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Like caloric intake or exercise, individual sleep needs differ. Average
adults need between seven and eight hours of sleep a night - individual
needs may range from five to 10 hours.
The Epworth Sleepiness scale (below) was developed by researchers in Australia
and is widely used by sleep professionals around the world to measure sleep
deprivation in most people. It asks you to look for everyday lifestyle clues to
detect how you are affected by sleepiness.
Are You Accumulating A Sleep Debt?
Rate your chances of dozing off in the following situations using the rating
scale below:
3 -- high chance of dozing off
2 -- moderate chance
1 -- slight chance
0 -- none or stay wide awake
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Sitting or Reading
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Watching Television
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Sitting in a public place (like a theatre)
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Lying down for an afternoon rest
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Sitting or talking with someone
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Sitting down after a lunch without alcohol
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Being driven in a car for more than one hour
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Sitting in a car stopped in traffic
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If your total score is 0 - 5, you're probably getting enough rest. If your score
is 6 - 12, you probably have a mild case of sleep deprivation. If you scored 13 or
higher, you have chronic sleep deprivation.
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- Keep Regular Hours - Keep your biological clock in sync by going to bed at the same time each night and waking up at the same time each morning - even on weekends.
- Develop A Sleep Ritual - Doing the same things each night just before bed cues your body to settle down for the night.
- Sleep On A Comfortable, Supportive Mattress And Foundation - It's difficult to get deep, restful sleep on a sleep set that's too small, too soft or too old.
- Exercise Regularly - Regular exercise can help to relieve the day's tension - but not too close too bedtime or you may have a hard time falling asleep.
- Cut Down On Stimulants - Consuming stimulants, such as caffeine, in the evening interferes with falling asleep and prevents deep sleep.
- Don't Smoke - Smokers take longer to fall asleep, awaken more often and experience disrupted, fragmented sleep.
- Drink Only In Moderation - Drinking alcohol shortly before bedtime interrupts and fragments sleep.
- Unwind Early In The Evening - Try to deal with worries and distractions several hours before going to bed.
- Create A Restful Sleep Environment - Sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation
- Make Sleep A Priority - Say "yes" to sleep even when you're tempted to stay up late. You'll thank yourself in the morning.
© 2010 The Better Sleep Council
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