Epworth Sleepiness Scale
The following questionnaire will help you measure your general level of sleepiness. Please rate the chance that you would doze or fall asleep during different situations. A score of 0 means you would never doze or fall asleep in a given situation. A score of 3 means that there is a very high chance that you would doze or fall asleep in that situation. It is important that you choose a number (0 to 3) for each of the eight situations.
9 or less:
Within normal limits
11 or more:
Excessive daytime sleepiness. You need further evaluation.
This is not a diagnosis.It is important to consider all of the signs and symptoms associated with sleep disorders. It is important to follow up with your physician or call the sleep center for a referral to a sleep specialist.
SLEEP APNEA KILLS! It's that serious...
51% of the American workforce report that sleepiness on the job interferes with the amount of work they get done.
40% admit that the quality of their work suffers when they're sleepy.
68% say that sleepiness interferes with their concentration and makes handling stress on the job difficult.
19% report making occasional or frequent work errors due to sleepiness.
24% have difficulty getting up for work two or more workdays per week.
7% of all workers admit to having changed jobs in order to get more sleep.
68% of shift workers report problems sleeping.
80% of persons with uncontrolled high blood pressure suffer from sleep disorder breathing.
60% of people who have had a stroke suffer from sleep disorder breathing.
50% of person with congestive heart failure suffer from sleep disorder breathing.
45% of persons with high blood pressure suffer from sleep disorder breathing.
A Guide to Better Sleep
- Keep a regular sleep schedule
- Create a relaxing evening / bedtime routine.
- Use your bedroom for sleep.
- Limit the time you spend in bed trying to fall asleep.
- Relax outside the bed and try again when tired.
- Designate a time and place for dealing with anxiety and problem solving.
- Take a hot bath or shower immediately before bed.
- DARK. Make your room as dark as possible for sleeping.
- COOL. A cool room is better for sleeping than a warm room.
- QUIET. Use earplugs or white noise to reduce external noises.
- Use a comfortable pillow.
- Newer mattress. Your mattress should not be older than 10 years.
- Avoid caffeine 4-6 hours before your desired bedtime.
- Avoid alcohol 4-6 hours before your desired bedtime.
- Reduce or quit smoking. Nicotine withdraws can substantially disrupt your sleep.
- Do not go to bed hungry or overly full
- Exercise. Talk with your physician about an appropriate exercise program for your level of fitness.
- Finish your exercise program 3 hours before your desired bedtime.