This document contains 101 tips for improving sleep, including establishing a regular sleep schedule, avoiding screens, caffeine, and exercise before bed, managing stress, keeping a dark and quiet sleep environment, developing a relaxing pre-bed routine, and seeing a doctor to address any underlying medical issues impacting sleep.

1. Brainstorming!!!
1. Right time to sleep
2. Don’t watch TV before going home
3. Change your pillow
4. No physical exercise after 6pm
5. Don’t drink coffee after 6pm
6. Don’t drink coke after 6 pm (caffeine)
7. Eat less after 7pm
8. Manage your stress
9. Do not go to bed before being asleep
10. Don’t wait too much if don’t get sleep
11. Practice yoga
12. Relax your muscles
13. Have a routine
14. Reading a book before going to bed
15. Eat lighter food
16. Exercising during the day
17. Wake up always at the same time
18. Don’t take snaps in the afternoon
19. Never sleep during the day
20. Avoid taking pills for sleeping (dependency)
21. Going to the doctor to verify if everything is ok
22. Never sleeping in different times than usual
23. Avoid getting up late
24. Avoid anxiety
25. Avoid screens late at night: TV, cell phone, laptop…
26. If travelling and suffering from jet lag, try to adapt as soon as possible to
current time
27. Some days before travelling, change some habits, if possible
28. Drink caffeinated drinks in the morning, only
29. Stretch when waking up
30. Taking hormones’ exams
31. Changing the mattress
32. Avoid working until late
33. Avoid using computer until late
34. Keep the environment in silence
35. Keep the environment in the dark
36. Keep the environment in a pleasant temperature
37. Leave a blanket around not to get up if you feel cold at night
38. Keep your windows closed so that you are less susceptible to outdoor
environment
39. Avoid fatty food (difficult digestion)
40. Take a cup of hot milk 30 min before sleeping
41. Do not think about your problems after going to bed
42. Try some breath exercises
43. Make sure your bed is comfortable
44. Avoid living in a noisy neighborhood
45. Have a “pleasant sound” such as CDs with nature sounds

2. 46. Do not work in your bed
47. Do not study in your bed
48. Have a routine not only for sleeping but for all of your activities
49. Checking the concentration of hormones in the blood
50. Get a massage before sleeping
51. If someone else sleeps in the same bedroom, try to have the same routine
52. If someone else sleeps in the same bedroom, verify if s/he has problems
for sleeping
53. Avoid drinking too much at night (and having to wake up and go to the
bathroom)
54. Free your mind
55. Use light clothes
56. Check if you have other health problems, not directly related to sleeping
57. Try different strategies. What might be good for someone else may not be
for you
58. Believe you can sleep better! If you don’t believe you can sleep, you will not
59. Avoid alarm clocks
60. Quit smoking (stimulating)
61. Avoid alcohol
62. Manage your worries
63. Verify if you are comfortable when going to bed. If not, try to solve the
problem or forget it
64. Take a supplement if needed
65. Don’t think sleeping is a waste of time
66. Value your time sleeping
67. Try to make the process of sleeping natural
68. Avoid sleeping when it’s not your bedtime
69. Prefer natural lightning during the day (instead of artificial lightning)
70. Check the melatonin level in your body
71. Use low-wattage bulbs in your bedroom
72. Avoid getting up during the night
73. Avoid switching on the light during the night
74. Check if you are not sleeping too much
75. Check if you are not sleeping too little
76. Visualize a peaceful, restful place and relax
77. Make sleep a priority on weekends and when you can wake up later
78. Verify if you snore
79. Verify if you don’t have a breath problem
80. Don't go to bed stuffed
81. Don't go to bed hungry
82. Use earplugs if you are in a noisy environment
83. Listen to soothing music
84. Avoid sunglasses in the morning in order to have light in your eyes
85. Change position of sleeping
86. Have a tea (not stimulating ones)
87. Sleep at least 7 hours every night
88. Take a slow walk after dinner for helping digestion
89. Don’t go to bed right after dinner
90. If drinking pills, follow the instructions carefully
91. Don’t ever rely in alcohol to fall asleep

3. 92. Check if you are taking any medicine that makes it more difficult to fall
asleep
93. Move bedroom clocks out of you view
94. Be healthy in your everyday life
95. Use iPhone apps such as Sleep Cycle and ElectricSleep
96. Try Phillips Wake up Lights in order to wake up better
97. Realise what’s better for your style and body: how much sleep is necessary,
what works better for you
98. Organise your bedroom
99. Wake up in the same time on weekdays and weekends
100. Practice physical exercise in the morning
101. Don’t leave tv or music overnight
102. Don’t sleep too long