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What's Your Sleep Score?
Ninety-three million Americans are chronically sleep deprived. Are you getting the sleep you need to be your best? If you want to be fully alert, mentally sharp, creative and energetic all day long, sleep experts have shown you can't take a good night's sleep for granted. With this simple quiz, Sleep Country USA will help you calculate your Sleep Score by examining your sleep habits, environment and schedule. We also provide tips to improve your score so you can get the most from every night's sleep.
During boring meetings, I...
My family or coworkers would describe me as...
I nap...
I can fall asleep...
When going to bed, I fall asleep...
In the morning, I...
Most nights I sleep...
After I wake in the morning...
I wake up...
On the weekends I...
Right before sleeping, I usually...
My bedroom is...
When I go to bed with a back or muscle ache...
After going to bed, I...
I consider myself...
(If you share your bed) My sleeping partner...
Score goes here
You've developed good sleep habits. You've already realized that even six hours of quality sleep are better than eight hours of interrupted sleep. Energy and alertness are your reward.
Unfortunately, you're not getting the highest-quality sleep. The good news is, you already have some good sleep habits to build on. You'll be amazed at the benefits quality sleep brings to your mind and body. With quality sleep, your mind consolidates the day's learning into memory, stimulates growth, repairs body tissue, even strengthens your immune system.
You're like nearly 93 million other Americans: sleep deprived. You're depriving your mind and body of the chance to reboot, producing serious daytime consequences in terms of learning, thinking, memory and performance. You need to make quality sleep a priority to improve your quality of life.
Numbers in this range may be a sign of chronic sleep deprivation. If you feel you're seriously sleep deprived, you should consider consulting your doctor or a sleep specialist.
Top 10 Tips for Quality Sleep
- Give yourself “permission” to go to bed. Put away your to-do lists and make sleep a priority.
- Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime.
- Develop a sleep ritual. Doing the same thing each night just before bed signals your body to settle down for the night.
- Keep regular hours. Keep your biological clock in check by going to bed and waking up at the same time even on weekends.
- Create a restful place to sleep. Sleep in a cool, dark room that is free from noises that disturb your sleep.
- Sleep on a comfortable, supportive mattress and foundation. It's diffulcult to sleep in a bed that's too small, too soft, too hard or too old.
- Exercise regularly. Regular exercise can help relieve daily tension and stress - but don't exercise too close to bedtime or you may have trouble falling asleep.
- Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep.
- Don't smoke. Smokers take longer to fall asleep and wake up more often during the night.
- Reduce alcohol intake. Drinking shortly before bedtime interrupts and fragments sleep.
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