This is an assignment for the online course "Crash Course on Creativity" by Tina Seelig. The purpose of this assignment was to find solutions for people that stay up at night studying and it has become a habit for them. As a result, they cannot sleep as they wish.

1. THE TRAVELLERS
CREATIVITY ASSIGNMENT
SLEEP PROBLEM SOLUTIONS.
How to minimize the time needed to study at night and sleep earlier?
1. Clear your head. Anxiety is a stimulant.
2. Not take responsibility for more than you think you can handle during the day.
3. Change the priorities of what you do during the day after class or work so that you
finish their assignments before it is late.
4. Do most of your homework in the weekends where you have more free time so that
there’s not much left to do during the week.
5. Postpone your homework for the next day if you feel too tired.
6. Get help from friends.
7. Use technology:
8. Get help on the internet and “Google” your questions instead of searching for an
answer in dictionaries and books with 1000 pages.
9. Always use a calculator if you have to do with math.
10. Use your computer/laptop/notepad to work on your assignments. It is certainly
faster than writing down everything.
11. Uses e-mails to communicate with your professors.
12. Make a plan. A detailed list for the next day, an outline of a project that will take
weeks to complete.
13. Keep a pen by the bed. There will always be something you forget to write down and
that may disrupt your sleep. Write it down and roll over.
14. Record your obligations and your plan of execution about them. Combine it with
some relaxing music and listen to it while you are sleeping because
a. They will like they have completed their chores and they will get a more
relaxed sleep.
b. The next morning they will perform their chores faster.
15. Hire a “student home supporter”, they will assist with your chores at home so that
you dedicate your time studying in the morning.

2. 16. Do not procrastinate. People who believe that can work better under the pressure of
deadlines, usually crack.
17. Try to finish your assignments in the university or your job.
How to sleep more in the morning?
1. Ignore lectures that are not required to be attended. Your classmates could fill you
in later.
2. Use live streaming for morning classes. Watch your lectures at home while eating
breakfast.
3. Arrange (with your professors or your boss) different time for classes or work if it’s
possible.
4. Get your books/notes/bag ready from the night before and choose the clothes you
are going to wear so that you don’t have to spend time in the morning to find
everything and wake up a bit later.
5. Take your breakfast and coffee out instead of cooking in the morning or eat
something that doesn’t need much time to be ready.
6. Rent a house right next to your university or their job so that you don’t spend time I
their car or in public transportation.
7. Be a little late for class or work if your professor or your boss is not very strict.
How to make up for lost sleep?
1. Take a nap during the day, after work or lectures.
2. Take a nap in the bus or the train.
3. Eat breakfast secretly inside the bus or train.
4. Take a break and lie down for a few minutes when studying. You can get can sleep
without even knowing it.
5. Sleep while taking a bath.
6. Sleep during the lecture.
7. Sleep at work.

3. How to change the habit of sleeping late? Students could:
1. Not drink coffee or other drinks that make it harder for you to fall asleep.
2. Drink an energy drink in the afternoon in order to study. By the night you will be too
tired to do anything and they will fall asleep.
3. Go to bed early even if you don’t feel sleepy.
4. Wake up early so that you get tired when the night comes. After a couple of days it
will be much easier to fall asleep.
5. Not sleep any time of the day when you feel tired. For example, sleeping late in the
afternoon makes it harder to fall asleep a few hours later.
6. Try to maintain a standard and balanced schedule of sleeping hours. Your body will
soon get used to it.
7. Read boring books when you go to bed.
• Avoid waking activities like
8. watching TV,
9. talking on the phone,
10. texting friends or
11. using their laptop.
12. Not exercise within three hours of trying to fall asleep – this raises the heart rate.
13. Slow stretching on the other hand might be just what could get your body slowed
down and feeling good.
• Not participate in anxiety-inducing activities like
14. checking their mail,
15. or even watching the evening news.
• Listen to
16. calming music,
17. white noise,
18. self-hypnosis tapes or

4. 19. a "brain recalibration" tape for sleep. Such tapes are scientifically designed to help
"reset" their brain and calm down. When developed by researchers rather than
marketers, they are remarkably effective.
20. Instead of an alarm clock, implement the sleep clock. A clock with relaxing sounds
during the night so that you feel sleepy and a smooth transition in the morning
when you wake up.
21. Close the door and all the windows in their room so that nothing can distract them.
22. Avoid bright lights. Light will only stimulate their brain’s day/night balance.
23. Avoid computer-based hypnosis programs just prior to going to bed for the same
reason. The light emitted from a computer screen is intense. Any strong light is more
likely to stimulate and wake your nervous system.
24. Get up if they lie for a while and you can’t fall asleep. Getting up for a short while
can help if you have trouble falling asleep sometimes or if you occasionally wake up
and can't go back to sleep.
25. If you sleepwalk, you can have a tape that tells you to study while sleeping.
26. Take a warm bath. It's a great way to relax your body.
27. Get a massage.
28. Drink warm milk. It’s supposed to soothe your nervous system.
29. Drink a cup of tea
30. Drink hot chocolate.
31. Eat a lot. You will not feel well to study and you will do nothing but sleep.
32. Count sheep. Or visualize something relaxing or boring.
33. Count backwards starting from 100.
34. Think always the words “sleep” “sleepy” “sleep”!
35. Use earplugs if there are noises that bother them.
36. Use an eye mask to avoid the light.
37. Not watch the clock worrying about how much time you have left to sleep.
38. Take sedatives.
39. Brush your teeth. It relaxes you.
40. Change the decoration of your room. Use a color in the wall that will relax you.
41. Learn progressive muscle relaxation or self-hypnosis. Structured exercises like these
can be beneficial in the first few minutes after you go to bed.
42. Use scented candles.
43. Use heated blankets which help your body to relax.
44. Use a mattress with water inside.
45. The temperature of the room should be about 23C so you have a comfortable sleep.
46. Do not use a fireplace, it is dangerous and it produces light and too much warmth
that does not cause comfort.
47. Sleep alone or with someone that doesn’t snore or have an uptight sleep.
48. Sleep on a large bed if they have an uptight sleep.
49. Do not place furniture near their bed. It can cause accidents.
50. Do not sleep on the couch.
51. Put the mattress on the floor. There is no danger of falling off the bed.

5. 52. The bed is the most important remedy for the sleep, so you should choose a cozy. It
should invite them to sleep in it and help you get comfortable.
53. There shouldn’t exist T.V. radio or computer in the room. Any of them is a
distraction for our sleep.
54. Have someone sing you a lullaby.
55. Put a mechanism in your bed that makes it move slowly. Research shows that this
has the ability to keep the mind of the daily problems. It’s the “Wavy Bed”.
56. Place your phone in another room. In case of a call, you can be distracted
57. You should exercise often, so that they miscarried the tension of the day.
58. Play a game: “Museep”- It’s a game that makes jump up and down your bed while
listening to music. When they music stops, you pretend to sleep. It’s like “music
chairs”!!! But with this game eventually people fall asleep.
59. Don’t bring the homework on your room. Try to finish your assignments in the
university or your job.
60. Use many pillows, they will give you a sense of coziness.
61. Try different activities that will help to relax, such as acupuncture, yoga or
homeopathic.
62. Have sex.
63. Reduce the time that you spend in the bed or the couch. Use it only when you want
to sleep.
64. Don’t try to make up for the lost sleep by staying in bed later on weekends. That
tends to throw off the body's natural clock, making it harder to get to sleep later
that night.
65. Meditate
66. Or pray. Evidence suggests that mindfulness practices like prayer and meditation can
help get rid of unwanted thoughts and set the stage for a good night's sleep.
67. Ask someone to read you a fairytale.
68. Say a fairytale to yourself.
69. Lay on bed with your chest down.