“Sleep is that golden chain that ties health and our bodies together.”
Thomas Dekker
SLEEP DEBT ASSESSMENT QUESTIONNAIRE
The following questionnaire has been taken from The Promise of Sleep by Dement and Vaughan.
How likely are you to doze off or fall asleep in the following situations? Score yourself using this scale:
0 = would never doze
1 = slight chance of dozing
2 = moderate chance of dozing
3 = high chance of dozing
- Sitting and reading
- Watching TV
- Sitting, inactive in a public place, e.g., a theater or meeting
- As a passenger in a car for an hour without a break
- Lying down to rest in the afternoon when circumstances permit
- Sitting and talking to someone
- Sitting quietly after a lunch without alcohol
- In a car while stopped for a few minutes in traffic
Evaluate your total score as follows:
| 0-5 | Slight or no sleep debt |
| 6-10 | Moderate sleep debt |
| 11-20 | Heavy sleep debt |
| 21-25 | Extreme sleep debt |
Hacking Sleep: Engineering a High Quality, Restful Night
Getting enough sleep beats any supplement. If you can get 30-60 min more each night, you’ll recover better, manage blood sugar better, lose fat / gain muscle more easily, and make smarter decisions.
Of course, “get more sleep” is an outcome. We can’t control that. We only control behaviors. Thus, “sleep X hours” isn’t the goal. The goal is to do the stuff that, when done consistently, lead you towards more/better sleep.
For example, you can:
- Build a pre-bed sleep ritual
- Establish a consistent sleep schedule
- Sleep environment: Dark – Quiet – Cool
- Organize workout schedule to promote evening relaxation
- Do mind-body scan to help wind down
- Get enough outdoor activity and light for circadian rhythms
- Naps as needed limit to 20-30 min, aim for (1-4 PM)
- Plan evening meals to facilitate sleep
- Refrain from drinking alcohol since it reduces sleep quality
- Track, schedule and sleep quality to look for patterns
- Use certain nutritional supplements
Sleep and Athletic Performance
Use quality restful sleep to your advantage for feeling, moving, and performing your best. The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. UpRight Movement is a Force Multiplier supporting you with its Regeneration Guidelines.
Click Here For: Hacking Sleep, The Power of Sleep, Sleep Mindmap, Sleep Guide, Sleep & Performance
