Creative Assumption

1. Creative Assumptions:
Transforming Insufficient Sleep to
Restful Slumber
Created by
Laketra Calloway

2. Have you ever been so tired that you
just CAN’T stay awake?

3. Tired of keeping up with the flock?
Run For
Your
Lives!!!

4. Don’t Fret Because this Countdown will
help you get the rest you sorely need…

5. Top 100 Best Practices for
Getting Sleep…
1. You don’t have to get everything
done at once…cut 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 time
5. 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, kakuro
10. Track sleep patterns.

6. 11. No Games before Bedtime!!! The more
engaging an activity is, the less sleep you
will 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 are
great relaxing herbs.
15. No caffeinated beverages before
bedtime; this include hot chocolate and
regular hot tea.
16. Eat foods with L-Tryptophan such as
Turkey.
17. Reduce your sugar intake in the evening
hours.
18. No Chinese take-out before bedtime:
MSG is not our friend.
19. Reduce the phone conversations before
laying down.
20. Burn incense such as Sage and Lavender
(Before laying down, put it out)

7. 21. Eat fruits that are natural sources of
melatonin such as cherries and Ways to Combat
blueberries. the Lack of Sleep
22. Stay away from greasy foods: No its not
a heart attack, its heartburn.
23. Clean up all of the clutter around you.
24. Relocate your laptop and phone so
that they are not constant
annoyances.
25. Create a calm a cool environment to
relax your mind, a cool body can easily
rest.
26. Do less in bed like reading and phone
conversations.
27. Take a soaking bath before laying
down.
28. Take a walk around the block to
expend unused energy.
29. Ingore the zombies, movies before
bedtime will only keep the mind
engaged.
30. Get the kids in bed at a set time, not
when they get ready.

8. Still Talking about SLEEP
here….
31. Steep some lemon balm to create a
relaxing mood.
32. Speaking of moods, set the proper
mood with your spouse or partner to
reduce stress and tension.
33. Lower calorie snacks before bedtime
also contain less sugars to give you
energy rather than fill you up.
34. Quit smoking to reduce nicotine-fits at
night.
35. Envision a peaceful place, somewhere
easy to sleep.
36. Progressive muscle relaxation such as
stretching and muscle rub.
37. Leave the work at work.
38. Try to normalize your work and sleep
patterns.
39. Try not to drink anything heavy that will
wake you unexpectedly.
40. If a radio is a must, try classical or easy
listening, not Coast-to-Coast AM.

9. 41. Stay out of your head, thinking about
the problems of tomorrow will not help
you tonight.
42. Make sleep a priority and not an after-
thought.
43. No heavy drinking before bedtime.
44. Take frequent breaks to get your
bearing, then when you get home
shutdown.
45. Cover your eyes with a mask or cool
towel.
46. Change you pillows regularly.
47. Remove creepy crawlies, bed bugs,
dust mites and spiders from the
equations.
48. Be more active when you are going
about your day, then when you are
done you can relax.
49. www.nointernetbeforebed.comdoh.ht
ml
50. Take smarter naps during the non-
essential hours, not too long or short.

10. Still talking about sleep
here…
51. TOO MANY PILLOWS: avoid piling up
pillows on your bed. To many pillows
actually reduces your relaxation.
52. Try laying down with an incline in the head
of the bed. Promoted better circulation.
53. Pick the right prop: Orthopedic pillows
and mattress toppers
54. Get checked for sleep apnea, this is a
serious problem.
55. Choose the right sheets, the softer may
not always be better.
56. Use the appropriate lighting in the room.
Try a blue light to calm, a green light for
creativity, and a red light for well you
know.
57. Turn off the phone if you are not “On-
Call”.
58. Reduce the amount of pressure put on
you lower back.
59. Make the home allergy proof from dust,
pollen and ozone.
60. Try counting sheep (Yes it’s a cliché but it
may work).

11. 61. Ensure that you are in good health
at all times. The lower the immune
system is, the more likely you will
wake up with a cold.
62. Focus on a mantra: I am going to
sleep tonight (100 times).
63. Think positive thoughts, the happier
you are the better you can relax.
64. Find a position you love, if you are
unhappy at work, you may not be
able to relax knowing you have to
go back.
65. Track you sleep patterns.
66. Remove any stressors from your
atmosphere.
67. Meditate.
68. Schedule some alone time where
you can be with the person who
needs rest the most, yourself.
69. If you are stressed during the day,
take a walk during the day to clear
your mind.
70. Separate your work life from your
home life.

12. 71. Go Green, reducing the amount
of refuse in the home can also
create a Zen like atmosphere.
72. Take care of all items for the
morning before dinner, that way
you can relax with the family.
73. If you are spiritual or religious,
prayer may be the answer.
74. Do not strive for perfection when
perfection is never possible.
75. Don’t allow negativity to ruin your
day.
76. Don’t go to bed angry.
77. Make the spouse/partner happy,
this is always a stress reliever.
78. Do something for yourself that
brings you joy.
79. Ensure the pets are all out before
trying to relax.
80. If you have a teenager, establish
the rules and hold them to them.

13. Almost there…
81. Finish all school work as early as
possible, try not to cram before bed.
82. Limit the conversations as bedtime
approaches.
83. Ensure that your bed has enough
space for the both of you.
84. Try to make your bedtime
EVERYONE’s bedtime.
85. Don’t bring food into the bedroom.
86. Try drinking a non-caffeinated tea.
87. Do not get took worked up before
bedtime, the new workout can wait
until morning.
88. Ensure that everything you need for
the morning is set out for everyone.
89. Use the bathroom before bed.
90. Wake snoring partner, you can sleep
better with them aware.

14. Last one
91. Get hearing checked. Tinnitus
can keep you up with ringing.
92. Ensure that you use snoring
remedies appropriately.
93. Do not overuse OTC medications.
94. Do not hit the snooze button.
95. Turn on the ceiling fan to circulate
air.
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 early
100.Seek Medical assistance.

15. You get the picture

16. You are
sleepy yet?
That’s
baaad!

17. Give the Sheep an Early Retirement