Your Personal Sleep Evaluation
This is a printable version of the personal evaluation test from the main ”Powerful Sleep” e-book. Print it
out, fill it out, and use it to track your progress and review what you've learned in this program.
Your Basic Bio-Rhythm Evaluation
Your first step is to evaluate your body temperature rhythm, or circadian rhythm. In
the appendix section of this e-book you will find a method to do is precisely by doing a
little body temperature experiment. Print out the graph in the appendix section labeled
“My Body Temperature Rhythm” and follow the instructions.
However, if you do not want to go to the extent of doing the personal body temperature
experiment, you can simply estimate the progress of your body temperature by
answering the following questions:
1. At what time do you wake up? _______________
2. Do you feel really drowsy in the early hours of the morning? If so, how long
does it take for this drowsy feeling to go away? __________________
3. At what point during the day do you feel the pressure to sleep or take a nap?
Note: This is most likely the time at which you experience your regular body
temperature “slump.” This is most likely sometime in the afternoon.
4. At what point of the day do you feel MOST energetic, alert, awake, and “on the
5. At what time during the day do you start to feel tired and drowsy?
6. At what time during the day do you feel the pressure to sleep most intense?
This should give you an ideal estimate of what your current temperature body rhythm
looks like. You should know when your body temperature rises and when it falls, this
way as you apply the methods in this e-book to optimize your sleep, you will be able to
notice the changes. Here is an explanation on how to use the answers from the above
questions to determine your body temperature rhythm
1. If you feel need an alarm clock to RIP you out of your sleep in the