Is My Sleeping Schedule Healthy?

Feeling sleepy all the time is debilitating. Sleepiness is more than an annoyance; it can make it hard to do day to day tasks and perform well at work or school. Sleepiness is also an avoidable cause of accidents. Daytime sleepiness might simply mean that you are not sleeping enough.  But it also can be a sign of anxiety or depression or more significant sleep disorders like sleep apnea. Measuring your sleepiness level  objectively can help you take steps to improve your sleep and decide when a medical evaluation is needed.

Medwiki's sleep quiz – the Epworth Sleepiness Scale (ESS) – is a questionnaire designed to measure your daytime sleepiness, which can mean either poor sleep quality or quantity. You can also try a sleep calculator to assess if you're getting enough rest based on your sleep cycle. The ESS consists of 8 short questions, each asking about your likelihood of falling asleep during different activities, such as reading or watching TV. Your responses are scored from 0 to 3, with higher scores indicating greater daytime sleepiness. Alternatively, use a sleep cycle calculator or a sleep time calculator to evaluate how well you’re managing your sleep routine. Taking the Epworth Sleepiness Scale regularly or using a sleep calculator by age can help you monitor your daytime alertness and make informed decisions about your health.

Maintain a sleep schedule with a regular time to go to bed and to wake up. Try to get 7 to 8 hours of rest every night. You can use a sleep calculator hours to ensure you're on track. Make sure your sleeping environment is quiet and dark. Avoid daytime naps. Naps can make it hard to fall asleep or stay asleep. Limit tea, coffee, and energy drinks. Caffeine in these drinks can keep you awake. Limit alcohol, particularly before bedtime. Alcohol can cause you to wake up at night. Avoid screen time before bedtime. Daily physical activity can improve sleep quality. If you are still sleepy after improving your sleep hygiene,  discuss it with your doctor to rule out any serious conditions.