Do YOU have a sleep problem? Find out by taking this 8-question NHS test

Do you have trouble dosing?

Well, you’re not alone.

According to the NHS, a third of people in the UK will experience insomnia at some point in their lives.

Now one quiz can show whether you are sufficiently rested or whether you should consult your doctor in connection with possible insomnia.

It also offers practical tips for sleeping better, such as taking a warm bath, blocking out light and reading before going to sleep.

The quiz asks eight questions about your sleep quality and mood.

It generates a ‘sleep score’ between 0 and 32 based on the answers entered, with a higher score correlating with better sleep.

The test, which is meant to guide you towards “good sleep hygiene,” doesn’t ask how many hours you sleep per night or what time you wake up.

Instead, it starts by asking how long it usually takes you to fall asleep and how long you wake up each night. Multiple choice answers range from 0 to 15 minutes to over an hour.

It then asks how you would rate your sleep quality, with options ranging from very good to very bad, before delving into questions about how sleep affects your mood, relationships, and ability to concentrate.

Finally, the questions ask whether your sleeping problem bothers you and how long you’ve been struggling with it.

The quiz starts by asking how long it takes you to fall asleep on average and how long you wake up each night. Answers range from 0-15 minutes to over an hour for both

If you’ve had a sleep problem for less than three months, it’s called short-term insomnia, and if you’ve been struggling for more than three months, it’s called long-term insomnia, according to the NHS. The image above from the last question is designed to help you determine how long you may be struggling with a sleep problem

Those who get the worst night’s sleep, with a score closer to 0 than 32, are warned that they may be suffering from insomnia and are urged to seek help from their GP.

Those who score high and never have problems with disrupted sleep are told that they are very unlikely to suffer from a sleep-depriving condition.

Insomnia patients regularly have sleep problems, such as difficulty falling asleep, waking up several times during the night, and still feeling tired after getting up.

Stress, anxiety or depression are common causes, as are noise, a room that is too hot or too cold, or sleeping in an uncomfortable bed.

However, insomnia usually gets better in response to improved sleeping habits.

Based on the sleep improvement program Sleepio sleep test, the quiz asks eight questions about your sleep quality and mood and spits out a “sleep score” between 0 and 32, with 32 being the best sleep. The picture shows the final results if you get disturbed sleep and show only some signs of insomnia. The image (left) shows the result of a lower sleep score by 11 points. Frequent waking up in the night and struggling with mood the next day are indicators of insomnia. The result of the quiz in the photo (right) shows a good sleep score. falling asleep and staying asleep within 15 minutes suggests that the quiz taker is unlikely to have insomnia

Over-the-counter sleeping tablets or liquids can also help boost sleep for a few weeks, although they should no longer be taken.

Those unable to manage their condition with these methods may be referred to a therapist for cognitive behavioral therapy, which aims to change the thoughts and behaviors that hinder restful sleep.

Some patients may also be referred to a sleep clinic.

General practitioners rarely prescribe sleeping pills because they can have serious side effects.

Regardless of your score, the NHS recommends a range of methods to help you fall asleep.

Going to sleep and waking up at the same time every day is recommended, along with using thick curtains, wearing an eye mask, and using ear plugs.

Others include taking a warm bath before bed and reading a book while avoiding heavy meals and screens late at night.

The NHS also recommends avoiding caffeine and alcohol six hours before bed.

Tips to fall asleep and sleep better

Due to insomnia, you regularly have trouble sleeping. It can get better by changing your sleeping habits

One in three adults in the UK and nearly half of US adults suffer from insomnia, with millions more reporting sleepless nights.

Prolonged sleep deprivation can lead to obesity, diabetes and cardiovascular disease.

Insomnia can be caused by stress, anxiety, alcohol, caffeine or nicotine, noise, shift work and jet lag.

If you regularly have trouble sleeping, there are simple ways to improve your sleep hygiene.

Keep regular sleeping hours

• Try to go to bed when you feel tired and get up at the same time every day.

Create a restful space

• Dark, quiet and cool environments generally make it easier to fall asleep and stay asleep.

Get moving

• Exercise is good for your physical health and your mind. It can also help you sleep better. Just don’t do vigorous exercise too close to your bedtime.

Don’t force it

• If you find you can’t get to sleep, get up and do something relaxing. Then go back to bed when you feel more sleepy.

Write down your concerns

• If you find that your worries are keeping you awake at night, try writing them down before you go to bed.

Lighten up the caffeine

• Alcohol and caffeine can prevent you from falling asleep and sleeping deeply. Cutting back on caffeine just before bed and alcoholic drinks can help you taper off.

Source GGZ