1. The problem:
Not getting enough sleep
because of
Shift work
Team „CCO“ – 1 member 
Crash course of Creativity

2. When having shift work one faces several problems:
A
Sometimes you have to sleep between the shifts
during the day or in the morning,
So here are some ideas how to easiliy get asleep at
practically any time

3. 1. Buy non transparent curtains
2. Use earplugs
3. Use sleeping mask
4. Listen to a CD with a relaxing musik
5. Take Sleeping pill
6. Watch a very boring DVD
7. Taking warm shower
8. read a book
9. drink hot milk
10. drink alcohol
11. drink warm relaxing tea
12. have a massage
13. use autogenic training
14. use muscle relaxing techniques
15. looking to an aquarium

4. 16. Switch off your cell phone
17. Switch off your home bell
18. Switch off your pc/other devices
19. Use hypnosis
20. Having sleeping rituals
21. sound isolation in the bedroom – so you can not
hear anything from outside
22. The bedroom can be placed in the basement –
where it‘s easy to create darkness
23. Self illusion: install a monitor in your dark
bedroom, which shows dark sky and stars/moon –
so you think it‘s a window and it‘s dark outside

5. B
The problem of not having enough sleep base
sometimes on bad quality of sleep one has
So here are some ideas how to increase the sleeping
comfort and the (biological) quality of sleep:

6. 24. knowing your own sleeping physiology/biological
rhythm (e.g. REM-phase) and wake up accordingly
25. doing health check-ups regulary
26. avoiding any kind of stress
27. increasing the sleeping comfort: buy
comfortable, big bed
28. choose the mattress which individually suits you
29. choose the best/most comfortable pillow
30. use the most comfortable blanket according to
the season
31. choose only those bedclothes which feel
comfortable
32. put warming pads under the blanket to warm the
bed before going to bed
33. for more comfort while sleeping on the side use
side-sleeping-pillow

7. 34. Regulate the bedroom temperature
35. Eat healthy
36. Do not eat anything „heavy“ before going to sleep
37. Sleeping clothes should be warm while putting
them on
38. Having fresh flowers at home – it‘s presence and
fragrance have relaxing effects
39. Using relaxing fragrances (e.g. oils) which suite
your perception
40. Install a bednet / windownet againg insects, so
you can not be disturbed while sleeping
41. Do not have animals, who can disturb you while
sleeping
42. do not have children, who can disturb you while
sleeping

8. 43. Do not watch news before going to sleep: avoid
negativ emotions
44. Do not read newspapers/sad books before going
to sleep
45. Take a bath with aromatic oils which support
healthy sleeping before going to bed

9. C
The problem of not having enough sleep bases
sometimes on lack of opportunities to organize the
work/spare time for more sleeping
So here are some ideas how to organize your day so,
that you have more possibilities to sleep:

10. 46. Change the job
47. Re-Negotiate your shift-shedule
48. Change shift work into home-office (if possible)
49. Create sleeping possibility at your workplace
50. To save time, do not go to sleep at home, sleep in
your car
51. To save time of going home you can sleep in the
next hotel
52. Live in an aparmet on the ground floor – so you
save time of taking a lift or going upstairs
53. Make more breaks during work, so you will not
get that tired
54. Move somethere, where it‘s dark practically the
whole year
55. Move somewhere, where it‘s not noisy at all

11. 56. Start your own company – become a boss, who
has employeers with shift work
57. Live near your work – to save time driving home
58. Live AT work – e.g. separate building with
apartments for employeers
59. Learn to sleep while seating
60. Learn to sleep „short“ it means during short
breaks
61. Use possibilities to save time: you can put your
make up/bonding a tie on the way to work
62. Choose hobbies which can be done 24/7
63. live near a 24/7 supermarket, to save time (so
you can sleep instead of shopping only because of
opening hours)
64. Choose friends who have the same schedule

12. 65. Engage a personal assistant: for arranging things
of everyday life – you can use the saved time for
sleeping
66. Engage a personal driver, so you can sleep in the
car
67. Using technology: remote controller for
regulating kitchen devices at home: switching the
oven on while driving home, so you have the
perfect oven just in time when you are at home
68. Using remote controller for regulating room
temperature at home
69. Using a TV-recorder instead of watching TV live
– in order to avoid commercial breaks
70. Do not work more than you have to – organize
your work without additional hours

13. 71. Use „sleeping capsules“ at work: sleeping boxes
(like in solariums) – it‘s comfortable boxes where
your sleeping rhythm, brain activity (depth of
sleep) and sleep time are measured. You will be
waked up when you‘ve slept enough or reached the
flat sleeping phase.
72. Use alarm clock which measure the sleeping
phases
73. Find a (medical) reason, why you can not do shift
work anymore – and change to regular work time
74. Research on sleeping pills – which lets you fall
asleep immediately and wake up after a fixed
amount of time
75. Change into sleeping clothes while driving home
76. Wear devices, which make your sleeping clothes
your wear warm

14. 77. Meditate at work – it can become a replacement
for sleeping
78. Just fall asleep at work – if you have supportive
collegues nothing happens
79. Organize your social life somewhere near your
workplace – e.g. meeting friends in a bar near your
workplace

15. D
The problem of not having enough sleep bases
sometimes on the daytime: you have to delay your
sleep in order to sleep through at night
So here are some ideas how to stay awake in order to
go to sleep later:

16. 80. Doing sports
81. Playing PC games
82. taking adrenalin
83. drink coffee
84. use electroshocks
85. clean the house
86. doing something exhosting
87. take cold shower
88. take cold bath for your feet
89. take pills for staying awake
90. read a very exhiting book so you can not stop
reading
91. Doing double-shifts (work longer)
92. listening to loud music
93. watch an action film on multimedia glasses (so
you think you are in a cinema)

17. 94. Move furniture at home
95. Jogging outside
96. Do not take too long holidays, so you can stay in
the shift rhythm
97. Sream loudly
98. Sting/slap yourself
99. Do garden work
100. Find a supportive person who does all these
things with you