creative assumptions

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  • 1. Creative Assumptions:Transforming Insufficient Sleep toRestful SlumberCreated by Laketra Calloway

2. Have you ever been so tired that youjust CANT stay awake? 3. Tired of keeping up with the flock? Run ForYour Lives!!! 4. Dont Fret Because this Countdown willhelp you get the rest you sorely need 5. Top 100 Best Practices forGetting Sleep1. You dont have to get everything done at oncecut off the computer and go to bed.2. Turn off the TV and radios, the less white noise the better.3. Cut the amount of natural light entering the room.4. Establish a Cut-Off time for work. Cut- off time = Sleepy time5. Soothing noises are helpful to relax the mind.6. Toss your old mattress (Memory Foam is our friend).7. Get pets their own bed (Down Rover)8. Get new neighbors (Loud neighbors can and will inhibit sleep)9. Do brain tiring puzzles to clear mind: Sudoku, kakuro10. Track sleep patterns. 6. 11. No Games before Bedtime!!! The moreengaging an activity is, the less sleep youwill receive.12. Drink a glass of wine: 21 and over only.13. Deep breathing exercises.14. Melatonin is not always the best by itself:Valerian Root tea and Chamomile aregreat relaxing herbs.15. No caffeinated beverages beforebedtime; this include hot chocolate andregular hot tea.16. Eat foods with L-Tryptophan such asTurkey.17. Reduce your sugar intake in the eveninghours.18. No Chinese take-out before bedtime:MSG is not our friend.19. Reduce the phone conversations beforelaying down.20. Burn incense such as Sage and Lavender(Before laying down, put it out) 7. 21. Eat fruits that are natural sources ofmelatonin such as cherries andWays to Combatblueberries.the Lack of Sleep22. Stay away from greasy foods: No its nota heart attack, its heartburn.23. Clean up all of the clutter around you.24. Relocate your laptop and phone sothat they are not constantannoyances.25. Create a calm a cool environment torelax your mind, a cool body can easilyrest.26. Do less in bed like reading and phoneconversations.27. Take a soaking bath before layingdown.28. Take a walk around the block toexpend unused energy.29. Ingore the zombies, movies beforebedtime will only keep the mindengaged.30. Get the kids in bed at a set time, notwhen they get ready. 8. Still Talking about SLEEPhere.31. Steep some lemon balm to create arelaxing mood.32. Speaking of moods, set the propermood with your spouse or partner toreduce stress and tension.33. Lower calorie snacks before bedtimealso contain less sugars to give youenergy rather than fill you up.34. Quit smoking to reduce nicotine-fits atnight.35. Envision a peaceful place, somewhereeasy to sleep.36. Progressive muscle relaxation such asstretching and muscle rub.37. Leave the work at work.38. Try to normalize your work and sleeppatterns.39. Try not to drink anything heavy that willwake you unexpectedly.40. If a radio is a must, try classical or easylistening, not Coast-to-Coast AM. 9. 41. Stay out of your head, thinking aboutthe problems of tomorrow will not helpyou tonight.42. Make sleep a priority and not an after-thought.43. No heavy drinking before bedtime.44. Take frequent breaks to get yourbearing, then when you get homeshutdown.45. Cover your eyes with a mask or cooltowel.46. Change you pillows regularly.47. Remove creepy crawlies, bed bugs,dust mites and spiders from theequations.48. Be more active when you are goingabout your day, then when you aredone you can relax.49. www.nointernetbeforebed.comdoh.html50. Take smarter naps during the non-essential hours, not too long or short. 10. Still talking about sleephere51. TOO MANY PILLOWS: avoid piling uppillows on your bed. To many pillowsactually reduces your relaxation.52. Try laying down with an incline in the headof the bed. Promoted better circulation.53. Pick the right prop: Orthopedic pillowsand mattress toppers54. Get checked for sleep apnea, this is aserious problem.55. Choose the right sheets, the softer maynot always be better.56. Use the appropriate lighting in the room.Try a blue light to calm, a green light forcreativity, and a red light for well youknow.57. Turn off the phone if you are not On-Call.58. Reduce the amount of pressure put onyou lower back.59. Make the home allergy proof from dust,pollen and ozone.60. Try counting sheep (Yes its a clich but itmay work). 11. 61. Ensure that you are in good healthat all times. The lower the immunesystem is, the more likely you willwake up with a cold.62. Focus on a mantra: I am going tosleep tonight (100 times).63. Think positive thoughts, the happieryou are the better you can relax.64. Find a position you love, if you areunhappy at work, you may not beable to relax knowing you have togo back.65. Track you sleep patterns.66. Remove any stressors from youratmosphere.67. Meditate.68. Schedule some alone time whereyou can be with the person whoneeds rest the most, yourself.69. If you are stressed during the day,take a walk during the day to clearyour mind.70. Separate your work life from yourhome life. 12. 71. Go Green, reducing the amountof refuse in the home can alsocreate a Zen like atmosphere.72. Take care of all items for themorning before dinner, that wayyou can relax with the family.73. If you are spiritual or religious,prayer may be the answer.74. Do not strive for perfection whenperfection is never possible.75. Dont allow negativity to ruin yourday.76. Dont go to bed angry.77. Make the spouse/partner happy,this is always a stress reliever.78. Do something for yourself thatbrings you joy.79. Ensure the pets are all out beforetrying to relax.80. If you have a teenager, establishthe rules and hold them to them. 13. Almost there81. Finish all school work as early aspossible, try not to cram before bed.82. Limit the conversations as bedtimeapproaches.83. Ensure that your bed has enoughspace for the both of you.84. Try to make your bedtimeEVERYONEs bedtime.85. Dont bring food into the bedroom.86. Try drinking a non-caffeinated tea.87. Do not get took worked up beforebedtime, the new workout can waituntil morning.88. Ensure that everything you need forthe morning is set out for everyone.89. Use the bathroom before bed.90. Wake snoring partner, you can sleepbetter with them aware. 14. Last one91. Get hearing checked. Tinnituscan keep you up with ringing.92. Ensure that you use snoringremedies appropriately.93. Do not overuse OTC medications.94. Do not hit the snooze button.95. Turn on the ceiling fan to circulateair.96. Eat a very light non sugary snack.97. Put out fires before bed.98. Drink a little water a possible.99. Finish all projects early100.Seek Medical assistance. 15. You get the picture 16. You aresleepy yet? Thatsbaaad! 17. Give the Sheep an Early Retirement