Epworth Sleepiness Scale (ESS)

What is YOUR ESS score? Click here to take the test, then review commentary below.

> 10 is normal, 10-12 borderline, 12-24 abnormal

Are you excessively sleepy?  Surveys show people need at least seven hours to feel at their best– but most adults need between 6-8 hours of sleep per night. (1)

What is Sleep Deprivation?

Less than six hours per night for at least one week or more.

Is there a Down-Side to being Sleep Deprived?

Yes – glucose metabolism is severely thrown off.  In one week of sleep restriction, healthy young men were seen to have disturbances in blood glucose metabolism. (2)

Sleep deprivation may also cause slower storage of glycogen.  Why this should matter to you: as a corporate athlete, you want your glycogen stores (carbohydrate storage in the liver and muscle for quick energy) to remain elevated — this prevents injury, bone and and muscle loss.

How Can I Track My Sleep Patterns?

Snoozeorlose.com offers an excellent sleep log to begin tracking hours per night.  If you’re more into smart phone apps, which is likely, then there are a bunch of cool products out now that will follow your sleep-wake cycle, such as the Wake Mate and Zeo.

I Am Interested in Sleep.  Where Can I Learn More?

Check out my NJU on Reinventing Sleep Habits.

Sources:

(1) Notes I took from the Collegiate & Professional Sports Dietitians Association (CPSDA) conference that I attended back in May.

(2) van Leeuwen et al. Prolonged sleep restriction affects glucose metabolism in healthy young men. Int J Endocrinol. 2010;2010:108641. Epub 2010 Apr 19.

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