100 solutions to get enough sleep.

1. INSOMNIA
A HUNDRED SOLUTIONS

2. INSOMNIA
Can't sleep when going to bed, takes at least 3 or 4 hours to
fall asleep or wakes up during the night
after 2 or 3 hours of sleep, can't sleep again…

3. • 1. Read a book
• 2. Read a book with an adventure story
• 3. Imagine your own adventure in which you are the most important character. Put yourself in a dream.
• 4. Write your story.
• 5. Make love.
• 6. Embrace your lover and stay like that, warming up.
• 7. Put some romantic and soft music on. The one you like it.
• 8. Don't talk. Just fly away.
• 9. Take a pill to sleep.
• 10. Read a boring book.
• 11. Everybody must have an ON/OFF switch.
• 12. Bang your head into a wall
• 13. Get drunk
• 14. Watch TV until you pass out
• 15. Play with your cat
• 16. Drink hot milk
• 17. Eat pancakes
• 18. Take hot shower
• 19. Go out with friends
• 20. Drink a special relaxing tea

4. • 21. Get out and clean your house
• 22. Wear a tricot bonnet
• 23. Change pillow
• 24. Warm up your room (if it is cold)
• 25. Sleep on the couch
• 26. Watch National Geographic Channel
• 27. Wake up and work on computer at your Crash Course on Creativity assignments
• 28. Keep looking to an aquarium
• 29. Make tricot
• 30. Drink hot red wine
• 31. Hug your teddy bear (the one when you were baby/child)
• 32. Post on Facebook
• 33. Surf on Internet
• 34. Do physical exercise at home
• 35. Take a second diner
• 36. Take a bubble hot bat
• 37. Lie down on the floor
• 38. Draw your self-portrait
• 39. Meditate
• 40. Do some yoga exercises

5. • 41. Don’t think. Only heard your breathing
• 42. Read a book
• 43. Read a game rules manual (like Through the Ages, for example)
• 44. Take a hot (or warm) bath
• 45. Drink passion fruit juice
• 46. Drink alcoholic beverage
• 47. Adjust the temperature of the ambient (increase or reduce through air conditioner)
• 48. Create a silent ambient
• 49. Adjust the light (create a dark ambient, for example)
• 50. Listen calm music / boring music / Classical music (not always calm!)
• 51. Watch online courses videos
• 52. Write (something interesting or any concern with the purpose of "emptying one's head")
• 53. Do physical activity during the day
• 54. Do some abdominal exercises to exhaust yourself
• 55. Do music therapy for insomnia
• 56. Smell natural plants (lavanda)
• 57. Sleep few minutes during the day (Spanish “siesta”)
• 58. Go to kitchen and cook a meal to the next day
• 59. Take photos of your insomnia and share it on internet
• 60. Chat conversation with someone from the other side of the word (they are wake)

6. • 61. Feel your toes.
• 62. Feel your legs, from the bottom, passing through your knees, up above, very slowly.
• 63. Feel your finger hands, your arms, your chest.
• 64. Feel the blood running inside your body.
• 65. If you are cold, cover yourself with a collection of duvets (2, 3 or more...)
• 66. Count numbers infinitely
• 67. Count sheep or other animal you like or hate
• 68. Tickle yourself very lightly
• 69. Put on a sweat suit, get out and make jogging in your neighborhood
• 70. Run around your building as much as you can, in a high speed
• 71. Look at the moon and count stars
• 72. Shop online. Food, clothes, electronics, anything. See a lot of catalogues.
• 73. Put things to sell in E-Bay. Discuss prices.
• 74. Change the place of the objects in your living room, bedroom. Move your sofa, your dining table, your
TV, your bed. Do it silently...
• 75. Reorganize your kitchen.
• 76. Iron your clothes.
• 77. Clean up your apartment. Only avoid vacuum cleaner
• 78. Go to a nightclub. Dance all night, with loud music.
• 79. Put your phones on, and listen to audio-books
• 80. Reorganize family photos, make movies about it, put music on them

7. • 81. Improve your knowledge about technology, investigate in internet about new software
• 82. Make your homework, produce your professional materials
• 83. Watch comic movies. Laugh till your stomach aches
• 84. Create a special “insomnia hat” with a relaxing music system
• 85. Create a special balancing bed (secured to the ceiling by wires)
• 86. Create a special insomnia video. Everybody sleep when watch it…
• 87. Make a 5.000 pieces puzzle
• 88. Plan a trip. Search for a destiny, find a hotel, a cheap flight
• 89. Change bed. Try out all the beds in the house. There is one that will be the most comfortable
• 90. Fantasize with someone from your work, or even a neighbour. How nice would it be?
• 91. Create in your environment a complete darkness
• 92. Put earplugs.
• 93. Hear the sound of a mechanical fan
• 94. Hear the rain
• 95. Make sure to use an adequate pillow
• 96. Try to sleep with the head under the pillow
• 97. Wear a Superman suit and fly
• 98. Close your eyes and speak slowly (a never ended story)
• 99. Change direction on bed (put your feet where usually is your head)
• 100. Write at least 100 solutions to insomnia

8. 101. CHANGE!
TEAM “MOVE ON”
Adrian Rostirolla
Maria João Conde
Rita Maia e Silva
A Crash Course on Creativity
December 2012