Epworth Sleepiness Scale

How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired? This refers to your usual way of life in recent times. Even if you have not done some of these things recently try to work out how they would have affected you. Use the following scale to choose the most appropriate number for each situation: 0 = no chance of dozing 1 = slight chance of dozing 2 = moderate chance of dozing 3 = high chance of dozing
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Finding Your Score

Add up each number for each of the questions to get your total score. Your total score should range between 0 and 24. If you are working with a Health Educator you can email them this score. If your score is between 15-24 we would encourage you to make an appointment with a provider at the Davison Health Center by calling 860-685-2470. If your score is between 9-14 then you can set up an appointment with a Health Educator at WesWell by calling 860-685-2466 to create a specific plan for you to improve your sleep hygiene. If you have a score between 0-8 then it is a good indicator that you are getting enough sleep.

Recommendations

Many of the best practices for sleep hygiene are simple, but are different for everyone. We want to share a couple with you that you can try. You should try a combination of the ones that you think might work for you for 7-10 days. Then assess if they are working. If they work, great! If you don’t feel your sleep hygiene has improved, then eliminate the things you didn’t find helpful, add new techniques and try for another 7-10 days. *Create a good sleep environment – this could mean ensuring it is completely dark in your sleeping area, sleeping in a cool temperature or not falling asleep with the television or computer on. *Establish regular sleep hours – these hours and the length of them is different for everyone but it should be between 6-8 hours a night, and the time you go to sleep and wake up should be around the same time every day, even on weekends. This will help regulate your circadian rhythm. *Create bedtime routines to help unwind – establish a routine pattern that will become an indicator to your body that it is time for sleep. This could include reading for pleasure, dimming the lights, listening to relaxing music, guided relaxation exercises or anything you find relaxing. * Reduce and manage stress close to bedtime – you may want to keep a notebook next to your bed where you can write down the thoughts or ideas that pop into your mind so that your mind can rest. You also should avoid doing stressful activities or doing anything that increases your heart rate 2 hours before bed. *Reduce water and food intake two hours before bedtime –research suggest that eating or drinking before sleeping can cause a bit of reflux. Your digestive system is working at full speed when your body should be relaxed, calm. *Limit caffeine and alcohol intake – caffeine is found in coffee, tea, soda and chocolate. Be conscious of what you are consuming if trying to avoid caffeine. While alcohol may help you fall asleep it will disrupt sleep later and interfere with restorative sleep. *Use your bed for sleeping & sex only – try not to use your bed as an office, workspace or hang out space. This will allow your body to associate your bed with sleeping.

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