| Making sure we are getting ample rest is one of the | | | | sleep schedule for the entire week. If you lay down |
| single-most important factors in maintaining a positive | | | | and aren't sleepy, don't get out of bed. Read a book or |
| attitude and lower-stress which in turn increases our | | | | listen to music to relax.Avoid caffeine.Cut off caffeine |
| ability to challenge life, care for our selves, and care for | | | | (even if you think it doesn't affect you) at least 6 hours |
| others. With today's hectic pace many of us aren't | | | | before going to sleep.Smokers: If you smoke, avoid |
| refueling with adequate sleep or quality sleep. Lack of | | | | smoking an hour before going to bed. Smoking can |
| sleep or lack of quality sleep is not something to take | | | | cause restless sleeping.Health Watch: Our need for |
| lightly. When we are tired we lose our ability to operate | | | | sleep is tied to body weight - the more we weigh, the |
| at our best which can quickly damage relationships, | | | | more sleep we need. Snoring, which interferes with |
| self-esteem, and job performance.Are you getting | | | | solid sleep, can also often be reduced through weight |
| enough sleep?Answer these questions based on the | | | | loss and physical activity. Excess weight doesn't just |
| last 7 days:Do you sleep through your alarm clock | | | | affect us during the day, but at night as well. Consider |
| (once or more a week) | | | | beginning a health regimen to increase energy and |
| Do you use the snooze button to sneak some extra | | | | improve sleep.Worried? If your mind is filled with |
| sleep? | | | | worries, write them out in a journal before going to |
| Do you sleep in on weekends or days off? | | | | bed.Create a Relaxing Routine: A bath or shower |
| Do you wake up feeling non-refreshed? | | | | before bed, reading a book, listening to calming music |
| Do you find that you are irritable during the day | | | | or doing some stretching can all help slow down the |
| (especially in the afternoon)? | | | | body and mind for more restfull sleep.Avoid late night |
| Do co-workers or family members often ask what is | | | | snacking:After dinner, minimize any snacking to very |
| bothering you (they can't identify an obvious source)? | | | | simple and easy-to-digest snacks. If a body is working |
| Do you have difficulty focusing on a task for over an | | | | to digest a lot of food it can hamper the sleep |
| hour and completing it accurately? | | | | process. Avoid snacks with additives or artificial |
| Do you find yourself making "little" or "silly" mistakes? | | | | sweeteners and avoid protein.Prepare at night: |
| (Mistakes that could have been easily avoided by | | | | Prepare as much as you can for the day ahead. Set |
| paying attention to detail.) | | | | out clothes. Plan you day. Advance preparation helps |
| Does the amount of sleep you get each night vary by | | | | people relax so they can sleep better.Activity matters: |
| more than an hour? (Example: 6 hours Monday, 5 | | | | As our activity increases through this program to 5 |
| hours Tuesday, 8 hours Saturday) | | | | days-a-week of 30 minutes activity, you should find |
| Would you describe yourself as moody or would your | | | | your sleep quality improves. Try to avoid exercising |
| co-workers or family?Someone who is getting | | | | right before bed as exercising creates endorphins and |
| adequate sleep will usually answer less than 2 yes | | | | energy that will make it hard to sleep.Make a |
| responses. If you marked between 3 and 5, lack of | | | | sleep-friendly environment: Make the room as dark as |
| sleep or lack of quality sleep is likely having a negative | | | | possible--use an eye mask if necessary. Use ear plugs |
| impact on your life. If you marked 6 or more, lack of | | | | to block out sound or use a fan or soft-constant music |
| sleep or lack of quality sleep cannot be ignored any | | | | to mask sounds that can disturb sleep. Turn your clock |
| longer. Not only is it bad for your health and stress | | | | so you cannot see the time.But I don't have enough |
| level, it is also a risk for hurting your overall | | | | time to sleep!If you don't get ample sleep and score |
| performance and relationships.Notes: If you scored 5 | | | | high then you are going to have a lot of extra |
| or more, you may want to re-take this quiz each | | | | pressure and problems to deal with. Instead of |
| week to monitor your improvement. Also, scores can | | | | spending hours of dealing with stress, why not just use |
| vary week to week depending on hormones. We | | | | those hours to get the sleep your body needs? When |
| shouldn't seek continual perfect weeks, but we want | | | | you sacrifice sleep, remember that you aren't only |
| to make sure that more often than not we are getting | | | | affecting you--but all of those who interact with you! |
| our zzzz's. Aim to be marking 3 or less yes responses | | | | Need more help on sleep? Check out the National |
| 3 out of every 4 weeks.How much sleep do I | | | | Sleep Foundation at Weekly Challenge:How did you |
| need?That answer varies greatly person-to-person. | | | | score on the sleep test? Based on your answers, |
| The best way to uncover your personal sleep quota is | | | | what are two changes you can make this week to |
| to use the above quiz as a guideline. Experiment with | | | | improve the quality of your sleep? To learn more |
| different hours of sleep each week. When you find | | | | about the 16 Step Health Challenge with Brook Noel |
| your scores are low, you are likely in the right range | | | | visit => from Week 5 of the 16 Week Health |
| for you. However, prior to monitoring your nightly | | | | Challenge ProgramBrook Noel is the creator of the |
| zzzz's to determine your optimum level, make sure | | | | best-selling 70 Day Life Makeover Program for |
| you have followed the suggestions that follow. By | | | | Women .. The Change Your Life Challenge. |
| following these suggestions you can avoid having to | | | | This program has helped thousands of women take |
| "oversleep" to compensate for poor habits. As a | | | | control of their home, finances, relationships, clutter, |
| general rule, 8 hours of sleep should be plenty for a | | | | time-managmenet and more.She is the author of 19 |
| healthy adult.How to Get a Good Night's SleepChoose | | | | books and maintains three free newsletters. The Daily |
| a schedule and stick to it. Choose a time to go to | | | | Rush is devoted to quick and easy recipes; Good |
| sleep and a time to get up. Maintain this daily, including | | | | Morning! is a daily newsletter to get your day off to a |
| days where you have the privilege of sleeping in. | | | | great start and The Challenge Weekly offers a |
| Sleeping in just 1-2 days a week can throw off your | | | | personal challenge for self-improvement each week. |