Homewood Suites by Hilton®, Manchester/Airport
1000 Perimeter Road
Manchester, NH 03101
When you are having difficulty sleeping, it can be helpful to record information about your sleep in a sleep diary or log. The diary helps identify the timing and amount of sleep you are getting and can help pinpoint specific triggers of your sleep problem.
How likely are you to doze off or fall asleep in the following situations, in contrast to just feeling tired? This refers to your usual way of life in recent times. Even if you have not done some of these things recently try to work out how they would have affected you. Use the following scale to choose the most appropriate number for each situation.
0 = would never doze
1 = slight chance of dozing
2 = moderate chance of dozing
3 = high chance of dozing
Chance of Dozing Situation
_________________ Sitting and reading
_________________ Watching TV
_________________ Sitting, inactive in a public place (e.g., a theater or a meeting)
_________________ As a passenger in a car for an hour without a break
_________________ Lying down to rest in the afternoon when circumstances permit
_________________ Sitting and talking to someone
_________________ Sitting quietly after lunch without alcohol
_________________ In a car, while stopped for a few minutes in traffic
Interpret your score on the Epworth Sleepiness Scale
1 - 6 Congratulations, you are getting enough sleep!
7 - 8 Your score is average
9 + Seek the advice of a sleep specialist without delay
Maintain a regular sleep-wake pattern. Go to bed and wake up at the same times each day, including on the weekend.
Don't exercise strenuously within two to three hours of retiring. Exercise early in the day helps you sleep, but exercise too close to bed causes wakefulness.
Don't eat a large meal within one to two hours of going to bed. Major digestive efforts can keep you up. A full stomach during sleep can awaken you with heartburn or reflux.
Have a light snack before bed. A little bit of food before bed can help you sleep.
Adopt bedtime rituals. Read for a while. Change into pajamas. Brush your teeth. Lock your doors. Turn out your lights. Rituals help ease you into sleep.
Turn down your thermostat. Cool temperatures help induce sleep.
Don't nap during the day. Napping can interfere with night sleep.
Limit your caffeine consumption. Drink less regular coffee. Caffeine can also be found in tea, colas, cocoa, chocolate, and many over-the-counter drugs (read labels and ask your pharmacist).
Avoid shift work. If at all possible, work days (9 to 5 or a schedule close to it). Working afternoons (4 to 12) and nights (12 to 8) disrupt sleep. The most sleep disrupting schedule is rotating shift work: periods of day, afternoon, and night work.
For further information about sleep disorders or to schedule an appointment, call The Elliot Sleep Evaluation Center at 603-663-6680.