This document brainstorms 100 potential solutions to improve sleep quality by making changes in various areas such as physical health, medical treatment, environment, psychology, diet, and life changes. Some examples provided include exercising daily, spending time outdoors, avoiding stimulants before bed, keeping a consistent sleep schedule, using aromatherapy, meditating, telling loved ones you care, and moving to a quieter living situation with a more ergonomic bed. The brainstorm covers solutions targeting different aspects of one's sleeping environment, relationships, and behaviors that could impact sleep for the better.

1. The Learn by Doing Team
Challenge Assumptions Part 2 –
Brainstorming 100 Solutions to the Question:
How Do We Make Quality Sleep?
How can we use systems, technology, architecture, furniture
and/or product design to change our sleeping environment,
strengthen relationships, create narratives, and add or change
behaviors to ... produce Quality Sleep?

2. Physical Changes
Get massage
Cuddle Cuddle before bedtime
Go to Sleep and Wake at the
same time every day Be in bedbefore midnight
Take time for hobbies Go Fishing
knit/crochet/sew
Stand on your head
Make Physical contact Animal Contact
Human Contact Make love
Exercise during the day (better
in the morning than in the
evening)
take a walk
Running
Got to the Gym
Yoga
Stretch
Curl your toes/stretch muscles
Spend a lot of time outdoors
Cycle to and from work/supermarket/activities
Go out Dancing1
improve your posture develop core muscles
Have a bed designed to fit.
Have bath before bed (getting warm
and then cooling down makes you
sleepy)
Medical Changes
Avoid Tobacco
Talk to Doctor about apnea, asthma
Recognizing the importance of sleep and rest,
instead of the praising overrushed people who do
many things all the time until they are burnt out
Snoring
Anti Caffine/Stimulants Pill - removes
caffine and all stimulatnts from the
body
Sex Surguries
Other Remedies/Treatments
Aromatherapy
Aromatheapy Pajama's. Night
dress Drink alcohol, suggestion; red wine
Better living through (chemiestry,
ambient malatonin)
Homeopathy
Meditation
Yoga
Practicing Reiki before bedtime
Deep breathing
Laughing therapy
Think in positive Practice / listen philosophy
Go to psychologist
Live and work close to our community
Clearing your mind
(Mental/Psychological Changes)
Tell the ones you love that you love them call your Mother
Drunk dial your friends
Practise Gratitude: Giving and
2
receiving recogniition
Live and work close to my community
count in reverse
count sheep
read favorite or funny book before sleeping
Write down what you want to do
the following day
Write a diary
Think Positive listen / practice oriental philosophy
Coaching sessions
Be happy
Get Therapy
Practice Active or Guided Meditation
Practice Deep Breathing
Prayer
Listen to relaxing music or natural
noises (rain,the sound of the sea,
birds...)
Exercise your Mind
Create a ritual of quiet before going to sleep3
Stop emails and phone calls 1
hour before you sleep
Sleep Hygiene in Spain
Stop watching TV 1 hour before sleeping
Do not watch the evening news
Be fair with people
Be Ethical
Philosophy
Sleep is good for the Brain Educate people on power of sleep4
Edcuating people about sleep - a play or TV
following insomniacs through their attempts to
get a good nights sleep.
Create a Game that reimforces
good habits for sleeping
Go to psycologist
Hypnosis
Voodoo
Be Connected (Not Lonely)
Call your Mom
Get a hug
Travel
Have a Companion
Listen and be listened to
talk to friends
Talk to friends & family
Spend time with friends
Sleep with your pet
Make love
Idea: Sleep Pet - cuddle, warm, purrs, sleeping
pillow kind of like a ariplane neck pillow but for
bed sleeping.
Environmental Changes
Clean Comfortable Bed
Bed that is "Made to Fit"
Clean comfortable Pillow
Keep your room cool __ F or __ C
Live in a Green Area
Live close to work
Idea for Proposal re Working
Closer to Our Community..
Optimise sleep in society
Exercise: Go on foot / bicycle to work
Less polution
Less traffic jam
Less noise
Wake up later
live closer to friends & family
Meet more often friends
Use a White noise machine
Keep your room dark
Turn off all Lights and Led's on
computers, etc..
ear plugs/eye patches
Buy quiet appliances (check noise rating)
Take out all distractions from sleeping area - work related
items computers, smart phones and remove all other
photos and other items that might distract you from
sleeping.
Pick a place to live with low noise (e.g.
not by airport, plane take off and arrival
paths
Make sure house or apartment has insulated
walls and double pane windows to keep noise
down
Buy draperies, shades that
keep noise and light out.
Idea for a Proposal: A Sleep Coccon
Tent, Japnanese Sleeping Units, Sleeping Bag,
Pillow cave that kids' make, paneled tent,
cardboard box.
a) "made to fit" the individual sleeper program that identifies the
perfect bed, covers, pillow, lighting, alarm, white noise or
calming sounds and remedies that match the customer's needs.
b) could include a program for your smartphone
that reminds you to get ready for bed/
incorporate behavior changes to provide a good
nights sleep.
LInked to Armoatherapy PJs
Linked to Sleep Pet Idea
Low-gravity environment, so you can
sleep without feeling the weight of your
body
Use lightbulbs with warm, soothing colors.
Paint rooms in smoothing colors, inviting sleep.
Live in green areas
Ventilate the room
Aromatherapy
Idea for Project: Sleep
5
Solutions
Experience a Story
Idea for Virtual Reality 6 Product6
Virtual reality sleep therapy - providing the
sleeper with the narratives/stories that quiet the
mind and allow for deep sleep.
Practice Active or Guided Meditation7
Invent a story (father would invent
story based on children's ideas before
bed. )
Invent a story and make
it"real" in your dreams
Listen or tell a story to your Kid
Read a special book to our
partner or our partner read it to
us.
Imagine you are in a relaxing
location, waterfall, mountain top
Think about calming past memories,
favorite places that you have been
too.
Mother telling child who cannot
sleep: "I forbid dreaming of a white
bunny"
Write a book / novel
Watch a movie
Audiobooks - drifting off to sleep
whilst listening to a story
Diet Changes
Avoid Caffine 8 Hours before bed time
Have a glass of warm milk
Don't eat heavy food 3 hours
before bed
Eat Fruit
Drink relaxing tea
Keep hydrated
Eat a meal with lots of
carbohydrates
Triptophan
Make a or several Major Life Changes
New Spouse
Donate kids/adopt Kids
New House/New Apartment
New job
New car
New partners / collegues
Move
Change your life
Sex surguries
Join an NGO
Help other People
Build your own company
Brainstorming: 100 Solutions to
"How do we make Quality
Sleep?"

3. For a Closer View …

8. Notes
1) Go out Dancing
Use bonbillas with warm, soothing colors.
2) Practise Gratitude: Giving andrreceiving recogniition
Quoting Cicero, Ms. Schiano points out that gratitude is not only the greatest of virtues, but the parent of all the others. see the link for
more....
3) Create a ritual of quiet before going to sleep
Social Media clearing.
Journal entries.
Write down stray thoughts.
Eat something light.
Use the bathroom.
Visualization exercises.
Light stretching.
Read some fiction.
Sleep.
See the link for more details.
4) Educate people on power of sleep
The benefits of Sleep ...
see the two links..
5) Idea for Project: SleeprSolutions
See separate Mindmeister for more on this diea
6) Idea for Virtual Reality 6 Product
See level 6 of the Virtual Reality levels at this website -
7) Practice Active or Guided Meditation
Guided meditation is a form of stress relief that is conducive to relaxing the whole body, in part by finding a way of peaceful and calming
relaxation from within the body. Guided meditation may utilize soothing photographs or scenarios to enhance the ability of the mind to relax
and guide the body to a point of relaxation so that the person in meditation can find a true sense of inner peace. Quite often, guided
meditation will be accompanied by soft music or sounds of nature. (see the Link for the rest of the article.

9. ∗ Omar E. Avila, Madrid, España – Team Leader
∗ Milton Kristoffersson, Stockholm, Sweden
∗ Marta Lopez, Madrid, España
∗ Fanny Nordberg, Amsterdam, The Netherlands
∗ Patricia Ponzini, Santa Cruz, USA
∗ Marguerite Wilbur, Millbrae, USA
Thank You!