1. Aircraft Maintenance Technical Operations Human Factors

2. Sleep Diagnostic Test: Determine your personal sleep profile…. Preparing your mind for peak performance through better sleep requires awareness of scientific findings as well as familiarity with your own sleep/wake behaviors. We will begin our journey into the night with four short tests: self-test A reveals your general knowledge of sleep, sleep-test B ascertains how likely it is that you are sleep- deprived, sleep-test C examines your current sleep practice, and sleep-test D probes for problems that could indicate you have a sleep disorder.

3. Self-test A: What is your sleep IQ? Please indicate true or false for the following statements: Please indicate true or false for the following statements: True False ____ ____ 1. During sleep, your brain rests. ____ ____ 2. Men need more sleep than women. ____ ____ 3. Resting in bed with your eyes closed can satisfy your body’s need for sleep. satisfy your body’s need for sleep. ____ ____ 4. You can learn to function normally with one or two fewer hrs. of sleep a night one or two fewer hrs. of sleep a night ____ ____ 5. Sleeping pills are very helpful for people who have had insomnia for months. who have had insomnia for months. ____ ____ 6. Most people do know when they are sleepy. sleepy. ____ ____ 7. Most sleep disorders go away without treatment. treatment.

4. Self-test B: Am I sleep-deprived? Please indicate true of false for the following statements: Please indicate true of false for the following statements: True False _____ ____ 1. It is a struggle for me to get out of bed in the morning. _____ ____ 2. Weekday mornings I hit the snooze button several times to get more sleep. _____ ____ 3. I feel tired, irritable, and stress-out during the week. _____ ____ 4. I have trouble concentrating and remembering. _____ ____ 5. I often fall asleep watching television. _____ ____ 6. I often need a nap to get through the day. _____ ____ 7. I often feel drowsy will driving. _____ ____ 8. I often fall asleep within five minutes of getting into bed.

5. Sleep test C: How good are my sleep strategies? Please indicate true or false for the following statements : Please indicate true or false for the following statements : True False ____ ____ 1. My bedroom is warm or often noisy. ____ ____ 2. I drink alcohol within two hours of bedtime. ____ ____ 3. I have caffeinated coffee, tea, colas, or chocolate a few hours before bedtime. chocolate a few hours before bedtime. ____ ____ 4. I do not exercise on a regular basis. ____ ____ 5. My bedroom windows allow light to enter. ____ ____ 6. I do work or watch the news in bed just before turning out the lights. before turning out the lights. ____ ____ 7. When I cannot fall asleep, I stay in bed.

6. Sleep-test D: Might I have a sleep disorder? Please indicate true or false on the following statements: Please indicate true or false on the following statements: True False ____ ____1. I have trouble falling asleep ____ ____ 2. I wake up a number of times during the night. ____ ____3. I have been told that I snore loudly and stop breathing temporarily during sleep. stop breathing temporarily during sleep. ____ ____4. I walk and talk in my sleep. ____ ____5. I feel mild pain or a tingling sensation in my legs just before falling asleep. ____ ____6. I am often too anxious, depressed, or worried to fall asleep. worried to fall asleep.

7. Self-test Answers Self-test A: All of the statements are false. Self-test A: All of the statements are false. Self-test B: If you answered true to two or more, you are probably not getting enough sleep. Self-test B: If you answered true to two or more, you are probably not getting enough sleep. Self-test C: If you answered true to one or more of the questions, it is likely that at least one aspect of your lifestyle is interfering with your sleep. Self-test C: If you answered true to one or more of the questions, it is likely that at least one aspect of your lifestyle is interfering with your sleep. Self-test D: If you answered true to any of the questions, you may have a sleep disorder. You may require professional help. Self-test D: If you answered true to any of the questions, you may have a sleep disorder. You may require professional help.

8. Aircraft Maintenance Technical Operations Human Factors Roger Hughes, Manager