Do you have sleep issues?

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!)