1. CHALLENGE ASSUMPTION 2
PRESENTED BY
CREATIVE NATURIST TEAM

2. 100 SOLUTIONS

3.  A good pillow .
 Better sleep with the right light.
 Do breathing exercises.
 Write down your thoughts.
 Retire and wake up at the same time every day.
 Dust your bedroom.
 Exercise early in the afternoon.
 Keep the temperature and amount of light in your bedroom
at your comfort level.
 Listen to talk radio.
 Take naps.
 Sleep in a quiet room.
 Sleep in a room with a comfortable temperature.
 Wear noise cancelling headphones.
 Take sleeping pills.
 Drink glass of hot milk.
 Avoid tea or coffee.
 Sound proof windows.
 Cover head with a pillow.

4.  Lose excess weight.
 Change your work schedule.
 Change your sleep position.
 Strategically time your meals and workouts.
 Do not eat or drink too much close to bedtime.
 Create a sleep-promoting environment that is dark, cool and
comfortable.
 Avoid disturbing noises – consider a bedside fan or white-noise
machine to block out disturbing sounds.
 Don't read or watch TV in bed.
 Tell your spouse, bedmate, or yourself a relaxing bedtime story.
 Don't go to bed hungry
 Eat a light snack before bedtime
 Plan regular hours of sleep time every day.
 Listen to soothing music before going to bed or while trying to fall
asleep.
 Avoid physical activity within a few hours of bedtime.
 Avoid large meals before bedtime.
 Remove all TVs, computers, and other "gadgets" from the bedroom.
 Go to sleep in a quiet, dark, and relaxing environment, which is
neither too hot nor too cold.
 Make your bed comfortable and use it only for sleeping and not for
other activities, such as reading, watching TV, or listening to music.

5.  Change your sleeping time.
 Sit on the bean bag.
 If your partner snores, sleep in another room.
 If you have baby take him/her a bath before bed.
 If your baby wake up sleep another room.
 If you have baby sing a song for him/her.
 If you have baby sing poems .
 If you have baby sleep whenever he/she sleeps.
 If your baby is sick sleep with him/her.
 If you have baby try he/she drink warm milk before sleep
 Use the bedroom for sleep and sex only.
 If you can't fall asleep, after fifteen to twenty minutes get out of bed and do
something else that is relaxing.
 Avoid any activity that might cause your brain to be
excessively aroused before going to sleep.
 If there are caregiving duties during the night
(children, elderly parents, pets), share the duties or get help.
 Avoid daytime or evening naps, especially in the four to five
hours before bed. If you must nap, make sure that it is no
longer than 15 to 45 minutes.
 Get plenty of exercise but not too close to bedtime.

6.  Try having a warm bath.
 Try having a hot drink (without alcohol or caffeine) to help you relax.
 Cut down or eliminate cigarettes.
 Restrict time in bed. Spending more time in bed than you
need may worsen your sleep.
 Iron clothes.
 Polish shoes.
 Watch movies
 Make some food for next day.
 Wash clothes .
 Clean closets.
 Clean washrooms.
 A sensor that releases lemon juice into your mouth when you snore to make
you pucker and stop the sound
 Keep your cell phone shut off.
 Let black tea steep for five minutes. It will make you sleepy
 Go for long walk before going to bed.
 Pray before going to bed.
 Take massage before going to bed
 Take breathe easy stripes to put on the nose for eliminating the snoring of the
partner
 Use perfumes that can make you feel good and would help in relaxation
 A medicine, which gives you a one night’s relief from snoring
 Get trained by a Chinese monk to not let you get influenced by bad external
stuff

7.  Put the feet in the warm water for 20-30 minutes
 Drink green tea or steep tea post dinner to help food digest and help in sleep
at night
 Go for party at night and dance for hours prior going to bed
 Do creative assignments for the course on creativity the sense of
accomplishment will help you sleep post completing the assignment.
 Play with kids before going to bed
 Buy a tabletop fountain that makes calm noise
 Read leadership books on the bed
 Drink water with honey to make soothing for stomach, thereby help in sleep
 Start counting in the bed.
 Start thinking about lavish stuff, mansions, and dream cruises at bed
 Have a loud fight with anyone prior to sleep, will help in raising blood
pressure, will help in getting tired and easier for sleep.
 A silicone based tongue holder, which keeps the tongue in the right place to
avoid snoring
 A teaser that your couple can apply to the snorer when the snoring gets too
loud
 Go for long drive with your family and enjoy weather
 An application which tells you which is the best posture for you to sleep in, so
that the snoring sound is minimized
 Air humidifier that you plug in which makes ocean noises and distributes
sleeping gases

8.  Use orthopaedic sleep mattress
 Device docking station that senses the snoring and turns on music to wake the
snorer
 Write daily diary the good moments will help you sleep easy
 Ear plugs which convert the snoring sound to music waves which enhance the
sleeping pleasure
 Shovel the snow outside prior to bed in the winter
 Book snow removal appointments in the morning to avoid waking up due to
snow removal
 Take medication for flu and cold symptoms, which will cause drowsiness
 Watch religious movies.
 Watch major event videos like wedding,birthday parties etc.
HAVE A GOOD SLEEP!