1. NOT GETTING ENOUGH SLEEP
Feeling of not getting enough sleep is just a symptom of not being healthy. If you are healthy, you will
sleep easily even though you are woken up by any external factors such as jet lag, dog barking, night
shift Therefore, in this report I will generates 100 solutions to make you healthy focusing on sleeping
better. These solutions will tackle many parts that impact your sleep put them in the right order will make
you sleep better and eventually make you healthier
GETTING ENOUGH ENERGY
Energy is built up by mentally and physically activities. You should take the steps below to make
sure you have enough energy. When you have enough energy you will not feel tired or not getting
enough sleep
1 Perform regular checkup: Always go to the doctor to perform regular checkup to make sure you are
in good conditions.
2 Perform BOWEL Detox
Powerfully PROMOTES regular, healthy and complete bowel movements
A POWERFUL intestinal vacuum that cleans out old fecal matter, toxins, poisons,
bacteria, drug residues and heavy metals
Have a flatter stomach and feel CLEANER and LIGHTER than ever before
Source: https://www.herbdoc.com/index.php/Store/5-Day-Bowel-Detox-Program-Capsules
3 Perform LIVER Detox
COATS and PROTECTS your liver cells and helps to eliminate harmful, dangerous
contaminants
Helps to DISSOLVE and REMOVE hardened sediments from the gallbladder
CLEANS your blood of unhealthy accumulated deposits
A CLEAN liver means you have all the ENERGY you need when you need it
Source: https://www.herbdoc.com/index.php/Store/5-Day-Liver-Detox-Program
4 KIDNEY Detox
FLUSHES, CLEANS and DISSOLVES deposits from your kidneys and bladder
Keeps blood HEALTHY and CLEAN
Helps to MAINTAIN normal blood sugar, which helps every organ in your body to work
better
Source: https://www.herbdoc.com/index.php/Store/5-Day-Kidney-Detox-Program
5 Purify your body
Drink water, smoothies and juices to purify our body
6 Juicing
7 Water fasting
8 Take Vitamin
Take all the vitamins that needed for your body

2. Eat healthy by putting the followings in your food daily
9 Smart Carbs
Carbs may be the foe of fad diets, but they’re vital for boosting energy and mood. They are the
body's preferred source of fuel, plus they raise levels of the feel-good chemical, serotonin. The key
is to avoid sweets, which cause blood sugar to spike and plummet, making you feel tired and
moody. Instead, pick whole grains like whole-wheat bread, brown rice, and cereal. Your body
absorbs whole grains more slowly, keeping your blood sugar and energy levels stable.
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
10 Cashews, Almonds, and Hazelnuts
These nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar
into energy. Being low on magnesium can drain your energy. Good sources of magnesium include
whole grains, particularly bran cereals, and some fish, including halibut.
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
11 Brazil Nuts
Add Brazil nuts to the mix for selenium, a mineral that may be a natural mood booster. Studies
have linked low selenium to poorer moods. Smaller amounts of selenium are also found in meats,
seafood, beans, and whole grains. Don't overdo it: Too much selenium is harmful.
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
12 Lean Meats
Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino
acid tyrosine. Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that
can help you feel more alert and focused. Meats also contain vitamin B-12, which may help ease
insomnia and depression.
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
13 Salmon
Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression
and be good for heart health. Besides fish, sources of omega-3 include nuts and leafy, dark green
vegetables.
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
14 Leafy Greens
Folate is another nutrient that may lower the risk of depression. Find it in leafy green vegetables
(such as spinach and romaine lettuce), legumes, nuts, and citrus fruits.
15 Fiber
Fiber helps keep your energy steady throughout the day. Many people don't get enough fiber. You
can fix that by eating more beans, whole fruits, vegetables, and whole grains.
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
16 Water
Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can
slow your metabolism and sap your energy. The solution is simple -- drink plenty of water or other
unsweetened beverages throughout the day.
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
17 Fresh Produce
Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are

3. naturally full of water. Snack on apple wedges or celery, for example. Other hydrating foods include
oatmeal and pasta, which sop up their cooking water
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
18 Dark Chocolate
Chocoholics, good news: A little bit of dark chocolate can boost your energy and mood. That's
because of the caffeine in chocolate, along with another stimulant called theobromine.
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
19 Breakfast
Breakfast is a gold mine if you want more energy. Studies show that people who eat breakfast
every morning also have a better mood throughout the day. The best breakfasts deliver plenty of
fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. And of
course, they taste good!
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
20 Can Food Boost Energy and Mood?
It's possible. Though it’s too soon to say "an apple a day keeps the doldrums away," researchers
are studying the links between what we eat and how we feel. There is evidence that changing your
diet can change your metabolism and brain chemistry, ultimately affecting your energy level and
mood.
Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet
WORK OUT
Workout makes your body active and easy to sleep. The followings workout will make you strong
physically and mentally. Pick two or three of those and practice every day. You can find some on
your own too
1 Yoga
2 Meditation
3 Swimming
4 Dance
5 Walking
6 Jogging
7 Running
8 Cycling
9 Jumping
10 Pushup
11 Play golf
12 Play tennis
13 Play chess
14 Play Soccer
15 Play football
16 Practice marshal art
17 Massage your body
18 Play games that make you thinking and smarter
19 Take Iq test
20 Do math or help your children/friends with their math problem

4. AVOID BEING STRETCHED OUT
Being stressed is the root cause of most sleep problems. Avoid being stressed out will make you
easy to sleep. The followings are some of solutions:
1 Taking to the ones you love everyday
2 Be on time on schedule, have the activity log
3 Avoid negative thinking
4 Sharing your thought/mood with someone who can give you some advices
5 Attacking problems rather than avoiding problems
6 Re-arrange the work to avoid schedule conflict
7 Write down what you need to do
8 Practice on communication skills
9 Try to understand people from their point of views
10 Try not to set out to much goals
11 Try not to be overloaded
12 Focus on the things that you are working on
13 Generate new solutions for your problems
14 Help poor people
15 Set your goals
16 Try to solve your problem everyday
17 Encourage yourself and encourage your friends and family
18 Divide your goals into baby steps to archive them
19 Do your fun things
20 Ban all negative words from your vocabulary
RELAXATION
Relaxation help you avoid being stressed out but also help you easily to sleep. The followings are
some of solutions:
Source:http://stayingcalm.wordpress.com/2010/05/17/30-relaxing-activities/
1 Go on vacation
2 Listen to the music
3 Watch movies
4 Enjoy the weather such as the sun/ wind..
5 Playing with your kids and or friends
6 Read/watch funny stories before going to sleep
7 Take a shower
8 Read a novel that you like
9 Start a Herb Garden
10 Visit Art Galleries
11 Have A Games Night
12 Look Out For Local Events.
13 Rearrange Your Furniture.
14 Volunteer
15 Plant A Tree
16 Start A Blog
17 Listen to a Podcast
18 Write a Letter
19 Swap Stuff
20 De-clutter

5. PREVENT THE IMPACT OF EXTERNAL FACTORS
External factors are things that waken you up at night or make you hard to fall to sleep The
followings are some of solutions to prevent the impact of external factors to your sleep:
Source:http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
1 Close the bed room doors to prevent the noise
2 Check the bed to make sure it is in the right position
3 Check the mattress to make sure it is in good shape
4 Wash the blanket, pillow and mattress cover regularly
5 Play a smooth music which last about 30 minutes
6 Take a bath with warm water before going to sleep
7 Imagine about good things come to you while you are sleeping or after you are woken up in the
middle of a night
8 Turn off your cell phone if possible
9 Wear loose clothes before going to sleep
10 Perform pest control regularly especially your bedroom
11 Remind yourself about the positive things that might come to you in the future
12 Turn off all the lights in the bed room
13 Adjust temperature
14 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
15 Lighten Up on Evening Meals
http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
16 Take bedtime tea
17 Go to Sleep When You’re Truly Tired
18 Massage your body
19 Watch/Read funny movies/stories
20 Keep your pet out of your bedroom