When a lack of sleep is suspected, it may require a determined effort to get more. The effort, however, is worth it since life is more enjoyable when you feel refreshed. If a sleep deficit is chronic, it may take many weeks of adequate sleep to fully recover.
A common measure of sleep deficit uses the Epworth Sleepiness Scale. Score your answers to the eight questions below as follows:
0 = no chance of dozing
1 = slight chance of dozing
2 = moderate chance of dozing
3 = high chance of dozing
- Sitting and reading
- 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 traffic
…and add the total score.
If your score is 1-6, you are getting enough sleep; 7-8 is common but 9 or more means you should think about seeking the advice of a sleep specialist.