Epworth Sleepiness Scale


You can use this self-test to see if you are getting enough sleep.

According to the National Sleep Foundation, nearly seven out of 10 Americans say they experience frequent sleep problems and 67% of American adults do not get the recommended eight hours of sleep per night.

How tired are you, and how likely are you to doze off at inappropriate times?

Read the following situations and use the scale provided to rate your sleepiness.
0 = No chance of falling asleep
1 = Slight chance of falling asleep
2 = Moderate chance of falling asleep
3 = High chance of falling asleep

Sitting and reading
0  1  2  3 

Watching TV
0  1  2  3 

Sitting inactive in a public place (e.g. a theater or a meeting)
0  1  2  3 

As a passenger in a car for an hour without a break
0  1  2  3 

Lying down to rest in the afternoon as circumstances permit
0  1  2  3 

Sitting and talking to someone
0  1  2  3 

Sitting quietly after lunch without alcohol
0  1  2  3 

In a car while stopped for a few minutes in traffic
0  1  2  3 

Epworth Scoring Results

1 – 6 = Good. You’re likely getting restful sleep.
7 – 9 = Okay. Your sleep could be improved.
10 or higher = Bad. You may have a sleep disorder like sleep apnea.

Another test which can be done to see if you may have a sleep disorder, such as sleep apnea, is the Berlin Questionnaire below.


Berlin Questionnaire

Simply answer the questions in the following categories and then calculate your score per the instructions at the end.

Category 1

Do you snore?
 Yes  No  I don’t know

How loud is your snoring?
 As loud as breathing
 As loud as talking
 Louder than talking
 Very loud

How frequently do you snore?
 Almost every day
 3 – 4 times per week
 1 – 2 times per week
 1 – 2 times per month
 Never or almost never

Does your snoring bother other people?
 Yes  No

How often have your breathing pauses been noticed?
 Almost every day
 3 – 4 times per week
 1 – 2 times per week
 1 – 2 times per month
 Never or almost never

Category 2

Are you tired after sleeping?
 Almost every day
 3 – 4 times per week
 1 – 2 times per week
 1 – 2 times per month
 Never or almost never

Are you tired during wake time?
 Almost every day
 3 – 4 times per week
 1 – 2 times per week
 1 – 2 times per month
 Never or almost never

How often do you nod off or fall asleep while driving?
 Almost every day
 3 – 4 times per week
 1 – 2 times per week
 1 – 2 times per month
 Never or almost never

Category 3

Do you have high blood pressure?
 Yes  No I don’t know

BMI (body mass index) * greater than 30 ?
 Yes  No

*(Use the following formula to calculate your BMI)

formula

weight in pounds – height in inches