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Follow These 4 Sleep Expert Tips to Avoid Daytime Sleepiness

(Phoenix, AZ) January 11, 2017 – One in three Americans are making a significant lifestyle choice that affects their long-term wellness and has a big impact on their relationships, work productivity, and every aspect of their lives. The solution to this epidemic is not found at the gym, the health food store, or in the number of candy bars consumed every day. The answer lies in your bedroom.

According to a study by the Centers for Disease Control and Prevention (CDC), one-third of American adults are not getting enough sleep on a regular basis (characterized as more than 7 hours of sleep a night). Lack of quality sleep at night results in daytime sleepiness, which takes a toll on everyday activities. Are you one of the 50-70 million Americans going about their lives in a state of sleep deprivation?

To get a quick assessment of your sleep quality, take this short quiz. Developed by Dr. Murray Johns, the Epworth Sleepiness Scale is a self-administered quiz that can help you determine your daytime sleepiness, which is generally a result of poor nighttime sleep.

Epworth Sleepiness Scale: How likely are you to doze off or fall asleep in the following situations? Rather than just feeling tired in these situations, try and gauge how likely you are to actually fall asleep. Use the following scale to choose the most appropriate number for each situation:

0 = would never doze

1 = slight chance of dozing

2 = moderate chance of dozing

3 = high chance of dozing

Rate the following activities from 0 to 3 based on how likely you are to doze off:

  • 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 the traffic __

Total Score: ___

If you scored less than 10, your sleep is considered “normal”, but if you scored more than 10, it might be time to make some changes.

Add better sleep to your New Year’s resolutions with these 4 tips for getting a restful night.

  1. Stick to a regular schedule of sleep.

Maintain a regular bedtime and a regular waking time, even on the weekends. It’s ok to sleep in once in a while, but keeping a regular schedule helps your body’s internal clock. You’ll fall asleep faster and stay asleep.

  1. Make your bedroom ideal for sleep.

Keep your bedroom cool, between 60-67 degrees. Block out light from windows with blackout curtains and remove any noise that could disturb your sleep. While you can’t kick a snoring partner out of the bed, consider using white noise machines or fans to help drown out the noise

  1. Don’t use alcohol to help you fall asleep.

Although drinking wine, beer, or spirits can make you feel drowsy before bedtime, it’s what happens in the middle of the night that can affect your sleep quality. While it’s common to fall asleep quickly after consuming alcohol, it’s also just as common to wake in the middle of the night. After drinking, production of adenosine (a sleep-inducing chemical in the brain) is increased, which helps you fall asleep fast. But once the chemical subsides, you are likely to wake up before you are truly rested.

  1. Keep electronic devices out of your bed.

Some people find that using phones, tablets, and laptops right before bedtime can cause them to have trouble falling asleep. The particular type of light these screens emit activates your brain, making it harder to settle down. Opt for a good old fashioned book instead if you need time to wind down before bed.

If daytime sleepiness is negatively affecting your life and nothing seems to help, consider scheduling an appointment with Lauri Leadley, clinical sleep educator and president of Valley Sleep Center, to make sure there are no serious issues impacting your sleep quality.

About Valley Sleep Center: 

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.

Valley Sleep Center provides diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems. Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine. For more information, go to www.valleysleepcenter.com.


Wendy Kenney, Media Relations

(480) 242-5219 / wnkenney@gmail.com

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