The document provides 100 tips for improving sleep, including organizing schedules, exercising regularly, avoiding caffeine and screens before bed, relaxing activities, maintaining a consistent sleep schedule, having a comfortable bedroom environment, reducing stress, and seeing a doctor if sleep issues persist.

1. Venture Lab
Challenge Assumptions 2
Solutions!
...for the miss sleepZzZzZzZ
Arthur de Castro
Rosalves Sudário

2. 1. organize work schedule
2. organize university schedule
3. finish college!
4. change work!
5. complete reports within certain
6. set a time to sleep (on most days)
7. set a time to wake up! (on most days)
8. practice exercises (on most days...)
9. DO YOGA!
10. change to a new residence

3. 11. change to a new residence, in the beach!
12. change to a new residence, in the
countryside!
13. change to a farm!
14. finish the project "TCC" before the
deadline
15. contract trainee!
16. OPEN YOUR COMPANY!
17. don't drink coffee and energy drink's
after 17h00, except in party's or lunch
18. avoid nicotine

4. 19. avoid much drinks (except weekend!!!!)
20. avoid much refrigerant
21. avoid snooze :(
22. do not leave things to the last minute
23. avoid the "sleep time" of TV;
24. buy air-conditioners for the avoid
discomfort with temperature;
25. make acoust isolate in your bedroom!
26. avoid sleep much later
27. revise your posture!
28. ENJOY THE WEEKEND!!! o/

5. 29. not workaholic!!
30. readings do not very long before bedtime
31. do meditation!!!
32. avoid drugs without doctor's indication
33. avoid fight and discussion's
34. DON'T WORRY, BE HAPPY!
35. set priorities
36. study for exams ahead!
37. try not accumulate works
38. take a breath, relax!

6. 39. take time of day for relax
40. take one day for relax!
41. TAKE A VACATION!
42. do not be thinking about the next day
43. take a good shower before going to bed
44. have a healthy diet
45. take it easy
46. drink chamomile tea before going to bed
47. listening quiet music (preference, lyrics
or unplugged)
48. avoid fried food

7. 49. avoid the fast food's
50. relax your mind
51. ask for caress
52. make caress
53. don't avoid sleep is coming
54. DON'T NOT STAY UP LATE ON
FACEBOOK!
55. tweet less
56. do not stay up late watching series
57. drink water, lots of water
58. let the worries for the next days

8. 59. TURN OF YOUR iPHONE!
60. relax your brain
61. change your pillow with some frequency
62. change your mattress
63. stay offline
64. practice walking
65. avoid stay nervous
66. run! but not very late
67. avoid excessive light in the bedroom
68. reduce number of college classes
69. plan your day

9. 70. try not change your daily routines
(except weekends o/)
71. NO STRESS!
72. avoid bringing work home
73. divide tasks
74. find one doctor
75. avoid stress in the traffic
76. do not leave for tomorrow what you can
do today
77. talk with your friends, it's good!
78. drink a beer!(only weekends and vacations)

10. 79. TAKE A TRIP!
80. turn off TV 10 min before to going to bed
81. sure to look at the emails in the morning
82. make light snacks before bed
83. avoid activities that arouse during the
night
84. don't use drugs
85. do not watch tv too late
86. practice swimming
87. playing one game for lose stress
88. game a bit to unwind

11. 89. avoid leaving the TV with lound
90. change your position in the bed
91. FIND ONE POSITION COMFORTABLE!
92. if it's cold, dress warmly
93. avoid check email's, and use laptop in the bad
94. don't sleep with smartphone near to pillow
95. make your bedroom, in your sanctuary of
the sleep!
96. do not be anti social
97. attention to your emotions
98. drink a passion fruit juice
99. control the breathing

12. 100. if symptoms persist, a doctor should be
consulted
BUT, THE SLEEP IS COMING! :)