HOW DID YOU SCORE?

0-6 YOU MAY BE SLEEPING TOO MUCH

Long, restorative rest is essential for health, so it’s great that you sleep easily.

But if you find it hard to get up, or nod off in your chair, other issues could be a factor.

The need for prolonged sleep is known as hypersomnia and there are many possible causes, ranging from depression and thyroid issues to a lack of daytime sunlight.

“When you wake up, open the curtains to allow as much natural light to enter your bedroom as possible, which will encourage the brain to stop releasing melatonin to help you to rise from slumber,” Hobson says. Sunlight is your body’s alarm clock – it helps to reset the sleep/wake cycle.

If excessive sleepiness is affecting your daily life you should see your GP for a check-up, Hobson advises. There could be an underlying physiological cause, such as your thyroid or a heart issue, or it could be that you’re depressed.

7-12 ARE YOU FIGHTING FATIGUE?

If you’re clocking up hours in bed but still feel tired it could be because ‘micro wake-ups’ are messing with your sleep cycle.

Even people who believe they’re great sleepers wake briefly at the end of each sleep wave, explains Australian sleep expert James Wilson.

Earplugs and an eye mask can help to block out disturbances, and you should try to avoid alcohol. Research has found that even moderate drinking before bed reduces sleep quality by 24%.

Sleep apnoea may also be to blame. This condition, which leads to snoring and gasping, is more common post-menopause in women.

As it happens when you’re sleeping, it’s fairly common for people not to even know they have it.

“A red flag would be exhaustion during the day even though you’re getting seven to eight hours sleep, or pounding headaches,” Wilson says.

If you sleep on your back, try sleeping on your side instead. If your fatigue doesn’t lift, see your doctor.

13-18 YOUR SLEEP IS BROKEN

Waking frequently means you’re missing out on quality rest, so you need to get to the bottom of it to see if you can do something about it.

“Age can impact the sleep cycle – you spend more time in light sleep and less time in the stages of deep sleep as you get older,” Hobson says. This disruption is often caused by declining oestrogen levels, and menopausal night sweats can also wake you.

The need to wee frequently and restless leg syndrome are other common culprits, but improving your sleeping environment can make a big difference. Hobson advises keeping your bedroom dark, cool and quiet.

He also suggests investing in a new mattress every seven years.

Daytime naps can also help. “Keep them under 30 minutes to avoid feeling groggy,” he says.

19-24 YOU NEVER GET ENOUGH SLEEP

Chronic sleep deprivation doesn’t only leave you feeling groggy, it also increases your risk of health problems. So it’s vital that you do something about it if you know you’re not getting enough shut-eye.

The inability to fall asleep also raises anxiety levels – making it even harder to nod off.

“We can’t force sleep, and it gets worse the more we stress about it,” Wilson says.

Go back to basics. Creating a calming bedtime routine is key. Avoid caffeine after 2pm, practise relaxation techniques and go to bed at the same time every night.

You could also try using a weighted blanket. “Some people find that the heaviness helps them feel emotionally and physically secure,” Wilson says. “It lowers the heart rate, so you feel less stressed, putting the body in the right state to fall and stay asleep.”

Cognitive behavioural therapy (CBT) is an effective treatment for insomnia and chronic sleep problems, so you should consider seeing a psychologist if you’re struggling. Your GP can give you a referral if you need one.