By answering the following 7 questions, you can find out if you are blessed with healthy sleep or if you have a sleep disorder.
1.Are you tired at night before going to bed?
Yes, very (1 pt.)
Yes (0 pts.)
No (2 pts.)
Rather awake (4 pts.)
2.How long does it take you to fall asleep?
I fall asleep immediately (0 pts.)
It takes me longer than 10 minutes (1 pt.)
It takes me longer than 30 minutes (4 pts.)
3. do you sleep through the night?
Yes (0 pts.)
I occasionally wake up briefly (1 pt.)
I lie awake for a long time (3 pts.)
I often can’t get back to sleep at all (4 pts.)
4. do you snore at night?
No (0 pts.)
Yes (1 pt.)
Respiratory arrests have been observed (5 pts.) *
5, Do you wake up at the desired time in the morning?
More than 60 minutes early (3 pts.)
A little earlier (10 to 60 minutes) (1 pt.)
Just right (0 pts.)
It is not easy for me (2 pts.)
I find it very difficult (4 pts.)
6.When do you feel fresh and alert after getting up?
Immediately (0 pts.)
After 10 minutes (1 pt.)
After breakfast (2 pts.)
Not until around noon (4 pts.)
7.If you look at the whole day, then….
…you are fit throughout (0 pts.)
…you are a little more tired at noon (1 pt.)
…you are very tired at noon (2 pts.)
…you are more often tired during the day (3 pts.)
…do you occasionally fall asleep involuntarily (5 pts.) *
Evaluation
If you scored less than 10 points, you have good to average sleep. If you score more than 10 points, your sleep is disturbed. If you have been suffering from these symptoms for a long time, a visit to the doctor would be advisable. If you have more than 15 points, you should seek medical attention as soon as possible. A referral to a sleep specialist or sleep medicine center may then be advisable.
*) If you have marked one of the two answers with *, you should immediately visit a sleep specialist or a sleep medical center.Source: Jürgen Zulley et al, “Die kleine Schlafschule”, Herder, 8.90 euros.
