What will it do?

This tool will tell you if you’re getting enough sleep.

Three steps to take

Get focused on the things that will make the most impact for you

1. Fill in the questionnaire (and be brutally honest – this is important stuff!)

EPWORTH SLEEPINESS SCALE

Patient self assessment questionnaire

Please fill in the following questionnaire by filling in a number in the box by each situation. In each situation, please try and estimate the chance of you dozing.

Would NEVER doze 0 / SLIGHT chance of dozing 1 / MODERATE chance of dozing 2 / HIGH chance of dozing 3

Sitting reading a book
Watching television
Sitting inactive in a public place eg in a meeting
Lying down to rest in the afternoon
Sitting talking to someone
Sitting quietly after a lunch without alcohol
In a car, stopped in traffic or at lights
In a car, as a passenger for an hour
TOTAL:

2. Work out your scores on the doors

RESULT WHAT YOUR ESS RESULT INDICATES
<10 You are most likely getting enough sleep.
However, if you have noticed a change in your normal sleep routine, you may want to talk to your doctor.
10 – 16 You may be suffering from excessive daytime sleepiness.
You may need to see your doctor to determine the cause of your sleepiness and possible treatment.
16+ You are dangerously sleepy.

3. Take some action

If you’re 10-16, then book yourself in for a Sleep Masterclass with us pretty quickly or do as the questionnaire says and pay a visit to your friendly local doctor (the unfriendly ones are to be avoided).

Your plan

Get a plan Stan. This is about getting going. The basics you need to have in your plan are set out below. As well as these we’d encourage you to:

  • Think about the people who need to know that you’re using this tool and tell them what you’re doing. That way they can support you, help you reflect and won’t think you’re just being weird.
  • Think about the impact you want from using this tool. Depending on your starting point, how hard you work and how ambitious you are, you might not get that impact straight away. So valuing progress rather than perfection will help build your confidence and keep you going.

Plan basics

  1. What are you going to do? (This bit is easy – it’s the 3 things listed above.)

    My actions:

  2. When are you going to do these things? (You don’t have to be great to get going, but you better get going if you want to be great)

    My start date:

  3. How often will you be doing them? (Getting great has a lot to do with making things a habit)

    Check-in frequency and dates:

Get serious

The difference between having a plan and making it work is about action. So get this in your diary now. Tell the people who need to know so that they can support you and won’t just think you’re being weird. Do it now.

Remember, it’s progress not perfection. You’re looking for gradual improvement, not for Rome to be built in a day.