How Do You Know If You Are You Sleep Deprived?
Do you suffer from sleep deprivation? Other than the number of hours of sleep you get each night, how can you tell if you're sleep deprived?The best way is to see how quickly you fall asleep during the day when you're given a chance.
This is how researchers measure sleep deprivation.
The Multiple Sleep Latency Test is used by scientists to assess the level of an individual's sleep deprivation.
Research subjects are given a place to lie down comfortably in a quiet, dark room in the middle of the day.
The volunteer's brain waves are monitored to see if and when they go to sleep.
The test lasts just 20 minutes.
If a the subject falls asleep in under 5 minutes this represents a severe sleep deficiency.
These subject's "physical and mental reactions are often very impaired".
Falling asleep in between 5 and 10 minutes is considered being "borderline" sleep deprived.
Falling asleep between 10 and 15 minutes indicates an acceptable amount of sleep need.
Falling asleep in 15 to 20 minutes or not at all suggests that the subject has an excellent level of alertness.
Another way to see how sleep deprived you are, is to look at how sleepy you are.
The sleepier you are the more you need sleep, right? This evaluation, called the Epworth Sleepiness scale(2), is applicable whether you're someone who needs more or less sleep.
If you're sleepy during the day, you're just not getting enough sleep.
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 Rate each of these situations:
0-5 you have a slight or no sleep debt 6-10 you have a moderate sleep debt 11-20 you have a heavy sleep debt 21-25 you have an extreme sleep debt A score of 6 or more suggests that you are sleep deprived.
It's time for you to start getting more sleep.
Is your getting enough healthy sleep more than an issue of simply making enough time to sleep? If so, then spend some time learning about the causes of insomnia so that you can begin to get the sleep that you need.
Why is sleep so important? Research shows that sleep deprivation can make you more vulnerable to illnesses such as infections, diabetes, cancer, heart disease and more.
This is how researchers measure sleep deprivation.
The Multiple Sleep Latency Test is used by scientists to assess the level of an individual's sleep deprivation.
Research subjects are given a place to lie down comfortably in a quiet, dark room in the middle of the day.
The volunteer's brain waves are monitored to see if and when they go to sleep.
The test lasts just 20 minutes.
If a the subject falls asleep in under 5 minutes this represents a severe sleep deficiency.
These subject's "physical and mental reactions are often very impaired".
Falling asleep in between 5 and 10 minutes is considered being "borderline" sleep deprived.
Falling asleep between 10 and 15 minutes indicates an acceptable amount of sleep need.
Falling asleep in 15 to 20 minutes or not at all suggests that the subject has an excellent level of alertness.
Another way to see how sleep deprived you are, is to look at how sleepy you are.
The sleepier you are the more you need sleep, right? This evaluation, called the Epworth Sleepiness scale(2), is applicable whether you're someone who needs more or less sleep.
If you're sleepy during the day, you're just not getting enough sleep.
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 Rate each of these situations:
- Sitting and reading
- Watching TV
- Sitting inactive in a public place (e.
g.
a theater or a 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
0-5 you have a slight or no sleep debt 6-10 you have a moderate sleep debt 11-20 you have a heavy sleep debt 21-25 you have an extreme sleep debt A score of 6 or more suggests that you are sleep deprived.
It's time for you to start getting more sleep.
Is your getting enough healthy sleep more than an issue of simply making enough time to sleep? If so, then spend some time learning about the causes of insomnia so that you can begin to get the sleep that you need.
Why is sleep so important? Research shows that sleep deprivation can make you more vulnerable to illnesses such as infections, diabetes, cancer, heart disease and more.
