Take the Sleep Quiz

Take the Sleep Quiz: Just answer Yes or No

 

Reference: www.aptei.com

 

1) Does it usually take you longer than 30 minutes to fall asleep? ____

 

2) Do you wake up more than twice a night? ____

 

3) Do you regularly drink coffee, tea, caffeinated pop or alcoholic drinks? ____

 

4) Do you feel that you are currently under significant stress? ____

 

5) Do you feel that stress/anxiety are contributing factors to your sleeping difficulties? ____

 

6) Do you feel that you are sensitive to noises and/or that noises wake you up? ____

 

7) Do you have sources of light in your bedroom at nights? ____

 

8) Do you sleep in the same bed or room as someone who snores or keeps you from sleeping for any reason? ___

 

9) Do you feel that the air in your bedroom is too hot, cold or unclean? ____

 

10) Do you feel that your mattress or your pillow is uncomfortable and/or more than 5-10 years old? ____

 

11) Do you sleep on your stomach? ____

 

12) Do you have “creeping, crawling or tingling” feelings in your legs? ____

 

13) Do you think you snore loudly, gasp or stop breathing during sleep? ____

 

 

The 6 Drugless Steps To A Better Nights Sleep (Good Sleep Hygiene)

Reference: www.aptei.com

 

Step #1: Avoid Potential Stimulants

  • Avoid all caffeine containing drinks or foods (i.e. chocolate) for at least 6 hours before going to bed
  • Avoid alcohol for at least 4 hours before going to bed (alcohol may help you fall asleep but not stay asleep)
  • Avoid decongestant cold medicines at night
  • Avoid large meals or spicy foods for at least 3 hours before bedtime
  • Avoid nicotine completely, or at least before going to bed

Step #2: Avoid Potential Nighttime Tension & Anxiety

  • Avoid reading or watching the news before going to bed
  • Avoid paying bills, checking financial reports etc. before going to bed
  • Avoid arguments before going to bed

Step #3: Plan Your Sleep

  • Try to go to sleep and wake up at the same time each day in order to train your biological clock
  • If you don’t fall asleep within 30 minutes, get up and do something quiet and non-stimulating. When tired, try going back to bed again.
  • Don’t “force yourself” to fall asleep, the anxiety is counter-productive!
  • Avoid afternoon naps

Step #4: Take away Potential Distractions

  • Try using earplugs and eyeshades to block out all noise and light
  • Move the alarm clock away from the bed (It can be a distraction!)
  • Do not watch TV, read or write in bed. Let your mind and body identify bed with sleeping. (Okay, only one other activity in bed is allowed!!)

Step #5: Get yourself Physically Tired…Not Just Mentally Tired!

  • Regular exercise (aerobic, walking, weight training, cycling, Yoga, Tai Chi, swimming, etc…in fact anything!) any time in the day may help deepen sleep. (Suggestion is at least 45 minutes 3-5X/week)

Step #6: Relax & Breathe

  • Listen to a relaxation CD that teaches progressive physical and mental relaxation along with deep focused diaphragmatic breathing

 

Applying Better Sleep Hygiene to the Sleep Quiz: Possible solutions for YES answers

 

Reference: www.aptei.com

 

1) Does it usually take you longer than 30 minutes to fall asleep?

  • Try steps #1-#6 above
  • Try relaxing in a warm bath using Epsom salt and baking soda- one cup of each.
  • Consult your physician for possible use of medications as a temporary trial

2) Do you wake up more than twice a night?

  • Try steps #1-#6 above

3) Do you regularly drink coffee, tea, caffeinated pop or alcoholic drinks?

  • Try step #1 above

4) Do you feel that you are currently under significant stress?

  • Try steps #5 & #6 above

5) Do you feel that stress and/or anxiety are contributing factors to your sleeping difficulties?

  • Try steps #5 & #6 & Discuss this with your physician for other management options

6) Do you feel that you are sensitive to noises and/or that noises wake you up?

  • Try wearing earplugs when sleeping

7) Do you have sources of light in your bedroom at nights?

  • Try wearing eyeshades when sleeping

8) Do you sleep in the same bed or room as someone who snores or keeps you from sleeping for any reason?

  • Try wearing earplugs when sleeping
  • Experiment by changing bedrooms temporarily, to determine if it is a factor

9) Do you feel that the air in your bedroom too hot, cold or unclean?

  • A room temperature between 17-20 deg.C (60-95 deg.F) are suggested to be the best sleeping conditions
  • For fresh air consider opening windows or using a HEPA air filter in your bedroom

10) Do you feel that your mattress or pillow is uncomfortable or more than 5-10 years old?

  • Consider a new semi-firm mattress and/or a new pillow

11) Do you sleep on your stomach?

  • Do not sleep on your stomach, which is easier said than done. Try a body pillow, which may help prevent rolling on to your stomach

12) Do you have “creeping, crawling or tingling” feelings in your legs?

  • Consult your physician regarding the possibility of “restless leg syndrome”.
  • Some non-medicinal suggestions include, massaging of the legs, exercising, and eliminating alcohol and caffeine intake

13) Do you think you snore loudly, gasp or stop breathing during sleep?

  • Consult your physician regarding the possibility of “obstructive sleep apnea”.
  • Management options include dental appliances or the use of a continuous positive airway pressure (CPAP) mask at nights