If you are not sure whether you are at risk, take the Sleep Quiz below to help determine if you show symptoms of a sleep disorder. Once you've finished the quiz, take the results to your doctor for discussion. You may want to consider a sleep study to help determine if, and what kind of sleep disorder you may have.
If you checked two or more statements above, you should inform your physician.
Sleep hygiene means habits that help you to have a good night's sleep. Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades.
You can dramatically improve your sleep quality by making a few minor adjustments to lifestyle and attitude.
It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 ½ hours in bed in order to keep the sleep pattern consolidated. In addition, good sleep hygiene practices include:
Insomnia is often caused by worrying. Suggestions include:
The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week.
Your Sleep Diary records how much Sleep you have gotten, when you went to Sleep and when you got up and some other facts about your Sleeping routines. The Sleep Diary is very simple. You will print out a blank form and you will fill it in. You do not need to be exact with times. Estimates are good enough. Always track other factors in your Sleep Diary, such as getting up in the middle and why.
Here are some of the things that should be entered in your Sleep Diary every day: