Sleep Test

This sleep test gives a clinical and perception approach to sleep issues and tells you if there are any real problems caused by your insomnia or tiredness. Discover more information on this subject below the form.


Section 1 of 2

1. Do you wake up feeling heavy or tired?
2. Do you feel more tired during the day although you sleep enough?
3. If you wake up in the middle of the night, do you have trouble going back to sleep?
4. Do you use to have dinner late?
5. Do you often wake up dehydrated?
6. Do you twitch or jerk your legs or arms during sleep?
7. Do you think stress or anxiety might affect your sleep?
8. How do you wake up in the morning?
9. How would you assess the quality of your sleep?
10. How long it takes you to fall asleep?
11. Which do you consider is your sleep problem?
12. How many hours do you sleep on average?

Section 2 of 2

13. Are your perceived sleep problems impairing your daily activities?
14. Do you have other breathing problems that prevent you from deep sleep?
15. Do you consume caffeinated beverages in the afternoon?
16. Do you move a lot during sleep?
17. Do you wake up during your sleep?
18. Do you experience nightmares?
19. Do you or your partner snore?
20. Do you sleep in a properly aired room?
21. Do you consider you have comfortable sleep conditions?
22. Do you take baths before you go to sleep?
23. Do you consider you have a stable sleep pattern?
24. Do you undergo any treatment that could affect your sleep?

Other Tools You May Find Useful

■ Epworth Sleepiness Scale Calculator

■ Vitamin Calculator

■ Sleeping BMR Calculator

■ Sleep Cycle Calculator

How does the sleep test work?

You can use this health tool to determine if there are any sleep problems that might affect your overall health and if so how serious these are. You can check whether you suffer from serious insomnia or if you have some habits that prevent you from having a good night’s sleep.

There are 20 relevant questions that you need to answer to and the choices you have are quite straightforward so they will reflect both your perception and some clinical information regarding your sleeping habits.

You will receive a brief description of your state and whether there are any reasons for you to worry. This sleep test will offer you some personalized advice according to your answers as well if there are things you need to take in consideration in the future in order to improve your sleep.

Sleeping assessment

An efficient sleep analysis of your habits should take both clinical, perceived and lifestyle aspects in consideration. In regard of the clinical aspect you should take a look at your general health, whether you are under any kind of treatment or if you snore or suffer from any breathing impairing conditions.

You should also take a good look on whether you have a disrupted sleep because of twitching of your limbs. Under clinical aspects you could also refer to whether you suffer from anxiety, depression or other disorder of this kind.

When it comes to lifestyle you could analyze how many hours you sleep per week, whether you have a strict program with going to sleep and waking up hours and how many nights per week you go out or don’t slip.

Don’t forget to take into account any problem or concern that might keep you from falling asleep or ultimately keeping awake or waking up in the middle of the night.

In regard of perceived effects of sleep you should see whether you are waking up more tired than you went to sleep.

How to improve your sleeping quality?

Here are some tips on what you should avoid and what you could do to change your sleep, things you can easily put in practice to great results with a bit of persistence:

■ Try to go to sleep at similar times every day.

■ Don’t lose too many nights on a regular basis.

■ Try to take a walk or exercise before you go to bed.

■ Avoid thinking about your problems before you sleep.

■ Make sure you sleep in an airy room with a comfortable temperature.

■ Don’t read on a mobile device right before you sleep.

■ Don’t bring work or read in bed during the day.

■ Avoid drinking caffeinated beverages late in the afternoon.

■ Try sleeping in a dark room.

References

1) Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. (2015) The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Med Rev. 22:23-36.

2) Czeisler CA,  Gooley J. (2007) Sleep and Circadian Rhythms in Humans. Cold Spring Harbor Symposia on Quantitative Biology 72 (1): 579–97

13 Jan, 2015