by Adrienne Stokes, M. Ed. | UAB Community Health & Human Services Alumni

A good night’s sleep should not be taken for granted. Not getting enough sleep is linked to increased risk for type 2 diabetes, heart disease, stroke, obesity, and depression. Exhaustion can also lead to vehicular accidents and mistakes at work.

Sufficient sleep is an essential component of a healthy lifestyle. It is recommended that most adults sleep 7-9 hours each night for optimal health. It is also important that your regular sleep is of good quality, so you feel rested when you wake.

Getting enough sleeps means less sickness, a healthy weight, lower health risks for serious health conditions, reduced stress, improved mood, clearer thinking, and better decision making.

Talk to your doctor if you often have trouble sleeping or still feel tired after sleeping as these are symptoms of a possible sleep disorder.

Good Sleep Habits

• Go to bed at the same time and wake up at the same time, even on the weekends
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
• Remove electronic devices from the bedroom (i.e. TVs, computers, cell-phones)
• Avoid large meals, caffeine, and alcohol before bedtime
• Enjoy some physical activity before bedtime

Are you getting enough sleep?

Take the Sleep Hygiene Index below to see if you are getting enough sleep. Answer the following thirteen (13) questions. If after adding your total below, your score is 7 and above, consider trying the good sleep habits above.

1. I take daytime naps lasting 2 or more hours (Yes or No)
2. I go to bed at different times from day to day (Yes or No)
3. I get out of be at different times from day to day (Yes or No)
4. I exercise to the point of sweating within 1 hour of going to bed (Yes or No)
5. I stay in bed longer than I should 2 or 3 times a week (Yes or No)
6. I use alcohol, tobacco, or caffeine within 4 hours of going to bed (Yes or No)
7. I do something that may wake me up before bedtime (play video games, browse internet, clean) (Yes or No)
8. I go to bed feeling stressed, angry, upset, or nervous (Yes or No)
9. I use my bed for things other than sleep or sex (watching TV, reading, eating, studying) (Yes or No)
10. I sleep on an uncomfortable bed (poor mattress or pillow, too much or not enough blankets) (Yes or No)
11. I sleep in an uncomfortable bedroom (too bright, too stuffy, too hot, too cold, too noisy) (Yes or No)
12. I do important work before bedtime (pay bills, study) (Yes or No)
13. I think, plan, or worry when I am in bed (Yes or No)

Score

For every Yes add 1 point, for every No add 0 points. Add up your totals.

0-3 Very Good

4-6 Good

7-9 Poor

10-13 Very Poor

(Sleep Hygiene Index Adapted from Mastin, Bryson & Corwyn, 2006)

Please check out the sources below to learn more about the practicing good sleep habits. Please also share your thoughts about sleep and sleep hygiene in the comments section of this post or via our page on Facebook @WilkinsonWellnessLab.

Resources and Further Reading

https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep#panel-4

https://www.cdc.gov/sleep/index.html