How to determine the quality of sleep and how to evaluate the quality of sleep?

The following is a survey of the various symptoms of insomnia, please accumulate the score that matches your situation, if there is no one of the options, this question will be worth 0 points. 1 Your sleep status is aFrequent awakening or unrealistic sleep during sleep, waking up too early in the morning, but not affecting work (1 point) b

Occasional insomnia, but still able to continue working (2 points) cSleep less than 4 hours, affecting normal work (4 points) dFrequent sleeplessness and difficulty in working normally (6 points) 2 Do you have symptoms of forgetfulness a

Occasional memory loss (1 point) bMemory is impaired, but can continue to work and live normally (2 points) cSignificant impairment of memory, affecting normal work and life (3 points) 3 Do you often feel tired and tired a

Lack of energy, can continue to work normally (1 point) bMental fatigue and barely holding on to normal work (2 points) cExtreme fatigue and inability to continue working normally (3 points) 4 Do you often feel soreness in your waist and knees a

After activity, the waist and knees are sore, and they can continue to work normally (1 point) bFrequent soreness in the waist and knees, barely able to stick to normal work and life (2 points) cSoreness in the waist and knees, unable to continue normal work and life (3 points) 5 Do you often feel dizzy and tinnitus a

Occasionally there is (1 point) bOften, but able to stick to normal work and life (2 points) cDizziness and tinnitus, affecting normal work and study (3 points) 6 Do you often experience a lack of breath and lazy speech a

Don't like to talk too much, don't answer if you don't ask (1 point) bLazy to speak, ask more and answer less (2 points) cDon't want to speak, look indifferent (3 points) 7 Do you have palpitations a

Occasionally there is (1 point) bOccurs frequently, but persists in working normally (2 points) CPalpitations that interfere with normal work (3 points) 8 Do you often feel upset a

Sometimes upset, quiet down after self-persuasion (1 point) bOften upset, difficult to self-soothe, but calm after rest (2 points 0 c.).Upset and interferes with work and rest (3 points) Sleep quality rating 1 First class (0 to 3 points):

Congratulations, you are currently sleeping very well and in good health and should be kept up all the time. 2 Level 2 (4 to 8 points): You sleep mediocre and your health has deteriorated, and if you don't pay enough attention, your condition will progress to Level 3.

3 Band 3 (9 to 16 points): You should be alarmed, you have poor sleep quality, your health is significantly impaired, your diet is irregular, and you are starting to feel struggling to work. 4 Fourth Class (17 points or more):

Your sleep quality has reached the point where you have a lot of headaches, chronic sleep deprivation, leading to serious deterioration of health, inability to cope with work, and emotional instability.

Fall asleep quickly, don't have messy weird dreams after falling asleep, and can sleep for 8 hours in a row without waking up halfway. When you wake up, you're refreshed and energized, and your sleep quality is pretty good!

..As a standard for normal sleep, it is used to determine what insomnia is. It is generally thought that it is often difficult to fall asleep, wakes up too early, and wakes up frequently during sleep, and. Their sleep profile changes, and they have deep sleep (ie.

Level 3 and 4) decreases, while light sleep increases, while a person is in the case of light sleep

Sleep quality includes the depth of sleep and sleep time two aspects, high-quality sleep after waking up fatigue disappears, the mind is clear, energetic, engaged in a variety of work, study and life, so sleep and sleep enough, we are called good sleep, sleep quality evaluation includes subjective evaluation and objective evaluation.

1. Subjective evaluation, including:

1. A scale of sleep quality index, which mainly evaluates the sleep quality of the last month, consists of 19 self-assessment and five other evaluation items, and the total score range is 0-21 points, the higher the score, the worse the sleep quality.

2. In daily life, the quality of sleep can be based on some simple standards, such as falling asleep in 30 minutes, deep sleep, deep breathing, no snoring, not waking up at night, less sleep at night, less nightmares, and good spirits after getting up in the morning, clear mind during the day, high work efficiency, etc.

2. Objective evaluation, mainly through the detection of polysomnography, including the detection of electroencephalogram, electromyography, and eye, through the detection of these relevant objective data, we can conduct a detailed assessment of the patient's relevant sleep quality, and the relationship between the indicators is of great significance for the identification of sleep diseases.

The evaluation of a person's sleep quality can be judged by the time of falling asleep, the number of times he wakes up at night, and his mental state after waking up.

1.Sleep onset: When the patient falls asleep for a short period of time, and can fall asleep about 10-20 minutes after lying down, it means that the sleep quality is still good. Some people with poor sleep quality may not be able to sleep for several hours after lying down, and sometimes need to take sleeping pills to help them fall asleep.

2.Number of nighttime awakenings: Excluding the physiological cause of drinking too much water, the more times a patient wakes up at night, the worse the sleep quality is likely to be. If you don't wake up all night at night and sleep until dawn, the better your sleep quality.

3.Mental state after waking up: Patients with good sleep quality wake up with high energy, clear mind, and easy to do. Patients with poor sleep quality are in a poor state after waking up, and are prone to sleepiness and difficulty concentrating during the day.

Patients are advised to play with their mobile phones as little as possible before going to bed and avoid drinking strong tea or coffee so as not to affect their sleep.

Poor sleep quality is based on your age, for example, if you are younger, you should generally sleep for about eight hours, and if you are a little older, about six hours is fine.

See if your head is comfortable if you sleep enough time, and if your mind is clear, it's a good night's sleep.

psqi

PSQI is the most commonly used method of assessing sleep quality. Developed in 1989 to measure the quality of sleep in the last 1 month, the PSQI consists of 19 self-rated and 5 other assessment items, covering the time required to fall asleep and daytime functioning.

As long as your sleep quality is relatively good, it means that your daily mood is very good, or your spirit is very good. If you feel yourself very unhappy most.

According to the mental state, memory ability, mood and diet of the morning, if the night sleep is better, then the state in the morning is relatively good, if the night sleep is not good, then the state of the morning is relatively unstable.

I think you can see if you wake up in the middle of the night, whether you have slept for more than 8 hours, so as to judge whether the sleep quality is up to standard.

You can see if you have nightmares while you sleep. Or if someone calls you, will you wake up right away?

1. See if your face is normal when you get up. A poor face is a bad sleep.

2. Whether there is a peculiar smell in the mouth. Having a bad smell is not sleeping well.

3. Whether there is an uncomfortable place in the head (such as migraine). If you feel uncomfortable, you don't sleep well.

4. Whether the urine and bowel movements are normal. Urine and urine in your sleep are simply collapsed, and it is not good to sleep.

5. Recall if you have nightmares. Having nightmares is not sleeping well.

6. Keep the temperature in the bedroom fresh and pleasant. Most sleep experts believe that the best room temperature for sleep is. If you don't want to turn on the air conditioner all night, you can install ceiling fans, electric fans, or open windows in the bedroom to cool down.

7. Keep it dark and lightless. Several studies have shown that exposure to light before and during sleep can inhibit melatonin secretion, which in turn affects sleep quality. Animal experiments have found that even low light has a negative effect on sleep.

8. Therefore, a dark bedroom is essential for entering a deep sleep, relaxing completely, and maintaining a regular biological clock. Therefore, all light sources should be turned off or blocked before going to sleep. If the window is leaking or you are used to sleeping in, you can install blackout curtains.

If the rest space is not completely darkened, you can also choose to sleep with an eye mask on.

9. Shielding noise. If ambient noise is out of your control and interferes with rest, use earplugs or a white noise machine. White noise suppresses ambient noise and makes it easier to fall asleep.

10. Eliminate the influence of TV. Studies have shown that television "steals" people's sleep time. The pictures and sounds in the TV will make people continue to be excited, and the TV light will hinder the human body from adjusting the biological clock.

Therefore, it is best to watch TV only in the living room, or turn off the TV 30 to 60 minutes before you want to fall asleep.

11. Please take the electronics out of the bedroom. Not only does the TV "steal" your sleep time, but laptops, tablets, mobile phones, and other electronic gadgets can also interfere with sleep. One study found that blue light emitted by electronic devices interfered more with melatonin formation than white light.

12. Another study found that the light emitted by computer screens had a similar effect. In addition, working before bed and checking mail can be stressful; Go online before going to bed, and the brain will stay excited for a long time; Watching social** before bed can bring negative emotions. Therefore, one hour before bedtime should disable electronic products and calm the mood.

13. Choose the right bedding. Bedding should be made of perspiration-wicking, breathable materials such as cotton, woollen fabrics, silk, bamboo fibres and linen. Materials such as polyester and synthetic satin cannot expelle moisture and will get hotter and hotter the more you sleep.

The material of the bedding should be smooth and comfortable to the touch. If you're allergic to dust or mold, use an allergen-resistant mattress and pillowcase and wash it frequently.

That is, how good or bad you sleep!

Your question is very devoid of quality! Do you understand what I mean?

Get it, and you'll know what sleep quality means.

When people sleep, they can get enough rest in the brain and organs and muscles of the whole body, so as to ensure recovery and normal work, study and life. Newborns sleep an average of 16-20 hours a day; Sleep gradually decreases during infancy, sleeping 9-12 hours a day at the age of two; Adults sleep for 6-9 hours, and it is generally considered that about 7 hours is the most appropriate; Older people may sleep less, sleeping about 6 hours a day. There is also a change in the cycle of sleep-wakefulness, with the newborn cycle changing 5-6 times a day, and the infant gradually decreasing, to about 1-2 sleeps a day in the child.

However, it is important to note that the quality of sleep is not only based on the time, but also on the condition of each person's sleep. If you fall asleep quickly, sleep deeply, and don't dream much, you may be able to fully regain your energy after 6 hours of sleep. People who fall asleep slowly have relatively shallow sleep, easy to wake up, and often dream, and it may be difficult to achieve the effect of physical and mental recovery no matter how long they sleep.

Adults sleep an average of 6-8 hours a day, which is usually the optimal time, but this is not absolute and varies from person to person.

In addition to sleep time, the quality of sleep is also particularly important, some people who sleep ***, sleep 5-6 hours can meet the needs of sleep. Some people slept for 8 hours, but still had a feeling that they hadn't slept enough, and still couldn't meet the needs of work and study the next day. Normal people's sleep is divided into light sleep and deep sleep, and only enough deep sleep can allow the brain and body to get sufficient rest and recuperation.

People with high sleep quality sleep more deeply, and only 5-6 hours of sleep can meet the needs of the next day's work and life, and they are still full of energy. Some people have more light sleep, always feel like they are dreaming, and need to use sleep time to remedy the lack of sleep quality. If daytime sleepiness does not occur the next day, it means that the time of sleep is appropriate for the individual.

It is advisable to eat a small dinner about two hours before going to bed, do not drink too much water, as constantly going to the toilet at night can affect the quality of sleep, and do not eat spicy, oil-rich foods at night, as these foods can also affect sleep.