1. NOT GETTING ENOUGH SLEEP
DAVID ABRIL | SANDRA CABO

2. NOT GETTING ENOUGH SLEEP
If you have the problem of not getting enough sleep continue reading because you
will see more than 100 solutions for this problem.
We have included all the ideas because we know that you can get an awesome
idea from a ridicoulus idea!

3. 1. Time limit to go to bed (with thing do or undone)
2. Earplugs to avoid noise
3. Time after dinner without phone, laptop, etc in order to stay focus
4. time planning (respecting it)
5. go to library, office, without distractions...
6. Wake up early in order to star the day when nobody can disturb you
7. Time limit to go to house after work
8. List with priorities
9. List to things to do when works to stay focus
10. Time limits to the tasks to focus better and avoid disturb
11. Using software to block fb, internet, emails when you´re working before go to bed
12. time limit to turn off distractions in the night
13. create a list in the night with to do things, wake up early and see if you can do in less
time after rest
14. Ask for control your time limits
15. sleep 8 hours, set up alarms to go to bed and to wake up (priority to tasks)
16. yoga
17. read about time management
18. don´t take nap, rest always at the same time
19. change sleep times (more nap, less nigh sleep)
20. eat more times, use less time for regular meals

4. 21. if you have childs, share the tasks with your partner, two days for your own tasks
22. Look for a coworking space to go one day an spend time to put everything in
order without distractions
23. avoid last time plans
24. control priorities (urgence.important)
25. Use more time to think how to resume regular tasks to do it more simple and
easy
26. go to bed at the same time everyday
27. Relax before go to bed to get ready to sleep
28. Turn of smartphone after 10:00
29. Create a plan and go ahead with it (1 hour to read at night, respect it)
30. focus in your task to get it in the time you plan
31. Sleep well during the weekend
32. Take a holiday
33. Turn off the mobile phone during the night
34. Sleep in a hotel frequentlty
35. Sleep in a peaceful place
36. Sleep in a warm place with relaxing music
37. Use good mattress and pillow
38. Have a dark room while you sleep
39. Practice a sport
40. Go to a spa

5. 41. Take a massage regularly
42. Take a bath before you go to sleep
43. Read a book until you fallback to sleep
44. Establish a routine
45. Learn how to sleep easily at anytime
46. Reorganize your work and life
47. Try to start earlier your work
48. Do routine things at the same time every day
49. Use the mealtime to do things that you need peacefull
50. Work in the office (not at home)
51. Go to bed earlier
52. Don’t share your bed
53. Be positive
54. Don’t bring the problems to your bed
55. Have a good mood
56. Use digital gadget to help you in your work (telephone, tablet, computer)
57. Don’t use the computer in the bed
58. Be happy
59. Don’t take a heavy dinner
60. Try to eat healthy food

6. 61. Don’t drink coffee in the afternoon or night
62. Take a hot milk before go to sleep
63. Take a tila before go to sleep if you feel nervous
64. When you start to feel asleep stand up, eat something
65. Pure water over your face when you feel asleep
66. Listen upbeat music when you weak up
67. Be cheerful all the day
68. Listed loud music when you feel tired and If you want feel asleep
69. Don’t drink alcohol.
70. Use the bed only for sleep
71. Go to bed when you start to feel tired
72. Don’t take sleeping pills
73. Don’t drink a lot before you go to sleep (to avoid weak up during the night)
74. Don’t feel stress before you go to sleep
75. Use Feng Shui technical (out your head to the North)
76. Correct your sleeping posture
77. Don’t go to the bed hungry
78. Don’t eat sweetmeats in the afternoon and night
79. Do a relaxing activity before go to sleep
80. Don’t eat spicy food in the dinner

7. 81. Avoid distractions close to the bed
82. Avoid electronic clocks (light) , mechanical clocks (noise)
83. Close the windows ( avoid light)
84. If you have childs, create turns with your partner to attend them in the night
85. Control the breath to sleep better
86. Keep your mind out of bad thinking
87. Count sheeps
88. If you can not sleep, close your eyes and relax
89. Train in the afternoon to get tired and rest better
90. Do not go with problems to the bed
91. Take hot shower before go to bed
92. Have good sex
93. Enjoy your free time
94. Have free time before sleep
95. Find the balance with your partner to sleep
96. Find your optimist habitat to sleep
97. Clean and put in order your bedroom
98. Make and receive a relax massage
99. Feel the music before sleep
100.Remind goodthings of the day

8. 101.Think in your targets for tomorrow
102.Think in the good things of the life
103.Put your mind empty
104.Enjoy and feel the comfort of your bed
105.Buy a new and better pillow
106.Read expert advices of how sleep better (apply them)