Table 1.

Self-assessments of sleep-need. There is considerable individual variation in sleep duration and timing. As a result, it is important for individuals to define their own sleep needs using some or all of the criteria listed here. Once sleep-need is established, then sleep timing and duration should be defended by altered behaviours.

inadequate sleep is suggested if some/all of the following are experienced
are dependent upon an alarm clock, or another person, to get you out of bed
over sleep extensively (get up late) on free days
take a long time to wake up and feel alert
feel sleepy and irritable during the day
feel you need a mid-afternoon nap to function adequately
are unable to concentrate and exhibit overly impulsive behaviours
crave caffeinated and sugar-rich drinks
receive advice from family, friends, work colleagues that your behaviour has changed, specifically you are more irritable, lack empathy in social situations, and are less reflective (disinhibited)
experience increased worry, anxiety, mood swings and depression