The document lists 100 ideas for reducing sleep deprivation caused by work pressure and stress, including spending time in nature, limiting screen time before bed, scheduling specific times to respond to emails, exercising regularly, reducing caffeine intake, and establishing clear boundaries between work and personal life. Some additional suggestions involve relaxing activities before bed like aromatherapy baths, yoga, or reading fiction instead of work materials. Maintaining a consistent sleep routine, cooling the bedroom, and avoiding work in the bedroom are also recommended.

1. What’s your idea to reduce sleep deprivation caused by work pressure and stress?
1. Write down anything on your mind on a notepad by the bed, know it will still be there in the morning and forget it for now
2. Spend more time in nature - go for a walk, jog, or bike ride.
3. One Simple Thing - find the one simple thing that drives work-life balance & prioritize it
4. Imagine your favourite most relaxing place in which you can experience all 5 senses.
5. Write a specific to-do list each day, and make sure it's complete.
6. Step away from the device 1hr prior to lights-out
7. Schedule time to answer email 2-3 times a day, and have on-screen notifications turned off.
8. Achieve a Zenlike mode, viewing your life over a long arc
9. Override the chatter with a visualization of your desired outcome
10. Invest 1 hour per day in vigorous exercise
11. Routine - relaxing aromatherapy hot bath before bed
12. A glass of wine at the end of each day
13. Frequent evening sessions of yoga
14. An early morning cycle ride
15. Reduce caffeine
16. Achieve independent wealth
17. Enjoy a nice, full-body massage next door at the Heavenly Remedies Day Spa & Salon
18. Steamed milk before bed
19. Have a red wine bath
20. Shower after work to tell your body work is over
21. Change work clothes when home to break from work
22. Leave all the work till the last minute!
23. Stop working and move to a cheaper country
24. Work at night and sleep during the day
25. Create clear boundaries between work and leisure
26. Sign up for a wake up call service
27. Make your bed really comfortable
28. Get a water bed for comfort
29. Get new pillows to improve sleep
30. Get a really big bed to ensure you do not disturb your partner
31. Book in at least one night a week when no work takes place
32. Create a firm routine that you stick to
33. Get up early in the morning, rather than dealing with items late at night

2. What’s your idea to reduce sleep deprivation caused by work pressure and stress?
34. Get a pet to relax you, but not sleep in the same bed
35. Get a blackout blind to ensure that light does not wake you
36. Do Sudoka before you go to bed to tire your brain
37. Get a hobby instead of watching TV
38. Don’t check emails after 8pm at night
39. Get a personal phone, so that the work phone can be turned off
40. Get an alarm clock instead of using a phone
41. Don’t get into an argument before you go to bed
42. Wear an eye mask to reduce distractions stopping sleep
43. Use ear plugs to ensure there is no disturbance
44. Play “white noise” at night to ensure a good night’s sleep
45. Get a climate control in bedroom to ensure an optimum sleep temperature
46. Go to bed when you are tired, and not before
47. Make sure the bedroom is not the office, ever
48. Lock the door to the study after work
49. Lock the laptop away after 8pm
50. Swap jobs with someone
51. Swap client accounts with someone
52. Don’t overpromise to a client
53. Create a prioritisation process that means work is completed on time
54. Get lavender candles to give a soothing aroma while you sleep
55. Get a real log fire going in the evening
56. Read a good novel instead of a business book
57. Start a correspondence course to make you change focus
58. Be disciplined on social media – limit time
59. Get a new job with no sales responsibility
60. Change your company that you work for
61. Get a dog that you need to walk to a different perspective
62. Get a cat or rabbit to stroke to reduce stress
63. Go to a third world country to get a better perspective on life
64. Volunteer for a charity once a month
65. Approach each day with a positive mindset
66. Don’t dwell in mistakes – learn and move on

3. What’s your idea to reduce sleep deprivation caused by work pressure and stress?
67. Hire an assistant to take on your admin tasks
68. Don’t do any admin tasks
69. Don’t reply to every email
70. Keep one morning or afternoon a week free from meetings and calls to catch up
71. Deal with emails immediately, rather than coming back to it
72. Set an email rule that puts all emails where you are cc’d into a separate folder
73. Set VIP email addresses to help prioritise
74. Set your own timescales on responses
75. Everyone jobs shares
76. Get an accountant to deal with all your money matters
77. Nobody finished work until the last task is done in the day
78. Accept that a week will be hectic, and ensure that there is a break point to focus on
79. Remember why you are putting yourself under pressure – have a picture of it on desk
80. Set a diary note so you do not have to remember the task
81. Create a “things to do” list, and cross tasks off, review at the end of the day to remind of achievements
82. Delegate tasks to colleagues, and then offer to take their tasks
83. If travelling in different time zones, try to maintain the same eating times to help the digestive system
84. Only expect to get five hours sleep and anything more will seem like a bonus
85. Do one thing that is not connected to work each day
86. Write a diary or blog to get thoughts out of head
87. Make time each night to talk through your concerns with partner
88. Make a video diary and then watch it each week
89. Refuse to accept any cold calls
90. Play relaxing music when working (and not on phone)
91. Get a stress relieving device or ball
92. Get a dartboard with a picture and when stressed, throw darts at it
93. Get candles to get a relaxing light in the bedroom
94. Never work in PJs to stop association
95. Take all business books from the lounge
96. Put your kids drawings up in your work space
97. Go outside and have a big shout or scream
98. Get into cooking to give a break from work each night
99. Get a massage on a weekly basis
100. Build a sauna or steam room to relax regularly