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Identifying Your Sleep Problem
If you have trouble getting a good night's sleep, the following quiz will help you define your sleep problem.
Tick the ones that apply to you. • Do you have difficulty getting to sleep?
• Do you drop off to sleep easily but wake a short time later and are unable to go back to sleep?
• Do you wake up many times during the night?
• If so, do you have a problem getting back to sleep?
• Do you sleep all, or most, of the night but wake up feeling tired?
Answering YES to most of the above questions, indicates that you probably have a sleep problem that requires professional intervention. • Do you drop off to sleep in front of the TV during the day?
• Do you go to bed before 9pm at night and expect to sleep until 7am?
• Do you do shift work?
• If so, do you take time to "unwind" before going to bed?
• Do you wake up at normal times at weekends but then go back to sleep to "catch up"?
• Do you go to bed at several different times during the week?
Answering YES to most of the above questions suggests that your lack of routine is the cause of your sleep problems. • Do you wake up at night having difficulty breathing?
• Does your partner complain that you snore loudly?
• Are you overweight?
• Do you have an old or new injury to your nose that affects your breathing?
Answering YES to the above questions suggests you may have a health problem that is affecting your breathing during sleep. See your doctor and tell him/her of the above symptoms. • Do you have an ongoing illness or injury that affects your ability to fall asleep?
• Do you suffer pain at night?
• Do you take medications?
Answering YES to the questions indicates that your health problem may be the cause of your insomnia. Visit your doctor to see if more effective pain relief may be available for you. • Do you drink more than 2 cups of coffee a day?
• Do you drink coffee after 2pm?
• Do you drink Cola drinks or any soft drinks that contain caffeine?
• Do you drink Diet soft drinks that contain caffeine?
• Do you go to bed soon after a heavy meal?
• Do you watch TV in bed?
• Do you work on your computer immediately before going to bed?
Answering YES to any of the above questions shows that stimulants such as caffeine, or an alert mind are keeping you awake. You can resolve this by taking the appropriate action. • Is your bed mattress firm and comfortable?
• Do you have light, relaxing colours in the bedroom?
• Is the paint on the wall a relaxing colour? (light colours are relaxing)
• Do you have too many blankets on the bed?
• Do you leave an electric blanket on while you sleep?
• Do you have a window open slightly or have some other way of getting fresh air into the bedroom?
• Is your bedroom light in the mornings?
Your responses to the above questions suggests that your bedroom environment may contribute to your insomnia. • Do you have unresolved problems with your partner?
• Do you have financial problems?
• Do you have problems at work?
• Do you feel depressed?
• Do you have worries about other members of your family?
• Has there been a recent death in the family?
• Does a family member suffer from a serious illness?
If you have answered YES to any of these questions, then stress, worry, anxiety, grief, or depression are causing your insomnia. You may need to receive professional counselling to resolve the issues.
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