Work out if you’re sleep-deprived using just a bowl and spoon

Key Takeaways:

• Simple at-home test using a spoon and bowl to assess sleep deprivation
• Expert advice from sleep posture specialist James Leinhardt
• Understanding what your sleep latency says about your sleep health
• Importance of getting the recommended 7 to 9 hours of sleep
• Tips to improve sleep hygiene and when to seek professional help

A Simple Test to Gauge Sleep Deprivation

Sleep deprivation is a common issue that often goes unnoticed until it affects daily life. James Leinhardt, a sleep posture expert at Levitex, shares a straightforward method to determine if you’re suffering from a lack of sleep—all you need is a spoon and a bowl.

The Spoon and Bowl Test Explained

Leinhardt describes this as a “brilliant little trick” that can be performed during the day:

“Get your spoon and any bowl or dish that will make a loud noise. So, doing this in the daytime, you’ll darken the room and grab your spoon. When you’re lying down, just hold your spoon over the bowl and note the time when you close your eyes with the intention of going to sleep. If you do fall asleep, your hand grip will loosen, the spoon will fall, and the noise should wake you up.”

Interpreting the Results

The time it takes for you to fall asleep during this test is key:

• Less than 5 minutes: You are probably really sleep-deprived.
• After 10 minutes: You likely still need more sleep.
• After 15 minutes: You’re “probably smashing it” and getting sufficient rest.

The Importance of Adequate Sleep

According to the NHS, a healthy adult typically requires around 7 to 9 hours of sleep, though this isn’t a strict rule. Factors such as age, health, and personal circumstances can influence individual sleep needs. Some people naturally require more rest than others.

Signs You May Be Sleep-Deprived

Common indicators of sleep deprivation include:

• Difficulty falling asleep
• Lying awake for long periods at night
• Waking up several times during the night
• Waking up early and being unable to get back to sleep
• Feeling down or experiencing a lower mood
• Difficulty concentrating
• Being more irritable than usual

How to Improve Your Sleep Hygiene

To combat sleep deprivation, consider the following tips:

• Establish a Regular Sleep Schedule: Aim to go to bed and wake up at the same times each day.
• Create a Relaxing Bedtime Routine: Engage in calming activities before bed to signal your body it’s time to sleep.
• Avoid Stimulants: Limit caffeine intake and screen time in the hours leading up to bedtime.
• Enhance Your Sleep Environment: Make sure your bedroom is comfortable, quiet, and dark.

When to Seek Professional Help

If you’re struggling with sleep issues that affect your daily life, it’s important to seek advice. You can call NHS 111 or speak to your GP for further assistance. The NHS website offers plenty of tips that you can try at home to help you fall asleep more easily.