1. Adults need an average of eight hours of sleep per night, though individual needs vary. Some adults are perfectly fine with as little as six hours a night, while a minority may need as many as 10 hours a night.
a = 4 hours or less (4 points)
b = 5 to 7 hours (2 points)
c = Just over 7 hours to 9 hours (0 points)
d = Over 9 hours (1 point)
2. Naps are great if you had a bad night's sleep. Find some time to take a nap in the early evening and on the weekends.
New parents should forget the laundry and grab some winks while their baby naps. As little as 20 minutes will refresh you.
One novel idea that some Japanese researchers recommend for an afternoon power nap: drink a cup of coffee, then snooze. The caffeine takes about 20 to 30 minutes to kick in – just as your alarm goes off.
a = True (0 points)
b = False (2 points)
3. Although some people can down an after-dinner cappuccino without it affecting their sleep, the American Academy of Sleep Medicine generally recommends you avoid caffeinated beverages from late afternoon on.
a = My afternoon coffee break (0 points)
b = Dinner (1 point)
c = The evening news (2 points)
d = I'll drink caffeinated beverages right up until bedtime (3 points)
4. Regular exercise promotes better sleep, by reducing stress and tiring you out. Further, maintaining a healthy body weight reduces your chances of obesity-related sleep disorders such as sleep apnea.
Although some people find an evening workout relaxing, others may find it revs them up too much for bed. Schedule your workouts as you see fit, but if you're new to exercise, consult a doctor before starting a routine, and for best results, schedule vigorous workouts for earlier in the day, limiting evenings to relaxing activities like yoga.
a = A minimum of 45-minutes, three to five times per week (0 points)
b = In non-traditional ways. I may be too busy to get to the gym, but I walk the dog, take the stairs at work, garden, and go bike riding with my kids and so on everyday. (1 point)
c = When I can find the time. (2 points)
d = Never! When you're as exhausted as I am, there's no way you can work out. (3 points)
Page 2 of 3 -- Check out your final score on page 3
