Please answer the following questions and include an explanation where applicable.

• Do you have difficulty falling asleep at night?
• Do you find it difficult to stay asleep?
• Do you sleep less than 7 hours a night?
• Do you require noise to fall asleep? (television, radio, “white” noise)
• Do you require absolute silence in order to fall/stay asleep?
• Do you wake up easily? (i.e., are you noise-sensitive)
• Do you often wake up at the same time(s) during the night?
• Do you wake up feeling fatigued?
• Do you rely on an alarm to wake up?
• Do you rely on medications (OTC or RX) in order to get a better night’s sleep?
• Do you consume more than 3 caffeinated beverages per day?
• Do you consume caffeine after 1pm? (includes chocolate, iced tea, hot chocolate, etc.)
• Do you drink more than 2 alcoholic beverages in the evening?
• Do you find it easier to fall asleep after drinking alcoholic beverages?
• Do you find that you do not stay asleep after drinking alcoholic beverages?

Test score meaning
If you answer “yes” to 3 or more of the above questions, your sleep issues may be a significant factor in your inability to lose weight and you may benefit from the following suggestions:

• Darken the room (wear an eye mask if necessary)
• Don’t over-stimulate yourself before bed, i.e., computer, working late, watching television, phone calls, etc.
• Use your bedroom only for sleep/sex.

Snooze Foods
Consumed at bedtime, these food help induce sleep: Warm milk, Turkey, Nuts (i.e., almonds, hazelnuts, walnuts), Seeds (i.e., pumpkin, sunflower), Chamomile tea, and Eggs (boiled is easiest!)