This document lists 100 solutions for getting better sleep, such as avoiding caffeine, eating dinner early, exercising regularly, avoiding screens and stress before bed, using relaxing scents like lavender, and developing a consistent sleep routine. It suggests relaxing activities like taking a warm bath, reading, or listening to calm music. It also recommends keeping a comfortable sleep environment in terms of mattress, pillows, temperature and avoiding light, noise and uncomfortable clothes.

1. 100 SOLUTIONS FOR GETTING ENOUGH
SLEEP
For people lacking sleep due to work related issues

2. 1. Avoid having more caffeine
2. Eat at-least 3 hours before going to bed.
3. Little alcohol.
4. Include more carbohydrates in dinner
5. A glass of Warm milk without/with less sugar

3. 6. A warm water bath
7. Body Massage
8. Use blue or purple color ambience for bedroom
9. Maintain a cool temperature in the room
10. Watch a pleasant movie before bedtime

4. 11. Read a bedtime story
12. Leave the lights on/off according to one’s comfortness
13. Meditate
14. Listen to pleasant instrumental musics
15. Use a comfortable mattresses

5. 16. Use one/two pillow according to convenience
17. Cuddle your partner/pillow
18. Wear a comfortable PJ
19. Use a eye shade
20. Avoid smoking after dinner

6. 21. Eat cherry
22. try lying sideways
23. Follow a sleep ritual
24. Think about happy events and avoid thinking about issues
before going to bed
25. Stay put if woke up unintentionally

7. 26. Exercise regularly
27. no electronics
28. Pray
29. If stressed about something before u go to bed write it on
paper so u let it out and don't let it bother during the night
30. Go for a walk after dinner

8. 31. counting sheep
32. Drinking camomile tea
33. loose sleeping socks in order to keep the body temp in
wintertime
34. Imagine peaceful place
35. lavender flavoured room

9. 36. Avoid horror movies
37. Build a garden room
38. Have Sex
39. a glass of wine
40. Marijuana

10. 41. Melatonin
42. 3 deep breaths
43. Accupunctutre
44. use the bathroom before u go to bed
45. Avoid sweets and fruits before bedtime

11. 46. Ear plugs
47. Window blinds
48. body oil or lotion with lavender
49. Dont tie hair (if have long hair)
50. Head massage

12. 51. No undergarments
52. Listen to the ocean sound or rain
53. tea bags on the eyes to soothe and relax
54. Aleo vera on the eyes
55. Pretend that u r sleeping

13. 56. dont keep clock near
57. Avoid afternoon naps
58. look at moon and stars
59. Get some fresh air before going to bed
60. eat carrots

14. 61. eat bananas
62. Don't eat cucumber
63. sleep with partner who doesn’t snore
64. Make ur bed very comfortable, so u go to sleep with
pleasure
65. Sing ur fav song if this calms u down

15. 66. stomach rub
67. wiggle ur toes
68. sleep with head facing north
69. use a white noise
70. visualise happy moments with loved ones

16. 71. read something boring
72. goto bed by 10 for quality sleeping
73. Have kingsize breakfast, medium lunch and paupers dinner
74. 2 drops of sesame or castor oil on ur feet and eyelids
75. soak feet in warm water for 10 mins before bedtime

17. 76. blue colored lamp will calm down the brain ans will give peaceful
sleep
77. himalayan salt lamp will clear the vibrations in the room.
78. Use the bed only for sleeping
79. Dont think about work
80. Compare yourself with people who have more worries than you.

18. 81. Sleep in couch to feel if change is needed
82. Practise sleeping while sitting(For people who work in
uneven times like flight attendants)
83. Imagine yourself as a character in your favourite movie
84. Have a fish aquarium in the room
85. Read your kid’s fairy tale

19. 86. Listen to a story as audiobook
87. Do a short and simple activity that you can win, so you will feel
happy and sleep better
88. Dream about something with eyes closed and try to get
immersed in it.
89. Tell yourself sleeping is preparing for tomorrow
90. Develop ownership of your sleep time

20. 91. Place smiling baby photos in the room
92. Use a fan to feel mild breeze
93. Logout from Facebook...:P
94. eat yogurt rice in dinner
95. Develop a sleep pattern accommodating the work timings

21. 96. If using company transportation/public transportation sleep while
travelling (Done by most IT employees in india).
97. If hate someone at work, fantasies about hurting em or even
killing them to make yourself happy
98. Try to change the office timings
99. If nothing works, try changing the job itself
100. Read the above 99 suggestions again..:P