What’s your sleep score?
1) When do you eat dinner?
A Around 2-3 hours before I go to bed
B Around an hour before I go to bed
C I rarely eat in the evening
D Just before bedtime
E I sometimes eat in bed…
2) How many days of the week do you drink alcohol?
A I don’t drink
B One, at most
C Only on weekends
D 3-4 days
E Most days of the week
3) How long before bed do you put your phone down?
A As soon as I get home from work
B 1-2 hours
C Around and hour
D Maybe half an hour
E I don’t…
4) When do you stop drinking caffeine?
A I hardly ever drink caffeinated drinks
B I’ll have one cup in the morning
C I won’t have any after lunchtime
D Around 3-4pm
E I’m energised all day
5) How many hours do you sleep each night?
E Sleep? What’s sleep?
6) How do you restrict the light in your bedroom?
A I have blackout curtains
B I have thick, heavy curtains
C I have light curtains
D I have a blind
E I haven’t got curtains…
7) What is the level of sound at night?
A Silent and blissful
B Pretty quiet
C It’s a bit noisy
D I live on a busy main road in town
E I hear sirens all night
8) What is the temperature in your bedroom like?
A Cool but comfortable
B A bit draughty
C Nice and toasty
D Pretty chilly
E Like a sauna
9) How long does it take you to fall asleep?
A 0-5 minutes
B 5-10 minutes
C 10-20 minutes
D 20+ minutes
Now, add up your results
A = +2 points
B = +1 point
C = 0 points
D = -1 point
E = –2 points
-12 to -18 WALKING ZOMBIE
You’re caught in a vicious cycle of a bad sleep routine. Try cutting down on your caffeine intake in the day and eating a lighter meal earlier on in the evening. Once you’ve made one change, make another, then another, and you’ll be well on your way to a deep slumber.
Max Kirsten, sleep coach and hypnotherapist says… Less than seven hours of sleep can impair mental processes and health in the long-term. Aim to have your last meal three hours before bed, and include a balanced mix of protein, vegetables and carbohydrates to promote deep sleep quality.
-4 to -11 SUB-PAR SNOOZER
It may seem all doom and gloom but with a few small changes, you’ll be a sound sleeper in no time. Making sure your bedroom environment is conducive to sleep is one of the simplest changes you can do to see instant results. Check that you’re room is well aired and cool before you slip into bed. Leaving your phone to charge in another room is also a simple way to remove distractions and blue light from your bedroom routine.
Max says… Regularity is the key to good sleep. Set an alarm to go to bed, as well as one to wake up. Avoid working, watching movies and smartphone use in your bedroom and keep your room well ventilated, ideally at a cool temperature of 16-18°C.
-3 to +3 DAY DOZER
You often feel drowsy during the day. Optimise your sleep environment, making sure to block out any noise and light that may be stopping you from getting into a deep slumber. Restricting your alcohol and caffeine intake and keeping an eye on when you’re eating your last meal of the day could also have a significant positive impact on the quality of your kip.
Max says… A 10-20 minute nap before 4pm can help improve cognitive performance, helping you feel your best. If you regularly stay up binge-watching Netflix, you just need to go to bed earlier, and aim to get eight hours of consistent sleep.
4 to 11 WELL RESTED
A couple of lifestyle elements could be holding you back from the perfect night’s sleep. Make sure that you’re sticking to your usual sleep routine and avoid any tech for a couple of hours before bed.
Max says… Our sleep changes every night, particularly if something significant is happening in our lives. Take advantage of the extra hour of sleep when the clocks go back on 27 October. Lowering the lights before bed will help your brain produce the sleep hormone melatonin, ready for sleep when the lights are out.
12 to 18 STELLAR SLEEPER
You’re a sound and rested sleeper. It’s always important to bear in mind that changes in lifestyle, such as drinking alcohol more regularly or elevated stress levels, can quickly have a negative effect on your sleep. Be mindful of any changes in your night-time patterns and make efforts to get back on track with your routine.
Max says… Some nights you’ll dream more, some nights you’ll wake more, some nights you will sleep less than others. This is normal, there is no such thing as a perfect night’s sleep. It’s important to try to keep your sleep routine on track as there are always ways that you can subtly improve it.
Max Kristen is a Clinical Hypnotherapist, NLP Success Coach, Sleep Coach and author. Click here to visit his website.