1. A Crash Course on Creativity: Assignment 6
Challenge Assumptions 2
100 INSOMNIA/SLEEPLESSNESS SOLUTIONS
by: Lars Cabrera and Amit Anand
1. Avoid caffeinated drinks (coffee, teas, sodas, etc.) an hour or so before sleeping
2. Eat a light meal before sleeping
3. Eat a snack before sleeping
4. Drink warm milk before sleeping
5. Drink relaxing tea (chamomile, non-caffeinated) before sleeping
6. Keep a proper work and sleep schedule during day and night to allow body to synch to circadian
rhythm
7. Try controlled breathing exercises to calm and normalize body function
8. Do light exercise before sleeping
9. Take a walk before sleeping (after dinner)
10. Do yoga exercises before sleeping
11. Do some light stretching before sleeping
12. Have a regular exercise regimen every day for at least 30 min. - 1 hr.
13. Try some meditation before sleeping
14. Say prayers before sleeping
15. Keep humidity optimal in sleeping area by using a humidifier
16. If it is very cold, wear socks before sleeping
17. Adjust room temperature (thermostat, air condition, heater) for better personal comfort
18. Change your sleeping clothes into something more comfortable according to the weather
19. Change your bed sheets and linens to accommodate for the current climate
20. Use an electric blanket
21. Sleep with extra layers of clothing
22. Sleep naked
23. Wear a sleeping mask or blindfold to block sight
24. Use earplugs
25. Eliminate sources of sound in your bed room- highway sound, creaking floor boards, etc.
26. Turn out all lights in the room, even the smallest LEDs, for complete pitch blackness
27. Change the lighting in the room/try a night light
28. Use an insect net or insect repellent if you are bothered by insects
29. Turn your mattress regularly to prevent depressions or lumps from forming
30. Air your mattress and expose to direct sunlight, at least once a year to remove musty smells,
insects, etc.
31. Try to sleep earlier in order to wake up earlier, adjust sleep schedule accordingly
32. Take a warm shower or bathe before sleeping
33. Wash face/hands/feet thoroughly before sleeping, if possible using special soap/lotion
34. Warm your clothes before wearing them and going to sleep

2. 35. Change clothes immediately after work, to help conscious disconnect and relax for sleep
36. Keep your sleeping are well ventilated and open windows if necessary
37. Keep glass of water close, so when thirsty, you can drink quickly and go back to sleep
38. The head of your bed (and your head while you sleep), should not point in North direction, check
the direction of the bed using a compass
39. Remove excess clothing/accessories (watches, jewelry) before sleeping
40. Choose loose clothing to wear while sleeping to allow body more freedom of movement
41. Start dimming the lights at home, 1-2 hours before sleeping
42. Clock in the sleeping area should not make sound (analog) and be lit only when the person needs
to view the time
43. Don’t sleep on the ground- it will be hard to get a sound sleep without some insulation and
cushioning
44. Try to use the correct pillow for the position that you sleep in- on the back or on your side
45. Do not keep plants in the room where you sleep, they emit carbon dioxide at night and that will
not be helpful for a sound sleep
46. Avoid sleeping in any other position besides lying down on a bed (ex. sitting)
47. Plan and optimize the work and home chores that you do each day- to avoid some very busy days
in the week, that lead to exhaustion by the end of the day
48. If your partner’s snoring keeps you awake, get him/her to obtain treatment for the health issue or
at least sleep somewhere else
49. Stop watching TV an hour before sleeping and start quieting down the sounds at home
50. Don’t exercise too close to your sleep time as it may energize you at the wrong time
51. Don’t take daytime naps as they will interfere with your night sleep
52. Get treatment for back ache and use a firm bed, if that prevents you from sleeping
53. Use pain reducing creams for muscle pain that is preventing sleep
54. Use an Auyrvedic remedy of applying sesame oil all over your body
55. If you are unable to sleep because of ‘restless leg syndrome’ get treatment from your doctor
56. Take sleeping medication/pills (i.e. Lunesta) with doctor’s approval
57. Drink Nyquil (nighttime drowsy)
58. Take aspirin (Tylenol,)
59. Use a form of sleep therapy
60. Try self-hypnosis to help get to sleep
61. Drink alcohol/get drunk, which tends to make people get drowsy
62. Get a massage from someone to promote comfort before sleeping
63. Try all different sorts of sleeping positions until you find one that works
64. Use a stress reliever (like a stress ball for your hands)

3. 65. Make sure to expel bodily wastes before bed
66. Clear out any obstacles or clutter around you (possibly think of Feng Shui)
67. Try sleeping, get up, try again, get up, repeat
68. Use an electric fan on yourself
69. Use a pillow between hips to straighten spine
70. Move away or remove electrical devices to avoid EMFs
71. Get up and recheck the entire house for locked doors
72. Purposely change alarm clock time to trick your mind
73. Quickly multitask on as many different things to distract yourself
74. Try to get outside in normal sunlight at least 30 min. each day
75. Don’t take medicines that can disrupt your sleep- consult your doctor
76. Avoid alcohol before sleeping, which for some people cause sleep problems
77. Don’t surf the web before sleeping
78. Reduce your stress levels- try to get out of high stress family or work situations
79. Try to get your mind to focus on calming thoughts and memories before sleeping
80. Lie down in complete silence of all noises
81. Listen to soothing music or use other sound therapy
82. Read a boring book
83. Watch boring tv show/movie
84. Count sheep (through imagination or actual visual aid)
85. At bed time, write down the to-dos, thoughts/concerns that are still on your mind and work on
them tomorrow
86. Write something down in your personal diary
87. Try yawning which helps to induce sleepiness
88. Take some time to think about sleepy thoughts as much as possible
89. Just stop thinking of anything and try to empty your mind completely
90. Don’t lie awake in bed but rather get up and do any relaxing activity for a few minutes and then
again try to sleep
91. Listen to an audio book in complete darkness

4. 92. Think of the color of pure whiteness in your mind, or try complete blackness/darkness
93. Take some time to talk to someone, maybe vent out feelings from the day
94. Try talking to yourself, especially if no one is around
95. Listen to someone that you find extremely boring
96. Do something, or think of something funny and try to laugh it out
97. Sexual activity to bed can cause body to become sleepy
98. Try aromatherapy of some kind
99. Use tranquilizers or barbiturates on yourself
100. Get knocked unconscious or let someone sleeper-hold you