What’s Your Sleep Longevity Quotient?

By: Edward L. Schneider, Dean, Leonard Davis School of Gerontology, University of Southern California, MD

This Sleep Quotient is a part of article “Sleeping Your Way to a Longer Life” which is a part of “Successful Balanced and Healthy lifestyle program“.

Take the following quiz to delve deeper into the details of your sleep LQ. Choose the one item from each checklist that describes you best and enter the points in the “Your LQ Points” _____ space. Note: If you’d rather complete this Longevity Quotient quiz online, you can do so at: http://www.longevityquotient.com

Priority of sleep: Maximum LQ Points 10, Your LQ Points _____
10 points: You always make time for a good night’s sleep
8 points: You try to make time for a good night’s sleep
6 points: You sometimes make time …
4 points: You occasionally make time …
0 points: You get a good night’s sleep when you can fit It into your schedule

Quality of sleep: Maximum LQ Points 10, Your LQ Points _____
10 points: You usually get a good night’s sleep and wake up refreshed
8 points: You have occasional difficulty falling/staying asleep
6 points: You have frequent difficulty falling or staying asleep
4 points: You have real trouble falling or staying asleep and occasionally need or wish for over-the-counter medications
2 points: You have insomnia and need prescription medications to get some sleep
0 points: You cannot sleep without prescription meds.

Quantity of sleep: Maximum LQ Points 10, Your LQ Points _____
10 points: You usually sleep 7 or more hours a night and wake up refreshed
8 points: You sleep 7 or more hours and often wake tired
9 points: You sleep 6 to 6.9 hours a night and wake refreshed
5 points: You sleep 6 to 6.9 hours a night and often wake tired
8 points: You usually sleep 5 to 5.9 hours a night and wake up refreshed (really?)
2 points: You usually sleep 5 to 5.9 hours a night and often wake up tired
0 points: You usually sleep less than 5 hours a night

Daytime alertness & naps: Maximum LQ Points 10, Your LQ Points _____
10 points: You usually feel refreshed and alert all day
8 points: You often feel refreshed and alert, but rarely all day long, and may take or wish for a nap
5 points: You often feel a bit sleepy, and take or wish for naps
3 points: You often feel sleepy and tired, and take naps as a result
0 points: You rarely feel truly awake

Relaxation before bedtime: Maximum LQ Points 10, Your LQ Points _____
10 points: You always relax for sleep and leave your worries and to-do lists outside the bedroom
8 points: You usually relax for sleep
5 points: You frequently relax for sleep
3 points: You usually take your worries and to-do lists to bed
0 points: You always take your worries and to-do lists to bed

Bedroom as a haven for sleep: Maximum LQ Points 10, Your LQ Points _____
10 points: Your bedroom is a sleep sanctuary
8 points: You sometimes do other things in your bedroom besides sleep (and sex)
6 points: You often do other things in your bedroom
4 points: You usually do other things in your bedroom
0 points: You always do other things in your bedroom

Sleep environment: Maximum LQ Points 10, Your LQ Points _____
10 points: Your sleeping area is designed to minimize light and sound
8 points: You’ve done the best you can, but your sleeping area still admits some light and/or sound that disturbs your sleep
5 points: Your sleeping area admits some light and/or sound that disturbs your sleep
3 points: You’ve done the best you can, but your sleeping area is still loud and/or bright and this disturbs your sleep
10 points: You don’t care about light and sound in your sleeping area, but you get great sleep anyway (are you sure you aren’t fooling yourself?)
0 points: You don’t care about light and sound in your sleeping area, and you have a hard time sleeping

Light exposure: Maximum LQ Points 10, Your LQ Points _____
10 points: You get out into the daylight or into rooms with bright lights – every day for 30 minutes or more
8 points: – most days for 30 minutes or more
5 points: – about every other day for 30 minutes or more
3 points: – from time to time
0 points: You rarely or never get out into the daylight or into rooms with bright lights

Exercise: Maximum LQ Points 10, Your LQ Points _____
10 points: You engage in 30 minutes of exercise (walking, aerobics, weight training, etc.) every day
8 points: You engage in 30 minutes of exercise most days
5 points: You engage in 30 minutes of exercise about every other day
3 points: You engage in some exercise from time to time
0 points: You rarely or never engage in exercise

Stimulants: Maximum LQ Points 10, Your LQ Points _____
10 points: Caffeine never keeps you awake
10 points: Caffeine keeps you awake, and you strictly avoid foods and beverages that contain it long enough before sleep to prevent this
8 points: Caffeine keeps you awake, and most of the time you avoid foods and beverages that contain it before sleep
5 points: Caffeine keeps you awake, and you frequently fail to avoid foods and beverages that contain it before sleep
0 points: Caffeine keeps you awake, and you fail to avoid foods and beverages that contain it all or most of the time

TOTAL: Maximum LQ Points 100, Your LQ Points _____

What are your sleep habits doing for your LQ? Check my diagnosis for your score below:

LQ Score The Dean’s Diagnosis

91 – 100 Rest easy; you’re a super sleeper! Keep it up and consult the strategies in this chapter if sleep problems arise in the future.
81 – 90 You’re getting adequate sleep. Sleep is on your side, but you need to move it up the priority scale to optimize your LQ.
71 – 80 Too tired to follow the New Rules? You need to shift priorities. Schedule more time for sleep.
61 – 70 Sleep deprivation danger: You may be seriously deficient in nature’s original revitalizer. You can’t go on this way without detriment to your longevity and health.
60 and below Red alert! You are sleep deprived and are probably suffering the consequences and risks. Read this chapter and start following the New Rules for sleep tonight.

Others sleep articles in our website category: Healthy Sleep

Material from (29 Apr 2011): Sleeping Your Way to a Longer Life 

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About BVG Janaka dasa das

The counsellor, trainer and lecturer of Balanced and Healthy lifestyle, body, art, music, trance etc philosophy, psychology and psychotherapy. The leader of personal development and team building groups and private practice of psychotherapy.
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