At the beginning of the week, record in a journal how you feel in general. Record your "Sleepiness Score" (using the Epworth Sleepiness Scale). Then, make a commitment to follow these recommendations for good sleep hygiene:

1. Awaken at the same time every day.
2. Get as much bright light as possible (preferably out of doors) during desired wake time. Consider a walk in the morning before work (consider walking to work).
3. Take a 45 minute walk every day out of doors.
4. Limit caffeine (coffee, tea, soft drinks, chocolate). Drink no more than two cups of coffee within 2-3 hours of wake time per day. Try to eliminate caffeine if you have trouble sleeping.
5. Limit smoking if possible. Try to limit smoking if you have trouble sleeping.
6. Limit alcohol intake to 2 small drinks per day or less. Try to eliminate alcoholic beverages if you have trouble sleeping.
7. You may nap in the daytime if you are sleepy. However, napping should be avoided if you have trouble sleeping at night (insomnia).
8. Use your bedroom only for sleeping and sex. Do not use your bedroom as an office.
9. Start bedtime preparation 9 hours before desired wake time.
   1. One hour before bedtime end your day. Spend 15 minutes writing down your worries, concerns, and successes in a journal. Then spend 45 minutes in relaxing, non-alerting activities such as light reading, listening to classical music, taking a warm bubble bath, meditating, relaxing, and drinking a small glass of warm milk and honey.
   2. Then lie down, close your eyes and enjoy sleep onset.
   3. If you find you have trouble sleeping, get up and go to a different room and relax until you are sleepy. Then go back to bed. This may be repeated but make sure you wake up at the same time every day.

After one week of 8 hours of sleep per night, record in your journal how you feel. Repeat the Epworth Sleepiness Scale. Has there been improvement? Would you consider sleeping 8 hours every night from now on?

 

What are signs of a sleep disorder, and when should I consult my doctor?  

 

Epworth Sleepiness Scale