimes……you just can’t sleep!

Some of these may apply to you

• Still drinking caffeine late in the day• Believe a hard workout just before bed is best• Like to read in bed• Like to watch videos in bed• All the above are impacting your ability to

grab ZZZZ’s

Introducing the ZZZZ App

• Runs on ios and Android

Introducing the ZZZZ App

• You are the zzzz Master.• Using the ZZZZ App, you’ll

enter times to be reminded for steps to take to prepare yourself for a perfect night of sleep

Zap the caffeine

• 6 to 8 hours before bed – no caffeine

• The ZZZZ App will remind you

Fluids you can have

• You’ll get a reminder what you can have

• Herbal teas (green, lemon, sleepy time, etc)

• Wine • Cherry juice • Coconut water • Less alcohol • Ovaltine • Warm milk

Snacks you can have

• You’ll get a reminder what you can have

• Bananas• Grains • Kale• One “drink”• Light snack• Yogurt• Fish• Jasmine rice

Candle 90 minutes before bed?

• Bergamot • Chamomile • Clary Sage • Lavender • Mandarin • Rosalina

Physically prep the body for sleep

• App reminder 30-75 minutes before you retire

• Menu of items

• Warm bath• Warm shower • Stretching• Meditation• Yoga – Bridge, rag doll,

seated side bend, happy baby, sleeping swan

• Others – your choice!

Experiment with sleepware

• Cotton • Polyester • Silk • Wool• None

Play music & nature sounds

• Music to help you sleep • Breeze • Misc nature sounds • Thunderstorm • Streams • Waves• Random white noise• Program to turn off (opt.)

Cooler izz better for sleep

• Set temperature to go down after you’re asleep (below 70 degrees F)

• Set temperature to go up shortly before alarm

• Can vary by day of week

Bring on the deep sleep & REM!

Z!

Z!

Z!

Z!

Z!

Z!

Z!

Z!

Z!Z!

Z!

Z!

Brought to you by