challenge assumptions 2: struggling with difficult thoughts / experiences (of the day)

1. in Germany there are 24 hour gyms, why not here in Switzerland?

2. an app with bed time quotes to sooth the mind before going to sleep. quite sure that if you think of something positive before going to bed, you may sleep better

3. rate the quotes so the best ones bubble up in the ranking 4. a “sleepy time tea” that actually works 5. instant tea in bags or tin cans (one spoon per cup) for above

“sleepy time tea” 6. a CD with calming music. press play. turns off automatically

after 45 minutes or so... 7. bio-sensor which detects when your sleeping okay and turns

on calm music, when you're not 8. dating website for sleepless people that want to meet up in

the middle of the night (actually the idea isn't that bad, so everyone might find someone else according to his day-night-rhythm... might be an interesting approach ;-)

9. create an email-notifying service that sends you mails throughout the day to give you advices on how to get things done in time and be able to get to bed earlier and, in case you're still not able to sleep, be able to get in contact with other sleepless people or to send you advices at night about what to do etc.

10. create some sort of TV show for those who can't sleep 11. record a video diary to identify what could be causing the

issue 12. one of the main problems of putting meditation on the

table, is for those who are religious, therefore, a non-religious sleeping or mind-control course, could work

13. online course to teach collected techniques, let participants keep a diary, evaluate progress, research, improve techniques...(follow the trend of “self measurement”)

14. mobile app for above online course to interact with the community throughout the day

15. create a local community of “sleep walkers”, people to meet and walk with and talk to in the evenings

16. read something “boring” and “uplifting” collect autograph→ books of 12 year olds and make a sleeping book out of it...

17. record your “good night stories” you tell your children for when they are grown up, so they can listen to them when they cannot fall asleep

18. around the clock gymnasiums and fitness centers for sleepless people

19. public sleeping booths for passengers, travelers and / or employees

20. the "sleep channel" with soothing music and goodnight stories for busy minds

21. sell special audio books with calm narrators and light-hearted tales

22. product line with beverages and easy to digest edibles for a profound sleep

23. invent a double bed which can be separated and has a sound-proof cover

24. prepare a yoga routine especially designed to calm down the anxious brain

25. provide a phone line with a "listening ear" to talk through daily problems

26. create balconytalk.net a night-time dating agency for singles with insomnia

100 solutions by team // querdenker, december 4, 2012 1/3

challenge assumptions 2: struggling with difficult thoughts / experiences (of the day)

27. offer an all-inclusive tour with sleep seminars, meditation and only good news

28. nocturnal "home delivery" recreational massages with flavorsome oil

29. relaxing sleep app/ website to self measure the sleep problems, give out tips to relax and for sleeping, keeping diary of what's troubling

30. a forum where people can share tips, talk to people in similar situations

31. meditation program especially for this group, non-religious of course to appeal to a broad group

32. a nutrition guide: what to eat/ drink to soothe sleeping problem, e.g. cauliflower has some calming effects or a stiff drink ;-)

33. course of letting go of problems that arise during the day 34. self paced online course for above solution 35. special blend tea for relax, sleeping 36. get some exercise, go for a walk, go for a swim... 37. get some fresh air, even if this means sitting on the balcony

for minutes 38. clear the mind before going to bed. This means, not

watching television, or at least not things like the news and other "depressing" stations. Maybe this includes meditating, or just focusing on something positive before going to sleep

39. eat well, eat early. 40. if I drink a lot of alcohol or go to bed really full, I can not

sleep well at all so don't! →41. read something uplifting or inspirational or funny. I have a

book of quotes that I like and save as I go

42. do something crafty or arty, if I focus on writing or paint something, I usually feel better and less stressed, this helps me to be able to sleep

43. if anxiety is related to a relationship problem, I am a big believer in resolving the issues before going to bed, never go to bed or leave the house angry at each other!

44. my favorite music is Latin (salsa, etc). If I had a bad day, nothing puts a smile on my face like some loud Latin music for a good minutes!

45. invest in a new hobby (sign up for a class etc) & have something to look forward to, that also relieves stress

46. take a bubble bath, glass of champagne included – girlie, I know :-)

47. change the partner – just kidding ;-) 48. help you're partner solve his/her issues you sleep better →

as well 49. change your rhythm of sleep 50. take a few power naps during the day 51. face your daily problems and solve them as best as possible! 52. make holidays to get other thoughts, insights and

inspirations 53. listen to audio books while trying to sleep 54. go out for a walk … 55. … or a long jog, like this you get sleepy and fit at the same

time! 56. if you don't have any responsibilities the next day, don't

sleep! 57. read a book 58. watch something boring on TV 59. meditation before going to bed

100 solutions by team // querdenker, december 4, 2012 2/3

challenge assumptions 2: struggling with difficult thoughts / experiences (of the day)

60. drinking some kind o beverage like warm milk or green tea. 61. having sex (sex relieves endorphins and stress) 62. working out. (it also relieves stress and anxiety) 63. less alcohol 64. less geisterbahnen/ horror movies / video games / ... 65. more sports 66. talk about bad emotions (but only once) 67. cut down materialistic constraints 68. accept failure as a learning experience 69. meditate 70. separate beds from partner so you don't get woken up

because of his/her nightmares 71. think about good things you have done before you go to

sleep - rather keep a " done"- list than a to-do list 72. talk with friends before you go to bed -- don't watch TV 73. stop working early (so your mind can better forget about it) 74. inhale, let go, exhale (repeated) 75. solve your (daily) problems 76. solve riddles, math problems or read to focus 77. listen to calm but positive music 78. listen to a good audio book and fall asleep 79. practice yoga in the evening 80. consume a happy movie and fall asleep while watching 81. dance in your living room or go to a club 82. sleep-finder-app (to be programmed) with tips, schedule

and rating of best practices (personalization, can not sleep chat. Forum for exchange etc)

83. get some fresh air (open the window or go outside) 84. get creative (play an instrument, paint, …) 85. wake your partner and have a good time

86. drink a tea or hot chocolate 87. do some sport 88. go out with friends 89. meditate regularly 90. happy thought in mind / look forward to something while

going to sleep 91. meditate 92. drink warm milk 93. read a book, preferably a boring book until you fall asleep, a

compelling book 's hard to put down 94. have a good conversation about things that bothers you

with a friend 95. a hot shower before bed time 96. drink herbal tea that's especially soothing and have sleepy

side effects 97. too much worries or to-dos in your head, write it down in a

notebook to clear your mind 98. go to bed at the same time every night, so your body will

adjust for sleeping. 99. sleep hypnosis 100. listen to binaural noise to tune your brain into

sleeping mode (delta) and to help you relax

Have a good night's sleep (^_^)/"

100 solutions by team // querdenker, december 4, 2012 3/3