Narcissa travels frequently for work and has trouble sleeping both in transit and in hotel rooms. Some suggestions to help her sleep better include using eye masks and headphones to block noise, listening to relaxing music, drinking warm milk or chamomile tea, and bringing familiar pillows, blankets or pictures from home. Hotels could also offer special sleep amenities like different bed options, aromatherapy packages or soundtracks to induce sleep. Regular exercise and maintaining a consistent sleep schedule may also help Narcissa sleep better on the road.

1. +
BEAT THE RED EYE
100++ Ideas
TEAM Jazz Poring
Crash Course on Creativity

2. +
THE BLURB
Hi, I'm Narcissa. I'm 35 and I live in Melbourne, Australia. I
am the Global Distributions and Logistics Manager for a
multi-national company that manufactures toothbrushes.
We have offices all over the globe-
Manila, India, China, Mexico, Poland, and Los Angeles. My
job requires me to visit each site every 2 weeks. Because
of that, I have had trouble sleeping. I try to catch some eye
shut while in transit – but I can never really seem to fall
asleep. Lately, things have gotten worse and I get very little
sleep in the (many) hotel rooms I’ve been booked in.
I love my job and can’t imagine having to give it up but I
really need to get more sleep! Can your team help me think
of ways to do that?

3. +
How can one sleep better in:
QUESTIONS ANSWERS (QTY)
IN TRANSIT? 59
IN HER HOTEL ROOM? 50
BACK AT HOME? 16
OTHER IDEAS? 22
TOTAL 147!!

4. IN TRANSIT?
Get into the most comfortable position for sleeping as possible - a reclining seat
Her car / bus / train / airplane seat should be able to recline far enough, should be soft enough and
legroom should be suitable for sleep.
Seats of transportation vehicles should have springs / shock absorbers so as to dull the impact of
road bumps / air pockets / turbulence that mess up a good sleep.
Bring ear plugs to block out noise
Bring a neck pillow.
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Bring shades/eye cover to simulate darkness when crossing time zones
Always try to bring an ipod or iphone or any gadget where you can store relaxing music. Invest in a
good earphone that can give you good quality sound that minimizes outside noise at the same time.
Relaxing music is said to promote good sleep as it relaxes your whole body.
Always have eye masks and headphones just within reach.
Use of eye mask, comfortable clothes.
Upload jazz songs, other soothing and relaxing sounds like the rain, birds chirping on your ipod

5. IN TRANSIT?
She can also listen to classical music if that can make her relax.
In the airport, bring a super-compact sleeping bag that magically reduces its size by 10x
In the airport, bring a super-compact inflatable bed that also magically reduces its size by 10x
In the airport, bring a special pillow that looks like an astronaut's head gear, this can cancel out
noise except for a special alarm a few minutes before boarding time
Wear light clothing
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Get a Tempur neck pillow
Sound - listen to the sound of flowing water like a river
Sound - listen to the sound of flowing water live waves at a beach
Sound - listen to the sound of rain
Sound - listen to the sound of wind blowing

6. IN TRANSIT?
Sound - listen to slow meditation music (like in a spa)
Sound - listen to loud music - like rock to drown out external noises
Sound - listen to boring recording / slow talking voice
Sound - listen to the same music/recording at home as everywhere else you want to sleep
Medicine - take sleeping pills
Medicine - take antihistamine
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Smell - keep an old blanket/ shirt that reminds you of home
Listen to the song Willie Deadwilder by Cat Power -
http://www.youtube.com/watch?v=z_4dtW4HUw8. this is 18:20 min. even while i'm writing this, my
eyelids are drooping already
I'm imagining she can wear a lightweight helmet that pipes in soothing music, tell neighbors and
flight attendants that she must not be disturbed. The helmet should also be able to support the neck
for strain-free sleeping while sitting down.
Wear your most comfortable clothes and footwear.
She can wear a hat that blocks the eyes, massages the head and supports the neck.

7. IN TRANSIT?
Prefer the best mode/quality of transportation
Get a cabin (train/ship)
Another thing, in long haul flights, try to work out to get a business class seat so that you can really
recline & doze off.
For airports everywhere, offer private sleep pods / capsules with automated alarm clocks to wake
you up before your boarding time
For airports everywhere, have bedroom showcases by world-renowned interior designers that
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allows people to use the simulated bedrooms for a fee
For airports everywhere, offer reclinable or swivel-type boarding area seats that can be turned into
sleeping chairs
For airports everywhere, offer "hotel annexes" where people can check-in for a minimum of 1 hour
Schedule - time her sleeping pattern to her destination (sleeping or staying awake on the plane
depending on the time she arrives in the area)
Travel preparation - Request not to be seated near elderly or babies

8. IN TRANSIT?
Read the business section of the newspaper.
Drink wine
Read a good book
Stay on the seat near the window and sleep whilst leaning on it
While sleeping, airlines can offer special lock cables to secure your carry-on luggage so you can
sleep without fear of being robbed
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Read the Hobbit
Sit beside a passenger who smells bad and you will force yourself to sleep to avoid more suffering
Watch British comedy movies or shows

9. IN TRANSIT?
Party all night on the day before you leave so once your body hits the plane seats, you doze off
immediately
Eat crackers as these are high in the glycemic index so you will fall asleep faster than usual
Eat lots of bananas as they have the effect of a sleeping pill since they are rich in
melatonin, serotonin and magnesium which are muscle relaxants.
Food - drink warm milk
Food - drink cherry juice
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Try to free your mind from worries and workload as soon as you step out of your house and
condition your mind and body that you need to relax while in transit.
Watch the scenery. She shouldn't force it.

10. IN TRANSIT?
Research on foods to eat/avoid when trying to sleep and plan accordingly.
Food - eat toast
Food - eat oatmeal
Food - balanced diet throughout the day
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11. + IN HER HOTEL ROOM?
 Aromatherapy to relax nerves
 Bring your own pillow or blanket if that's what it takes to condition your mind to drift off to
sleep.
 Bring something that reminds you of home. that way, you'll be more comfortable and sleep
easily.
 Take melatonin as this is the hormone the body produces when it wants to go to sleep
 For hotels, offer special aromatherapy packages with rooibos tea sets and turn-down mint
chocolates
 For hotels, offer a menu of pillows
 For cable TV or radio, offer special stations that play audio of spoken text or stories
 Listen to the song Alone in Tokyo by Air - http://www.youtube.com/watch?v=XUjAtYQkFm8
 Familiarity - bring the same beddings you use at home
 Familiarity - bring the same pillow you use at home

12. + IN HER HOTEL ROOM?
 Familiarity - bring pictures of family and friends
 Familiarity - bring something that smells of home
 Medicine - take Melatonin supplements
 Medicine - go to the doctor to have thyroid levels checked
 Medicine - go to the doctor to have hormone levels checked
 She can record the ambient sounds of her own bedroom and play
that in the hotel room. Should give her the feeling of home.
 She can use a comforter whose temperature can be adjusted to
just the right temp conducive to sleep.
 Use an adult swaddle cloth.
 Each hotel room could have a 'SLEEP CHANNEL' on its TV. With
sleep inducing content.

13. + IN HER HOTEL ROOM?
 Read a boring book
 Meditation/yoga before sleeping
 Get a massage prior sleeping
 Don't eat heavy meal at night. Before going out for a business
dinners, set rules to yourself. Don't stay late. Eat light.
 Once in the hotel room, get a nice warm bath with some
lavender bath gel.
 Do strenuous exercises in the late afternoon for about one
hour, so that after dinner, it would be effortless to drift off to
sleep.

14. + IN HER HOTEL ROOM?
 Yoga Poses to enhance good sleeping
 Do the bikram yoga pose - half tortoise pose - to relax
 Watch shows that are in a foreign language
 Activities before sleeping - Sex
 Activities before sleeping - Touching yourself
 Activities before sleeping - Pray
 Activities before sleeping - Read the bible/other Holy Scripture
 Activities before sleeping - write a journal

15. + IN HER HOTEL ROOM?
 Activities when you wake up - write a dream journal
 Activities before sleeping - write down your to-do list
 Activities before sleeping - read a really boring legal book
 Activities before sleeping - get drunk
 Food - hydrate - drink lots of water
 Try drinking Chamomile tea in the morning and before bedtime.

16. + IN HER HOTEL ROOM?
 Ensure room is dark and cool to stimulate relaxation. consider
playing relaxing music
 Prop lots of pillows, sleep at once upon arriving.
 For hotels, offer different beds in different rooms, with the
option to "try" a bed before booking
 Familiarity - set up hotel room to like your room at home
 She should be able to choose the bedsheets that best
encourage sleep
 Research on foods to eat/avoid when trying to sleep and plan
accordingly.
 Exercise in the morning and evening

17. WHEN SHE’S BACK HOME
Practice deep breathing.
Listen to the song Sun Kill Moon by Gentle Moon http://www.youtube.com/watch?v=1LjPnW7L8nE
A massaging pillow that relaxes you as you lie down.
Play some adult lullabies
Have sex!
Enjoy a warm bath in the bathtub just before bedtime.
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For airlines, have return tickets coupled with massage services --- buy a long-haul ticket and get a
free massage at your destination
Take 2 back to back classes of bikram yoga immediately and you will surely fall asleep from
exhaustion
Scrub the floor to make you tired and fall asleep
Have milk and cookies before bedtime

18. WHEN SHE’S BACK HOME
I hope you're not married because if you are, you have no choice but to spend quality time with your
family especially that you're always out. But at the same time, get their support also. If you are
sleeping, ask them not to make any noise.
Sleep immediately.
For housing contractors, have special quiet circular bedrooms in houses of jetsetters where walls
are all LED screens where the jetsetter can choose the "relaxing environment" he/she can sleep in
Set up a sleeping routine that you can replicate anywhere in the world
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Things to do throughout the day - Exercise - pick up a sport
Things to do throughout the day - Exercise - take up a martial art

19. + OTHER IDEAS FOR NARCISA?
 Newly changed sheet
 Log on to sleepmusic.com
 Prepare your body to adjust especially when travelling across time zones like adjusting
your sleep an hour or two before or after (wikihow)
 "If it's possible, consider adjusting a flight involving three or four time zones to include a
stopover around the second time zone change. This allows you to get off the
plane, rest, enjoy the sights of somewhere new and have a mid-way adjustment in the time
zone changes. Understandably, not everyone can afford to do this either time wise or
financially but if it is possible, it is a nice way to ease into different time zones. It is
especially good if traveling with children, who don't much like long haul flights anyway.
 If possible, arrive at your destination a day early to help adjust to the new routine. This is
highly recommended for those going to a high level meeting or going to a conference or
meet-up that lasts several days or more.(wikihow)"
 Familiarity - Staying in the same hotel room every time
 She must have a set sleep cycle, either it's 5-6 hours of sleep or 7-8 hours of sleep. No
matter where she is, she has to stick to her cycle, even if she's still sleepy. That way she
can train her own body clock.

20. + OTHER IDEAS FOR NARCISA?
 As much as possible, avoid coffee, since she travels so often.
 Use other strategies to stay awake when needed - like taking a
walk, getting sunlight, eating apples, mild exercise
 Avoid physically strenuous activities so close to bed time.
 Watch "Vanilla Sky," the movie.
 Instead of counting sheep, count money so you can dream and lull
yourself to sleep
 You might want to sit down with key people & review the
requirement of visiting your global offices every 2 weeks. Can it be
shortened to a once-a-month trip? Just imagine how much savings
you will have! If a trip to global offices every 2 weeks is really
necessary, you might want to train somebody in the team who can
share the load. This is where the principle of Business Continuity
comes in. What will happen if you're not around? Just think about
that.

21. + OTHER IDEAS FOR NARCISA?
 Keep hydrated (wikihow)
 Reduce travel hours by TELEPORTATION
 By not traveling and using online conferences and high-powered
remote camera monitoring systems
 Live a good life - if your conscience is clear , you won't have too
many things to worry about that will hinder you from falling asleep
 Things to do throughout the day - Exercise - hit the gym
 Things to do throughout the day - Exercise - run outdoors
 Familiarity - Having friends in the area
 Familiarity - Making each city your "home"
 Familiarity - Getting a more permanent apartment and nesting

22. + OTHER IDEAS FOR NARCISA?
 Beating Loneliness - Write snail mail to friends
 Beating Loneliness - Write postcards to friends and family
 Beating Loneliness - Skype
 Beating Loneliness - Start a blog