This document lists 55 potential solutions for improving sleep and reducing sleep deprivation. Some of the key suggestions include avoiding electronic devices in the bedroom, muting devices so you can't be contacted by your boss after hours, taking regular breaks from work including vacations where you leave your devices at home, exercising before bed to promote physical fatigue, and implementing a strict bedtime cutoff for technology use. The list also includes natural sleep aids like valerian, meditation, warm baths or showers, reducing caffeine, and establishing a consistent wind down routine each night.

1. NYC Creative
Rahel Cete & Keenon Perry
Sleep Deprivation Solutions
1. Abandon electronic gadgets such as iPads, iPhones, Laptops, Blackberries, PCs, etc.
from your bedroom
2. Don't check your electronic devices during the weekend
3. Talk to your boss and show him studies/surveys that employees are working more
efficient if they don't have to be available 24/7
4. Take sleeping pills
5. Take valerian
6. Take St. John's wort
7. Choose a hobby so that you won't be available every night
8. Mute all your electronic devices so that you cannot hear that your boss is calling/emailing
you
9. Work-out extensively so that you are way too tired to be available for your boss
10. Have dinner and breakfast every day with your family - that's quality time and you won't
be available for your employer
11. Take regular breaks (vacation)
12. Leave your devices at home while on vacation
13. Learn to delegate tasks
14. Do power napping, e.g. during lunch time
15. Switch off your devices
16. Change your job
17. Find out what your bosses interests are and suggest a hobby for her/him so that (s)he
might not have any time to bother you
18. Put device(s) out of reach.
19. Let the battery run all the way down.
20. Don’t begin charging device(s) until you have to wake back up
21. Assign a penalty (financial, physical) to yourself for allowing technology to reduce sleep
time.
22. Exercise right before bed-time. Promote physical fatigue.
23. Have a sexual release before bed-time. Promote physical fatigue.
24. All personal electronics in a basket, box, or closet before sleep time.
25. Implement a mandatory technological blackout time.
26. Run yourself ragged.
27. Pass out.
28. Eat more turkey. Contains L-tryptophan, which has a documented sleep inducing effect.
29. Have milk and cookies.
30. Read a tangible book, magazine where you have to physically turn pages.
31. Listen to soothing music.
32. Drink hot chamomile tea.
33. Drink hot tea with lemon, honey and 2 shots of rum, tequila, whiskey, or cognac.
34. Sit in complete darkness
35. Meditate
36. Medical cannabis consumption.
37. Take a warm shower or bath
38. Reduce/eliminate caffeine consumption.
39. Call a long winded person to talk you to sleep
40. Have a conversation with yourself in the dark.
41. Email server should be shut down at 6pm so that no emails can be delivered anymore
42. Government enforces a law that requires citizens to get the required amount of sleep,
every citizen gets a device measuring the amount of sleep. If the citizen does not get the
required amount of sleep, (s)he is required to go into a sleep chamber
43. Pretend that your dog ate/destroyed all your devices

2. 44. Invent a drug that a human being does not need sleep anymore, or will be able to work
while sleeping
45. Watch a long movie.
46. Take ZZZquil.
47. Go for a drive.
48. Take a long walk.
49. Go for a bike ride.
50. Stare at a black and white spiral on the ceiling.
51. Physically write a recap of your day or goals for the next day.
52. Form a sleep team. You and two or more friends set a single curfew for each other to
adhere to.
53. Institute a town/city wide sleep curfew.
54. Get a new piece of furniture to sleep on (mattress, futon, sofa, etc.)
55. Groan or hum yourself to sleep.