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Discover your sleep profile.

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Over at BBC Health, they have a Sleep analyser. Answer the questions correctly/honestly. It provides some interesting facts about my sleep.

My results:
It sounds like your sleep is poorly optimised, scoring 36 %...

...and you said you have a problem with sleep. Your personalised advice below should help you improve your score and prevent tiredness affecting so much of your life.

Body and Health: How to boost your alertness
  • You seem to be quite tired during the day.
  • One way of treating the symptom is to nap in the afternoon. The body is designed this way - most of us have a natural dip in alertness at roughly 2-4pm.
  • A 15 minute nap when you're tired can be a very effective way of staying alert throughout the day. But sleep longer than 20 minutes and you'll enter the stage called Slow Wave Sleep (or 'deep' sleep), and you'll feel very groggy when you wake.

You could be snoring
  • The size of your neck could mean that you snore. The snoring is caused by the weight around the neck restricting your airway, making it difficult to get air into your lungs. Although a small amount of snoring is fine, heavy snoring can be a serious problem.
  • During heavy snoring there is typically a gagging noise, then you wake and gasp for breath. This can happen as many as 100 times an hour without you realising (you have to be awake for at least 30 seconds to remember waking), which is why it is possible to wake from a seemingly good night and still feel sleepy.
  • Lying on your back will make this problem worse. Try sleeping in different positions if you can.
  • Taking sleeping pills to combat snoring may only make it worse, as it can further relax your neck muscles. Sleeping pills are considered ineffective as a treatment for snoring. Get advice from your doctor if snoring is a significant problem for you.
Environment: Your bedroom should be mainly for sleep
  • Sleep experts recommend that bedrooms should be for rest, relaxation and a good night's sleep.
  • If getting to sleep is a problem, remove distractions from your bedroom if you can. If you use your mobile telephone as an alarm clock, try to turn off the mobile to avoid getting any late night calls or text messages. The alarm clock function still works when the mobile is off.
A comfortable bed could improve your sleep.
  • One thing that could be keeping you awake is your bed. It's not necessary to change your bed every three years as some people advocate, but it should be comfortable.
  • New research shows that an 'orthopaedic' mattress (a hard one) is often not best for people with back problems. Ignore the hardness, and choose something you're comfortable on. Test out a range of mattresses by lying on each for about 20 minutes.
  • Think about what you wear in bed as well - natural fabrics such as cotton that allow your body to breath are best.
  • Foam and synthetic fibre mattresses retain body heat and act like ovens. This will raise body temperature and make sleep lighter. Natural fibres such as cotton and wool will help keep the body at a more even temperature.
  • Duvets come in different tog ratings and it's advisable to use the appropriate one during different times to the year. 4.5 tog is a light duvet and ideal for summer. 12 - 13.5 gives extra warmth in the winter. 9 - 10.5 tog offers medium warmth and can be used all seasons.
Lifestyle:A regular bedtime will help you
  • You sometimes like a lie-in, but creating a habit of waking up at the same time each day (even weekends) will help your body know when to sleep - improving the quality of your sleep.
  • You regularly drink coffee or consume caffeine
  • You use one of the oldest and best short-term cures for sleepiness: caffeine.
  • Caffeine stays in your system for many hours, but is active in your brain for only about an hour. However, having large amounts of caffeine in your system will disturb your sleep.
  • If keeping alert is your goal and you want to cut down your caffeine intake, try taking a short nap when you feel sleepy.
  • Current research shows a short 15 minute nap is more effective than a cappuccino at beating tiredness.
Psychological:How to get past your worries and get to sleep

As you've spotted, trying to sleep when worried is very difficult, so it would be a good idea to try some techniques to help you relax before trying to sleep.
  • Having a time to calm down after a hectic day is important - try taking a bath, reading a book or taking a gentle walk outside.
  • Simple breathing exercises can also help
  • Some people find that Lavender oil, Valerian or other herbs help them to sleep.
  • If you still have problems, you could try massage, aromatherapy or acupuncture.

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  • From London, United Kingdom
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