1. 100 sleep challenge solutions
1. Eat energy fruits - lemons, oranges,tangerines etc.
2. Don’t eat 4 hour before sleep
3. Select your food with a head! Love yourself. If you know that 3rd cup of coffee is
not good for you, don’t drink it!!
4. Go for a walk with a dog
5. Drink coffee without caffeine
6. Plan your day in order to reduce stress
7. Communicate with positive people
8. Travel a lot of and bring different good tea from different places
9. Air your room before sleeping
10. Take fresh bedclothes
11. Take bubble bath
12. Turn off a computer, mobile
13. Light aroma candles and dream
14. Visit swimming pool or sauna at 9-10 p.m.
15. Have sex
16. Practice yoga before sleep
17. Visit doctor and get professional advice (help)
18. Treat your body nicely before sleep (cream, )
19. Brush your hair with a special massage hairbrush (minimum 100 times in different
directions) in good for your blood circulation
20. Ask your partner for a massage or do it by yourself
21. Before getting to sleep talk with someone that you love – go to the next
room, Skype them or make a call
22. Try different herbal drinks
23. Find time in a busy week to communicate with nature. Drive to forest and take
moments to clean your head from stress
24. Pat on the back your dog, cat, etc feel their love to you
25. Before sleeping write down in the diary all good the good things that happened
with you this day. Be grateful
26. Go to bed at the same time every day!!!
27. Drinking hot milk.
28. Listening to jazz music
29. Close your eyes and try latent dreaming(means making up a story in your head).
30. Focus on your breathing pattern.
31. Drink water in the morning
32. Eat apple in the morning

2. 34. Exercise in the morning
35. B12 (vitamin) in your diet
36. Wake up at 5am or with the sunrise
37. Ride a bicycle before sleep :)
38. Clean your room.
39. Empty your mind.
40. Use earplugs if noises bug you.
41. Chose a fixed time to bed, this is become your natural sleep cycle.
42. Clean your bed.
43. Sleeping with someone who is already asleep makes you drowsy too.
44. If someone next to you is snoring,buy earplugs
45. Use eye pads if you need pitch darkness to sleep.
46. Staying near people who yawn.. it’s contagious.
47. Stop napping during a day.
48. Study or read about the subject you hate the most.
49. Never go on any social site when trying to fall asleep.
50. If you are depressed and can't sleep or something is bothering you, write it down in a
diary or cry. This reduces anxiety and your brain will send a message to relax by making you drowsy.
51. Have lots of cushions around you if you do not like sleeping alone.
52. Drink 20 cup of coffee a day until you start hate this drink and start wanting
something else it’s like when a child starts smoking. Parent make them smoke all box and a child gets
association that this is something that make him/her sick
53. Watch long movies.
54. Sing to yourself on bed.
55. Make a schedule where you have to wake up early for a compulsory task, you will go
to bed early if you know you have to get up early.
56. Paint your room to whatever mood you feel like
57. Your bed should only be use for only 2 things
58. Pick the best PJ's
59. Think of someone who is your role model for falling asleep, who can fall asleep
quickly and completely. Then do what they do.
60. Try using a humidifier if the air is too dry
61. Use earplugs if noises bothers you
62. Condition yourself by imagining you laying down in bed and gently falling asleep
several times a day
63. Think of someone who is your role model for falling asleep, who can fall asleep
quickly and completely
64. Find and use a favorite smell that you associate with sleep
65. Plan your sleep for complete REM cycles 1.5 hours 6, 7.5, 9 etc.
66. Listen to the special insomnia music like Sounds of Nature
67. Count sheep or cows or your brothers or sisters (if you have more than 100 :p)
68. Go through your ex boyfriends/girlfriend love letters (make sure you don’t go through
your current lover’s ex letters :p)
69. Prepare what to wear for the next day

3. 70. Try play drums or guitar in the middle of the night. Then your
neighbors will kill you or make go to sleep
71. Wash your vegetables knowing that you can eat them later pre-
washed
72. If you are hungry and have a sweet tooth, you can let yourself eat a
little chocolate (or substitute it with raisins or dried apricots)
73. If you would most likely fall asleep when it rains, simulate your best
ambient environment using sites like http://www.soundsleeping.com
74. Take a virtual tour of Ikea
75. Do Face Mask; but it also means you need to remember to wake up 20
minutes later to peel it off.
76. Wear the clothes of your loved ones if you miss them.
77. If you can’t sleep because of some problem try to google it and
maybe you’ll find solutions to it.
78. Close your eyes and think of future rather make future plans. Like
think of what you’ll wear tomorrow.
79. When it’s warm outside, sleep in a hammock.
80. Clean your PC.
81. Sleep in massage chair
82. Make a tea from fresh mint
83. Take a sleeping bag and go to sleep at the balcony.
84. (for females) do a manicure, switch off the light and lie stably.
85. If you consume alcohol, you should prefer having it before going to
bed because it is a depressant and will help you sleep quickly.
86. Get on a rocking chair..and rock yourself to sleep
87. In winter sleep near fireplace or use air heater
88. Stand up from a warm bed and go outside in dark night. Get scared
and come back to warm safe place.
89. Write about your whole day in your diary in detail.
90. Don’t drink too much liquid because you’ll wake up to the bathroom
91. Make sure that’s dark in room. If not then buy curtains
92. Pray
93. Try sleep with a pet. It can appear quite relaxing
94. Read an article how unhealthy not sleeping is.
95. Soft and silky blanket corners for adults
96. Use orthopedic pillow and mattress
97. Pre-warm your bed.
98. Don’t force yourself to sleep. If you can’t then try to do something
useful
99. If you are going to have a baby and you get used to sleep on the
stomach, try to make a new habit and sleep on the back
100. Just lie on a bed
101. Cover up yourself with a duvet and just stay there
102. If you want to sleep well, you shouldn’t go to bed the same day that
you have to get up.