Have you ever wondered if you are getting the right amount of sleep or if you could be doing something to sleep better? Preparing your mind and body for peak performance through better sleep is vital, here are four quick True or False tests to help you understand more about sleep to help you reach your peak. Self-test A reveals your general knowledge of sleep, self-test B tells how likely it is that you are sleep deprived, self-test C examines your current sleep practices, and self-test D probes for problems that could indicate you have a sleep disorder.
Self-Test A: What’s My Sleep IQ?
Please indicate true or false for the following statements:
1. Newborns dream less than adults
2. Men need more sleep than women.
3. Not everyone dreams every night.
4. As you move from early to later adulthood you need less sleep.
5. By playing audiotapes during the night, you can learn while you sleep.
6. Chocolate candies provided on your hotel pillow will help you sleep better.
7. If you have insomnia at night, you should take a long nap during the day.
8. Sleeping pills are very helpful for people who have had insomnia for
months.
9. Arousing a person who is sleepwalking can be very dangerous.
10. A soft mattress is better than a hard one for obtaining good sleep.
11. You are most alert when you first wake up.
12. To promote optimal sleep the best time to exercise is early in the morning.
13. A sound sleeper rarely moves during the night.
14. A boring meeting, heavy meal, or low dose of alcohol can make you sleepy, even if you are not sleep-deprived.
15. Sleep before midnight is better than sleep that begins after midnight.
–This test reveals your general knowledge of sleep, all the above statements are false. How did you score?
Self-Test B: Am I Sleep-Deprived?
Please indicate true or false for the following statements:
1. I need an alarm clock in order to wake up at the appropriate time.
2. It’s a struggle for me to get out of bed in the morning.
3. Weekday mornings I hit the snooze button several times to get more sleep.
4. I feel tired, irritable, and stress-out during the week.
5. I have trouble concentrating and remembering.
6. I feel slow with critical thinking, problem solving, and being creative.
7. I often fall asleep watching TV.
8. I often fall asleep in boring meetings or lectures or in warm rooms.
9. I often fall asleep after heavy meals or after a low dose of alcohol.
10. I often fall asleep while relaxing after dinner.
11. I often fall asleep within five minutes of getting into bed.
12. I often feel drowsy while driving.
13. I often sleep extra hours on weekend mornings.
14. I often need a nap to get through the day.
15. I have dark circles around my eyes.
–If you answered true to 3 or more of the 15 items, you are probably not getting enough sleep.
Self-Test C: How Good Are My Sleep Strategies?
Please indicate true or false for the following statements:
1. I go to bed at different times during the week and on weekends, depending on my schedule and social life.
2. I get up at different times during the week and on weekends, depending on my schedule and social life.
3. My bedroom is warm or often noisy.
4. I never rotate or flip my mattress.
5. I drink alcohol within two hours of bedtime.
6. I have caffeinated coffee, tea, colas, or chocolate after 6 pm.
7. I do not exercise on a regular basis.
8. I smoke.
9. I regularly take over-the-counter or prescription medication to help me sleep.
10. When I cannot fall asleep or remain asleep, I stay in bed and try harder.
11. I often read frightening or troubling books or newspaper articles right before bedtime.
12. I do work or watch the news in bed just before turning out the lights.
13. My bed partner keeps me awake by his/her snoring.
14. My bed partner tosses and turns or kicks/hits me during his/her sleep.
15. I argue with my bed partner in bed.
–If you answered true to one of the above questions, it is likely that at least one aspect of your lifestyle is interfering with your sleep.
Self-Test D: Might I have a Sleep Disorder?
Please indicate true or false or the following statements:
1. I have trouble following asleep.
2. I wake up a number of times during the night.
3. I wake up earlier than I would like and have trouble falling back asleep.
4. I wake up terrified in the middle of the night, but I do not know why.
5. I fall asleep spontaneously during the day in response to high arousal, such as when I hear a funny joke.
6. I have been told that I snore loudly and stop breathing temporarily during sleep.
7. I walk or talk in my sleep.
8. I move excessively in my sleep.
9. I have hurt myself or my bed partner while I was sleeping.
10. I become very confused, afraid, and/or disoriented after sundown.
11. I cannot fall asleep until very late at night or cannot wake up in the morning.
12. I cannot stay awake early in the evening and I wake up before dawn.
13. I feel mild pain or a tingling sensation in my legs just before falling asleep.
14. I physically act out my dreams during the night.
15. I am often too anxious, depressed, or worried to fall asleep.
–If you answered True to any of the above questions, you may have a sleep disorder.
Maas, Dr. James B., Megan L. Wherry, David J Axelrod, Barbara R. Hogan, and Jennifer A. Blumin. Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance. New York : Villard, 1998.
Mass, James B., Dr. “Sleep Diagnostic Tests.” Power Sleep. N.p., n.d. Web. 20 Dec. 2013. htdocs/diagnostics.htm>.