How to sleep better despite the worries. A guide for a good and worryless sleep (8´ 30´´). A Stanford University´s Crash Course on Creativity assignment by Alberto Losada Gamst.

1. STOP
Your Night Worries
A complete guide with
A Creativity Crash Course Edition – by Alberto Losada

2. 1. Sell the mortgaged house
and live rented at a lesser
expense.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

3. 2. Play amateur Football
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

4. 3. Read LOVE novels before
sleeping.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

5. 4. Do Meditation.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

6. 6. Pick a new hobby.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

7. 7. Retake your old hobby.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

8. 8. Visit dying people to realize
what a real problem is.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

9. 9. Go visiting hospitals from
time to time to compare your
problems with other people´s -
and see how fortunate you are.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

10. 10. Go to really poor areas to
compare your situation with
other people´s – and be thankful.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

11. 11. Have a worrying jacket or
cap. Put it on when you are about
to worry.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

12. 12. Go to a park for a walk before
hitting the bed.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

13. 13. Keep the bed JUST for
sleeping, resting or other fun
activities.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

14. 14. Write down the worries in a
“Worries Notebook” to take them
off your mind, and leave them in
the paper.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

15. 15. When turning off the bed
lamp, imagine you are starting a
voyage to a far distant place.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

16. 16. The same way you were
memorizing texts for school
exams, try to learn by heart some
poetry and repeat the poem a couple of
times after closing the eyes.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

17. 17. Imagine you have TWO
personalities: the true yourself and
the one responsible for worrying
about the problems.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

18. 18. Imagine you are a tree before
going to sleep.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

19. 19. Picture yourself as a flying
bird like an albatross or a
seagull.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

20. 20. Have a night space flight to
Saturn.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

21. 21. Create a sort of Worries
Policeman who jails them as
soon as they show up during
bedtime.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

22. 22. Invent a laser disintegration
gun for the worries AND USE IT.
Check MIB for inspiration.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

23. 23. Listen to quiet and
meaningful music with the lights
turned off.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

24. 24. Read a novel situated in
History and get immersed in it.
Ancient Rome and Greece or Egypt
are perfect.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

25. 25. Soar among high mountains
in your imagination. Please avoid
crashes!
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

26. 26. Change the position of your
bed.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

27. 27. Change the bedroom to
another room.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

28. 28. Redecorate your bedroom.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

29. 29. Sleep in a warm bed, in a
cold room.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

30. 30. Enjoy a relaxing infusion just
before going to bed.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

31. 31. Create your own Fairy Tale –
and live it. Remember the happy
ending !
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

32. 32. Assemble in your mind your own
Problem Solving Team, and assign to
it the crunching of the worries while
you sleep. No follow-up needed.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

33. 33. Get out of the bed as soon as
you find yourself worrying.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

34. 34. Count sheep. Old tricks are
never outdated.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

35. 35. Count stars. “To infinity and
beyond”, you know.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

36. 36. Imagine you are the wind
blowing through a forest or
mountains.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

37. 37. Imagine you are at the beach.
Now follow the waves dying by
the seashore.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

38. 38. Put yourself in your 2nd
favorite movie. The 1st is just for
fun.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

39. 39. Imagine you are driving a
lonely road. Respect the speed
limits.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

40. 40. Go to the specialist to see if
you can be hypnotized to avoid
worrying in bed.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

41. 41. Enjoy ONE nice glass of good
red wine, preferably Spanish, just
before sleeping.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

42. 42. Imagine you are painting an
infinite wall. Sooo boring…
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

43. 43. Follow Bruce Lee´s advice
and “be water, my friend” : you
are a water molecule flowing down
the river to the sea.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

44. 44. Decide that your bed is a
protected area shielded against
worries and bad feelings. Turn the
power to maximum.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

45. 45. Put yourself in a Nepali
monastery (in your imagination).
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

46. 46. Pray.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

47. 47. Remember tomorrow is a
new chance to solve your
problems, and enjoy the
meantime –sleeping.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

48. 48. Picture your mind as a
shop, turn the open/close
sign, and show the CLOSED side.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

49. 49. Remember you have 2 options to
sleep better: emptying your mind or
replacing its thoughts. Switch
technique as needed.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

50. 50. Visualize a fishbowl with
closed eyes. Follow each fish until
falling asleep.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

51. 51. Imagine yourself surfing
infinite and perfect waves.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

52. 52. Read a kids nigh tale, and put
yourself in its story.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

53. 53. Create an internal
consultant, and appoint him/her
to do the worrying while you
sleep.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

54. 54. If you decide to read, use a
paper or electronic ink book. Tablets
are too shiny and excite the eyes and
neurons unnecessarily.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

55. 55. Have a very light dinner, and
no coffee or caffeine 5 hours
before bedtime.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

56. 56. Appoint yourself as a cloud
counter from the bed.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

57. 57. Go to the sofa.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

58. 58. Stop watching the TV or radio
news. At least just before bedtime.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

59. 59. Change your job.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

60. 60. Change your job´s position or
activity.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

61. 61. Accept that worrying is not
solving. So focus on solving and
avoid the worrying.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

62. 62. Turn off all lights in your
bedroom.
Z z z z z z z…
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

63. 63. Take the TV out of your
bedroom.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

64. 64. Never work in your bedroom.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

65. 65. Enjoy a waaaaaarm and
foaaaaamy bath before hitting
the bed.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

66. 66. Pretend you are not yourself
when starting to worry.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

67. 67. Do not talk or listen about
problems 2 hours before going to
bed.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

68. 68. Do not open business or
bank´s letters on Friday
afternoon. The worrying can wait
until Monday.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

69. 69. Polish or wax a wooden table
or chairs. And keep this in your
mind as your ONLY concern –to do
it right.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

70. 70. Talk to your kids –if any- in
the evening about their worries
and illusions. Forget yours –until
tomorrow.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

71. 71. Go to Mark Gungor´s
“Nothing Box” –sorry ladies, just
for men- and stay there during
the night.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

72. 72. Have an audiobook in your
music device, and listen to the
story. A good voice will help you fall
asleep.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

73. 73. Picture yourself as a wet
soap, making problems slip from
you.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

74. 74. Think of your favorite
activity, and dream with it.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

75. 75. Design and make clay vases.
Visualize how they turn and get their
shape with your hands.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

76. 76. Take a radical decision about
one of your problems, write it
and stick to it.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

77. 77. Imagine yourself
downshifting –and maybe actually
do it.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

78. 78. Remember the million
problems the powerful and
wealthy people have. Such
problems you don t have.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

79. 79. Learn from Alexander the
Great and how he solved the
Gordian Knot. You can use this
technique as well
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

80. 80. Dream with a lonely
island, and go sleeping there
when worries come up. Ah, there
is no ferry service for them.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

81. 81. Put a couple of pillows under
your head, so you sleep at a
different angle.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

82. 82. Cover your head with the
blanket to protect you from the
worries assault.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

83. 83. Conduct a night news
program with the news you would
like to hear –while you sleep.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

84. 84. Learn to dance waltz, and
imagine you are joining a big
event at the Austrian Court in
Vienna.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

85. 85. Every day has little victories:
celebrate and keep them in mind
when worries come.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

86. 86. Break the BIG problem in
little pieces, write them in a list
and assign the following morning
to solve the first one.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

87. 87. ¿Does a given problem offer
a new opportunity? Focus on
that… after breakfast.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

88. 88. Wake up and watch the moon
with the window open. Your
problem is so small compared to the
Universe…
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

89. 89. If you worry, DO NOT stay in
bed. Leave it and do something
mindless like removing dust… along
with the worries.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

90. 90. If it is a person who worries
you (bosses and the like), imagine
him/her as a naked dwarf. Still
afraid?
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

91. 91. You can control nightmares.
Just remember they are not real, but
just bad movies.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

92. 92. Imagine you are a powerful
Magician. What would you do with
the worries?
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

93. 93. Tell the worries that sleeping
is preparing a solution for them.
Tell them to be patient.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

94. 94. What could happen if all your
worries come true? Is it REALLY
that bad?
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

95. 95. Have perspective. What will
you be thinking in 5 years’ time
about this problem?
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

96. 96. Ask yourself if the problem is
REALLY important, and deserves
so much worrying at night.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

97. 97. Consider your sleeping time
as your own peaceful time.
Protect it with all weapons and
shields you can imagine
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

98. 98. Tell the worries to come
another day: you are busy
sleeping.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

99. 99. Explain the problem to your
bed partner, and let her/him
worry. Now you can sleep.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

100. 100. Imagine bigger
problems, and then make them
suddenly disappear. Do you feel
better now?
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

101. 101. Remember YOU are in
command of yourself, and that
YOU are your Boss. Worries need
you permission to show up.
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada

102. SLEEP WELL !
Kill your Night Worries – 101 Solutions Guide – by Alberto Losada December 2