The Effects of Sleep Deprivation On Individual Productivity
The Effects of Sleep Deprivation On Individual Productivity
The Effects of Sleep Deprivation On Individual Productivity
1-1-2003
Recommended Citation
Snyder, Sephra L., "The Effects of Sleep Deprivation on Individual Productivity" (2003). Theses, Dissertations and Capstones. Paper 225.
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The Effects of Sleep Deprivation on Individual Productivity
Thesis submitted to
The Graduate College of
Marshall University
By
Sephra L. Snyder
Marshall University
May 2003
TABLE OF CONTENTS
LIST OF TABLES.iii
ABSTRACT...iv
CHAPTER 3: METHODS.....10
Subjects...10
Instruments.10
Design.11
Procedures...11
Data Analysis..12
CHAPTER 4: RESULTS..13
Demographic data..13
Correlations Between Predicting Variables...14
Predictions of Productivity from Independent Variables...14
CHAPTER 5: DISCUSSION15
Limitations.17
Recommendations..18
Implications for the Field...18
REFERENCES...20
APPENDIX A....23
APPENDIX B....24
APPENDIX C....26
ii
LIST OF TABLES
Table 4.1....13
Table 4.2....14
Table 4.3....14
iii
ABSTRACT
Being sleepy on the job can have a vital impact on how well workers can do their job.
The study examines the effects of partial sleep deprivation on productivity. It included a
nonrandom sample of thirty participants, of which, sixty percent were female and eighty percent
were Caucasian. All participants were employed and possessed a minimum of a bachelors
degree.
Participants were asked to keep a sleep journal recording behaviors that could possibly
affect sleep. Participants were also asked to complete a demographic questionnaire and a task
log sheet. The percent of tasks completed daily on the task log sheet was calculated to signify
The results revealed a higher mean productivity rating for individuals who slept more
than nine hours. The second highest mean productivity rating was for individuals who slept less
than five hours. The two negative correlations found for levels of productivity included
nocturnal awakenings and the self-perception of mood in the morning. This suggests
that as the number of nocturnal awakening increase, the productivity levels decreased. It
also implied that the more an individual feels fatigued in the morning, the lower the productivity
level.
iv
CHAPTER 1
INTRODUCTION TO THE STUDY
Sleep is a basic necessity of life. The current 24-hour society, we use precious nighttime
hours for daytime activities. In the past century, we have reduced the average sleep time by 20
percent and, in the past 25 years, added a month to the average annual work time (National Sleep
Foundation, 1999). The sleep habits of society has changed but the bodies of individuals have
not.
Sleep problems have become a modern epidemic that is taking a toll on individual bodies
and minds. The National Sleep Foundation (NSF) conducted a Gallup Poll in March 2001 which
looked at the relationship between Americans' lifestyles, sleep habits and sleep problems.
According to the poll, the majority of American adults (63%) do not get the recommended eight
hours of sleep needed for good health, safety, and optimum performance, in fact, nearly one-third
The NSF poll revealed, due in part because our society has become a 24-hour operation,
many adults say they now spend more time at work and less time sleeping (40% vs. 38%). More
than one-third (38%) responded that they are working fifty hours or more a week.
One in five adults (20%) are so sleepy during the day that it interferes with daily
activities a few days a week or more (National Sleep Foundation, 2001). The penalty of sleep-
The National Commission on Sleep Disorders reported that decreased productivity and
accidents in the workplace cost the nation $150 billion a year. A review of literature uncovered
research showing that rotating shifts and sleep deprivation lead to mistakes, dips in attention,
delayed reactions, accidents in the workplace, crashes on the roadways, reduced productivity and
difficulties in communication (National Sleep Foundation, 1999).
The National Sleep Foundation survey concluded that workers estimate about a 30
percent decline in the quality and quantity of their work when they are sleepy. About a quarter
of the workforce (27 percent) report they are sleepy at work two or more days each week.
Young people (age 18 to 29) seem to be the sleepiest 40 percent of them report that they are
sleepy at work at least twice a week. Those same young people indicated that 22 percent of them
have been late to work because of sleepiness, while the overall total is 14 percent.
Being sleepy on the job, whether the cause is simple sleep deprivation or an undiagnosed
or untreated sleep disorder, can have a vital impact on how well workers can do their job. For
example, night-shift workers have poorer daytime sleep, reduced night-time alertness and
performance, and an increased accident rate. In addition to numerous health problems there is a
substantial cost to the economy in terms of decreased efficiency and productivity (Arendt, 2001).
The cost of sleepiness-related accidents can vary considerably, but in general, the estimated total
cost of such accidents per year in the United States is $16 billion and $80 billion worldwide
(Moore-Ede, 1993).
Purpose
The purpose of this study is to determine what effects, if any, mild sleep deprivation has
on productivity, which in turn effects the workplace. The researcher is specifically interested in
the number of nocturnal awakenings and self-perception of mood in the morning and its
Hypothesis
Although the review of literature revealed a discrepancy, the majority of articles describe
partial sleep deprivation (sleeping less than 5 hours in one 24-hour period) as having negative
2
effects on cognitive, behavioral, physiological, and emotional measures. From this information
it is derived that cognitive, behavioral, physiological, and emotional measures will affect
The significance of this study is that it affects all walks of life. Sleep loss knows no
boundaries. It cuts across all cultural, social, economic, religious, educational, ethnic, racial,
interferes with their daily activities, maintains Thomas Roth, health and science advisor,
National Sleep Foundation (NSF). "This trend in daytime sleepiness should raise concerns
among parents, health care professionals, educators, safety experts, and employers. Lack of sleep
and sleep problems can have serious, life-threatening consequences [as well as] a significant
Sleep loss is an issue that everyone should be aware of. Whether you are an employer
looking out for the safety of your employees or a mother concerned for the welfare, growth, and
development of your child. Whether you, your relative, or your friend suffers from sleep loss, it
Definition of terms
Sleep: a natural and periodic state of rest during which consciousness of the
world is suspended
3
Partial sleep deprivation: sleeping less than 5 hours in one 24-hour period
Limitations
As with all correlational studies, the findings from the current study cannot reveal causal
relationships between sleep deprivation and personal productivity. Another key limitation has
been identified. It is the willingness of the participants to complete the sleep journal and the task
log sheet. Because this study is not a controlled experimental design, some participants may
forget to keep accurate track of their sleep habits or task log sheet. This limitation may have a
4
CHAPTER 2
REVIEW OF LITERATURE
How an individual responds to sleep loss, whether it is partial deprivation (sleeping less
than 5 hours in one 24-hour period), short-term total sleep deprivation (no sleep for 24-48 hours),
and long-term total sleep deprivation (no sleep for more than 48 hours) can vary. Pressman,
1997 indicates that sleep deprivation has been shown to impact negatively on a wide range of
cognitive, behavioral, physiological, and emotional measures. For example, mood changes
memory alterations due to decreased attention, concentration lapses, and decreased motivation.
Illusions, hallucinations, visual misperceptions, and paranoid ideation are also observed with
sleep loss.
Similar results were published by Binks (1999). The study concluded that the person
deprived of total sleep experiences negative mood, sleepiness, fatigue, and decline in alertness
and performance. Some sleep-deprived individuals report visual hallucinations or distortions and
feelings of paranoia. Systematic studies of total sleep deprivation have revealed some temporary
Ross (1965) conducted a study on extended total sleep deprivation, a minimum of eight
days, which consistently discovered mild neurological signs, such as myopia, tremor, slurred
speech, and sluggish corneal reflexes. Ross (1965) detected neurological findings that included a
hyperactive gag reflex, hyperactive deep tendon reflexes, and an increased sensitivity to pain.
The autonomic nervous system responses to total sleep deprivation produced changes in body
temperature, blood pressure, heart rate, and respiratory rate. The majority of research has found
a decrease in body temperature. However, the conclusions about blood pressure, heart rate, and
5
respiratory rate vary from remaining constant to a slight increase or decrease.
Ross (1965) discovered the most significant effect of sleep loss is the physiological
sleepiness, or the tendency to fall asleep when there is a lack of stimuli. Sleepiness becomes
extreme after the loss of a single night of sleep. Without competing stimuli, an individual
lacking a nights sleep can fall asleep within 2 or 3 minutes the next day. This can cause
dramatic affects on productivity. After about 48 hours without sleep, micro sleeps become
increasingly more common even when participants are physically active. As sleepiness
have been inconsistent. Van Helder and Radomski (1989) reported periods of sleep
deprivation up to 72 hours had no effect on strength or motor performance, except for reducing
time to exhaustion. The performance of passive, boring tests of cognitive ability such as
simple tests of vigilance (staring at a computer screen looking for signals) is often disrupted by
even a few hours of sleep reduction (Gillberg, 1996); whereas active, demanding tests of
cognitive ability are largely immune to disruption by even long period of sleep deprivation.
Percival, Horne, and Tilley (1983) found that subjects deprived of sleep for one night displayed
An increasing workplace for many is the military. Goh, Tong, Lim, Low, & Lee (2001)
studied the effects of sleep deprivation in the military. According to the authors, the study was
conducted because of the need for the development of reliable investigative techniques to study
how sleep deprivation affects performance, which, in turn, could provide ideas for the
formulation of measures to reduce sleep-related accidents. The authors hypothesize that the
detrimental effects of sleep deprivation on performance are apparently related linearly to the
6
amount of sleep loss, such that the longer the duration of sleep deprivation, the more pronounced
the disturbance. The study tested the effects of sleep deprivation on productivity and
performance using the rotary pursuit test. During the rotary pursuit test the participants were
asked to place a stylus tip in contact with the rotating target and maintain contact at all times.
The sleep-deprived group performed better than the control group; however, there was no
significant interaction found. Tracking performance improved throughout the day for both
groups. Performance declined significantly during the second day of the study regardless of the
interferes with their daily activities, maintains Thomas Roth, health and science advisor,
National Sleep Foundation (NSF). "This trend in daytime sleepiness should raise concerns
among parents, health care professionals, educators, safety experts, and employers. Lack of sleep
and sleep problems can have serious, life-threatening consequences [as well as] a significant
Many people suffering from routine sleep loss are not even aware of it, and many who do
realize they are not getting enough sleep are not aware of what it is costing them. Sleep loss
creates sleepiness, which can be associated with decrements in vigilance, reaction time, memory,
sleepiness, individuals demonstrate poorer performance despite increased effort, and they may
report indifference regarding the outcome of their performance (Behavioral Medicine, 1996).
Behavior Medicine illustrates that not getting enough sleep affects the person in several ways:
1. Problem solving skills are impaired. Sleep loss noticeably impairs our ability to
comprehend rapidly changing situations, increases the likelihood of distraction,
7
makes us think more rigidly and less flexibly, and reduces our ability to produce
innovative solutions to problems.
2. Communication skills suffer. Sleep loss reduces the words in vocabulary both
verbally and in writing.
3. Learning and memory suffer. Sleep loss diminishes scores on tests of memory,
verbal fluency and overall creativity.
4. Motor skills are impaired. Studies show there is a direct connection between
sleepiness and impaired hand-eye coordination. The degree of impairment has led
researchers to compare it in severity to drunkenness.
supervisors regularly see its effects first-hand: a) superior performing employees turning in
mediocre work, inexplicably moving through their jobs at half speed; b) lower morale, measured
ever-mounting sick leave requests and, in some instances, increased disability claims (Romani,
2001).
Sleep deprivation causes individuals to feel so sleepy during the day that their
concentration and performance suffer. For example, sleep deprivation often leads to an increase
in the incidence of motor vehicle accidents. One study found that individuals suffering from
fatigue due to sleep apnea are six more likely to have a motor vehicle accident than persons who
are not suffering from fatigue. They also are more disposed to industrial accidents than non-
apnea workers (Bonvallet, n.d.). According to the medical journal Chest (2000), the bill to
society due to loss of productivity, industrial accidents and medical bills owing to sleep
deprivation is $60 billion per year. This is a good reason to shed light on the silent thief of our
workforce's vitality. With more than 20 million people in the United States suffering from sleep
deprivation, most unaware they are suffering from it, management is in a position to perform a
public service of tremendous value and, secondarily, increase productivity by educating its
8
personnel on the issue (Romani, 2001).
One thing is for certain, that chronic sleep loss may lead to deterioration of mood and
irritability, tension, anxiety, and depression. Individuals suffering from sleep deprivation may
irregularities, headaches, and increased muscle tension (National Sleep Foundation, 1999). Any
one of these consequences of sleep deprivation can seriously affect productivity and
performance.
9
Chapter 3
Methods
Subjects
Nonrandom participants in this study were selected from one graduate level course at
Southern Life Insurance, and several other organizations in Huntington, WV. The population
contained approximately 30 employees. The population will be both male and female
participants from various locations around the Huntington, WV area. A variety of ages, race,
marriage status, socioeconomic backgrounds, and education levels are studied as they appear in
the population.
Instruments
Three instruments were used to collect data. The first was a demographic questionnaire
created by the researcher. The questionnaire consists of seven questions (Please see appendix
A). Gender, race/ ethnicity, marriage status, highest educational level completed, occupation,
number of years in occupational field, and number of miles driven to commute to work will be
deduced from the questionnaire. The content was chosen based on a review of related literature.
It was then evaluated and approved by a panel of experts. A demographic questionnaire is being
used to see how closely the sample replicates the known population and to allow analysis of sub-
Sleep deprivation was measured using a second instrument, a sleep journal. According to
P. Britz, Program Director for the National Sleep Foundation (personal communication, January
22, 2003) the author and publisher of the National Sleep Foundation (NSF) sleep diary is the
National Sleep Foundation. It is a public education brochure and has not been tested for
reliability or validity. It was, however, reviewed and approved by sleep scientists (Please see
10
appendix B). This instrument was chosen because it allows the researcher to measure levels of
The final instrument is a task log sheet developed by the researcher produced from a
review of related literature. The task log sheet was then evaluated and approved by a panel of
experts (Please see appendix C). It was used to measure productivity. Participants list activities
they wish to accomplish for each day of the study. At the end of the day, the participant check
the appropriate box to signify if the activity was completed or not completed. The percent of
Design
The study was qualitative and self-reporting. The correlational predictive study included
30 nonrandom participants. The participants responses on the sleep journal were calculated to
determine if partial sleep deprivation has occurred. Partial sleep deprivation was considered
sleeping less than 5 hours in a 24-hour period. The task log sheet was used to identify the
productivity level of the participants. A Pearsons Product Moment was used to conclude if a
Procedures
and other organizations located in Huntington, WV took part in the study. Participants were
asked to keep a sleep journal recording behaviors that could possibly affect sleep, such as, when
they wake up, go to sleep, how many times during the night they woke up, how they felt when
they woke and the number of hours slept during the night. This was conducted for the time
period of two weeks. This information generated whether a participant has suffered from
11
Participants were also asked to complete a demographic questionnaire and a task log
sheet. The task log sheet listed activities they wish to accomplish for each day of the study and
whether or not the activity was completed or not completed. The percent of tasks completed
daily on the task log sheet was calculated to signify the productivity level.
Data Analysis
After all instrumentation was collected from participants, the researcher converted
qualitative data on demographic questionnaire and sleep journal to numerical symbols. Scores
were obtained for each variable. Productivity was calculated by the percent of tasks completed
per day on the task log sheet. All data was entered into SPSS software program. A correlation
coefficient was computed using the Pearsons product moment. The correlation coefficient was
interpreted to determine if the prediction study supports the hypothesis that partial sleep
deprivation and productivity have a negative correlation. A comparison of means was ran to
compare the mean productivity levels of various amounts of hours sleep acquired in a 24 hour
period.
12
Chapter 4
Results
Demographic data
Of the thirty participants, 12 were male (40%) and 18 were female (60%). Thirty-seven
percent (37%) of all participants were single (meaning never been married), 10% were single
(meaning living with a partner), 37% were married, and 16% were divorced. As regards to
education, 8% had attended or were attending college, 50% had graduated college, and 42% had
attended graduate school or more. Sixteen percent of the participants were African/African
The participants occupations included a wide variety of areas (see Table 4.1).
Academic Advisor 1
Accountant 1
Administrative Assistant 2
Billing Clerk 1
Bookkeeper 1
Case Manager 1
Coach 2
Counselor 2
Director 3
Director of Student Services 1
Emergency Inspector 1
Graduate Assistant 3
Instructor 3
Insurance Salesman 1
Music Director 1
Pastor 1
Pharmaceutical Representative 1
Sales Clerk 1
Student 2
Weight Watcher Leader 1
______________________________________________________________________________
13
Correlations among the predicting variables
First, the intercorrelations between the predicting variables were tested to avoid the
slept, number of times woken up during the night, and feelings of fatigue) were computed (see
Table 4.2). The significant correlations ranged between 0.1 and 0.3. This range is considered
Table 4.2. Persons Correlations Among the Predicting Variables. (number of hours slept,
number of times woken up during the night, and feelings of fatigue)
1 2 3
______________________________________________________________________________
1 Hours slept ___ -.143** -.268**
2 Awakenings ___ .301**
3 Feelings ___
______________________________________________________________________________
**p<.01
Notes: Hours slept number of hours slept taken from the sleep log; Awakenings number of
times awoken during night taken from sleep log; Feelings subjective assessment of feelings of
fatigue.
The mean productivity levels were determined by a Pearsons correlation. The decision
was made to categorize the participants in the following five groups: less than 5 hours, 6 to 6.9
hours, 7 to 7.9 hours, 8 to 8.9 hours and 9 or more hours of sleep. The highest level of
productivity was produced by participants who slept more than 9 hours. The second highest
productivity level was produced by participants who slept less than 5 hours (see Table 4.3).
14
CHAPTER 5
DISCUSSION
As anticipated, the demographic questionnaire determined that the sample replicates the
responding to the survey. A mean comparison was performed for the sub-groups of marital
The productivity levels for marital status were evenly distributed. The results imply that
Those participants currently attending college were found to have a substantially higher
productivity level. This could be due, in part, to the idea that college students have a greater
number of immediate deadlines. In other words, besides the task of work and home life, college
students have strict syllabi to follow with impending deadlines. They may organize their time
better to complete the tasks on time, which would account for the considerably higher
productivity level.
impeccable reputation of the Asian work ethic. Asian workers are known to be hard workers,
have cohesive family units, value education, and respect authority. Productivity levels may be
The productivity levels for gender were evenly distributed. Men and women generated
very similar production rates. The results indicate that gender does not significantly affect levels
of productivity.
The intercorrelations between the predicting variables were tested, using a Pearsons
15
correlation, to avoid the possibility of multicollinearity. According to Tabachnick and Fidells
(1996) criteria, the researcher determined that the study was free of multicollinearity.
The researcher investigated the impact of partial sleep deprivation (less than five hours of
sleep) on the aspect of personal productivity. The decision was made to categorize the
participants in the following five groups: less than 5 hours, 6 to 6.9 hours, 7 to 7.9 hours, 8 to
8.9 hours and 9 or more hours of sleep. The highest level of productivity was produced by
participants who slept more than 9 hours (84.967% productive). The second highest productivity
level was produced by participants who slept less than 5 hours (78.822% productive). The third
highest level was produced by participants who slept 8 to 8.9 hours (78.240% productive). The
lowest levels of productivity were recorded for participants who slept 6 to 7.9 hours of sleep.
The pattern of findings suggest that to have the highest level of productivity, that a participant
must receive at least 9 hours of sleep per night. If he or she is not going to receive at least 9
hours of sleep, then they are better off sleeping less than 5 hours per night.
The mean comparison between partial sleep deprivation (less than 5 hours of sleep per
night) and productivity levels are not in agreement with previous studies (e.g. Pressman, 1997).
Similar results were published by Binks (1999). The study concluded that the person must be
deprived of total sleep to experiences negative mood, sleepiness, fatigue, and a decline in
alertness and performance. The ability to acquire a few hours of sleep showed no decline in
alertness or performance.
Another study suggests that with increasing sleepiness, individuals demonstrate poorer
performance despite increased effort, and they may report indifference regarding the outcome of
their performance (Behavioral Medicine, 1996). According to our study, the increase of
sleepiness (fewer hours slept) showed a decline in productivity (with the exception of individuals
16
Two negative correlations were found for levels of productivity. These included
nocturnal awakenings and the self-perception of mood in the morning. The Pearsons
correlations suggest that as the number of nocturnal awakening increase, the productivity levels
decreased. It also implied that the more an individual feels fatigued in the morning, the lower
The negative correlations found for nocturnal awakenings and productivity are consistent
with previous studies. Arendt (2001) discovered that night-shift workers that have poorer
daytime sleep have reduced night-time alertness and performance, and an increased accident rate.
Nocturnal awakenings may hinder individuals ability to obtain adequate sleep. This in turn can
Limitations
productivity. Because of the different occupations, individuals have different task lists, which is
a subjective way to measure productivity. The solution would be a study that included
participants of one particular occupation that had a more reliable (objective) measure of
productivity.
A second constraint of the data collection process was an environmental issue. A few
days into the sleep deprivation study, sixty percent of the participants lived in a region, that
suffered a severe ice storm. Most participants were without electricity for several days, some
even weeks. A number of participants were forced to leave their homes to seek shelter. Others
could not return to work for several days. Most participants commented that this natural disaster
The final weakness of the current study is that due to a relatively low rate of participation
in the survey. The researcher can only conclude that the findings are relevant to adults who are
17
employed and possess a college education. Despite this restriction, the marginally significant
correlations between sleep and productivity highlight the importance of the issue.
If studying the issue of partial sleep deprivation in the future, a more comprehensive
study should be conducted using a longitudinal design. The study should consist of a larger
sample of participants over a longer period of time. It would be to the advantage of the
researcher to conduct the study for a minimum of one to two months. This length of time will
Other elements that should be addressed are the demographics of the participants. It
would be beneficial to the researcher to know the age of the subjects and not only the marital
The last recommendation, possibly the most crucial to the study, is to observe individuals
that have one particular occupation in common. This would allow for a more reliable and
Implications
This study illustrates the need for employers to be aware of how productivity is affected
by sleep deprivation and fatigue. Being sleepy on the job, whether the cause is simple sleep
deprivation or an undiagnosed or untreated sleep disorder, can have a vital impact on how well
One in five adults (20%) are so sleepy during the day that it interferes with daily
activities a few days a week or more (National Sleep Foundation, 2001). This not only affects
employers and the workforce but individuals and their families and friends. Individuals who
suffer from sleep loss experience impaired problem solving, communication, and motor skills as
well as a deficiency in learning and memory. These indicators can have a lasting effect on
18
personal relationships, educational endeavors, and personal growth.
19
REFERENCES
Binks, P. G. (1999). Short-term total sleep deprivations does not selectively impair higher
cortical functioning. Sleep, 22 (3), 328-333.
Bonvallet, S. (n.d.) Obstructive sleep apnea. Eastside sleep disorders center at overlake
hospital medical center. Retrieved April 22, 2003, from
http://www.overlakehospital.org/esdc/article2.htm
Chervin, R.D. (August, 2000). Sleepiness, fatigue, tiredness, and lack of energy in obstructive
sleep apnea. Chest, 118, 372-379
Cochrane, G. (2001). The effects of sleep deprivation. FBI Law Enforcement Bulletin, 70 (7),
22-25.
Hartmann, E. L. (1973). The functions of sleep. New York City, NY: Yale University Press.
Goh, V. H., Tong, T. Y., Lim, C., Low, E. C., and Lee, L. K. (2001). Effects of one night of
sleep deprivation on hormone profiles and performance efficiency. Military Medicine.
Institute for Brain Research (1965). Sleep mechanisms. New York City, NY.
Meyer, R. G. (1996). The clinicians handbook. Needham Heights, MA: Simon and Schuster.
Orem, J. (1980). Physiology in sleep. New York City, NY: Academic Press.
Pinel, J. P. J. (1999). Biopsychology (4th ed.). Needham Heights, MA: Allyn and Bacon.
20
Romani, P. N. (2001). A primer on sleep apnea for supervisors. Supervision, 62 (6), 11-14.
Rosekind, M.R., Gander, P.H., Gregory, K.B., Smith, R.M., Miller, D.L., Oyung, R., Webbon,
L.L. & Johnson, J.M. (1996). Managing fatigue in operational settings 1: Physiological
considerations and countermeasures. Behavioral Medicine, 21(winter): 157-165.
Tabachnick, B.G. & Fidell, L.S. (1996). Using multivariate statistics. New York: Harper
Collins College Publishers.
Webb, W. B. (1975). Sleep: The gentle tyrant. Englewood Cliffs, New Jersey.
Weitzman, E. D. (1981). Advances in sleep research (Vol. 7). New York City, NY: SP Medical
& Scientific Books.
21
APPENDIX A
Demographic Survey
Instructions: Please circle the most appropriate answer for each question.
1. Gender:
A.male
B. female
2. Are you:
4. Race/ Ethnicity:
22
7. How many miles per day do you travel that is work related:
A. under 10 miles
B. 10 to 50 miles
C. 50 to 100 miles
D. 100 to 200 miles
E. more than 200 miles
23
APPENDIX B
Sleep Journal
COMPLETE IN MORNING
Fill out I went to I got out of I woke up When I woke Last night I My sleep was disturbed by:
days 1-7 bed last bed this during the up for the slept for a (List any mental, emotional, physical, or
environmental factors that affected your sleep,
below night at: morning night: day, I felt: total of: e.g. stress, snoring, physical discomfort,
(Record number (Check one) (Record number of temperature)
at: of times) hours)
______________
Thursday ___ Refreshed
______________
______ ______ ______ ______
___ Somewhat
Feb. 20 PM/AM AM/PM Times
Refreshed
Hours ______________
______________
___ Fatigued
______________
______________
Friday ___ Refreshed
______________
______ ______ ______ ______
___ Somewhat
Feb. 21 PM/AM AM/PM Times
Refreshed
Hours ______________
______________
___ Fatigued
______________
______________
Saturday ___ Refreshed
______________
______ ______ ______ ______
___ Somewhat
Feb. 22 PM/AM AM/PM Times
Refreshed
Hours ______________
______________
___ Fatigued
______________
______________
Sunday ___ Refreshed
______________
______ ______ ______ ______
___ Somewhat
Feb. 23 PM/AM AM/PM Times
Refreshed
Hours ______________
______________
___ Fatigued
______________
______________
Monday ___ Refreshed
______________
______ ______ ______ ______
___ Somewhat
Feb. 24 PM/AM AM/PM Times
Refreshed
Hours ______________
______________
___ Fatigued
______________
24
______________
Tuesday ___ Refreshed
______________
______ ______ ______ ______
___ Somewhat
Feb. 25 PM/AM AM/PM Times
Refreshed
Hours ______________
______________
___ Fatigued
______________
______________
Wednesday ___ Refreshed
______ ______ ______ ______ ______________
___ Somewhat
PM/AM AM/PM Times Hours
Feb. 26 Refreshed
______________
___ Fatigued
______________
25
APPENDIX C
Instructions: Please write a To Do list of the activities you wish to accomplish for each date
below. At the end of the day, please place a check in the appropriate box to signify if the activity
was completed or not completed.
THURSDAY, FEB. 20
To Do Activities Completed Not Completed
FRIDAY, FEB. 21
To Do Activities Completed Not Completed
SATURDAY, FEB. 22
To Do Activities Completed Not Completed
26