Patient Resources
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.
SCORE CARD
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.
(219) 756-8000
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
Behavioral Techniques
- 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.
Environment
- 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.
Diet
- 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
- 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.
