The NOLA.com 28-day Sleep Revolution Challenge (#SleepRevolutionNOLA) officially kicks off Monday (Jan. 9), with the primary goal of ensuring that we get at least seven hours of sleep a night. (Feel free to start your challenge on any day, with a commitment to maintain it for 28 days.)
The Challenge is centered on the principles of Arianna Huffington’s “The Sleep Revolution,”. (April 5, 2016, Penguin Random House), which includes this nine-question Sleep Quality Questionnaire called the Sleep Condition Indicator.
Developed by Colin Espie, professor of sleep medicine at the University of Oxford and a co-founder of the sleep-education app Sleepio, this short quiz is a useful tool to gage your “sleep health”. Pre- and post-challenge.
It can also be a helpful way to start a conversation with family, friends, colleagues. Anyone who you think can benefit from taking the Sleep Revolution Challenge.
To start, click on the most accurate response for each question. At the end, you'll see your points and get your sleep assessment, along with tips for improvement.
Looking for more ways to gauge your sleep health?
Dr. Stuart Busby, department chair of Ochsner Sleep Medicine, uses the Epworth Sleepiness Scale with every patient at every visit to Ochsner’s Sleep Clinic to help track their response to treatments. “It only takes about two minutes to complete. There is a final total score ranging from 0-24. Scores <10 are generally considered normal,”. Busby said.
Epworth Sleepiness Scale: How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired? This refers to your usual way of life in recent times. Even if you haven’t done some of these things recently try to work out how they'd've affected you. Use the following scale to choose the most appropriate number for each situation:
0 = would never doze
1 = slight chance of dozing
2 = moderate chance of dozing
3 = high chance of dozing
Rate the following activities from 0 to 3 based on how likely you're to dose off:
- Watching TV __
- Sitting, inactive in a public place (e.g. a theater or a meeting) __
- As a passenger in a car for an hour without a break __
- Lying down to rest in the afternoon when circumstances permit __
- Sitting and talking to someone __
- Sitting quietly after a lunch without alcohol __
- In a car, while stopped for a few minutes in the traffic __
Total Score: ___
Goal is to score less than 10. “normal”. Sleep health
JOIN THE CHALLENGE
Want to take the challenge? Keep tabs on your progress and to make this your own self-experiment.
This week, start a sleep journal, tracking the number of hours of sleep you get each night and a few metrics pre-challenge and continue through the 28 days, starting Jan. 9. Note your:
- Blood pressure
- Resting heart rate
Each should be measured at the same time of day, on a daily or weekly basis.
You also can ask your physician to measure fasting glucose, insulin, and cortisol levels (key markers of our blood sugar and stress levels) both pre- and post-challenge.
If you join in, join me for weekly tips and encouragement on social media – @mollykimballrd on Facebook, Twitter and Instagram –. Using the hashtag
#SleepRevolutionNOLA. Use the #SleepRevolutionNOLA hashtag yourself, if you’d like to share your experiences on social media.
Also feel free to email me at firstname.lastname@example.org to let me know you accept the challenge. Feel free to touch base throughout the Challenge to let me know how you're doing.
Molly Kimball is a registered dietitian in New Orleans. She can be reached at email@example.com. Comment and read more atNOLA.com/eat-drink. Follow her on Facebook: facebook.com/mollykimballrd and Twitter: twitter.com/mollykimballrd.