How to evaluate the quality of sleep. How is sleep quality rated?

Don't dream, sleep deeply! Wake up refreshed and without eye bags! Feel energized for the day!!

1. Sleep time.

2 Sleep depth.

3 whether to dream.

In daily life, sleep quality can be evaluated using a simple standard, that is, a person sleeps within 30 minutes; Sleep deeply, breathe deeply without snoring, and it is not easy to wake up at night; Sleep less at night, have fewer nightmares, and quickly forget dreams after waking up; Wake up in the morning and feel better; During the day, the mind is clear, the work efficiency is high, and the fatigue is not tired.

In addition, if you want to have a good sleep quality, you must adjust it from the source, it is best to drink a cup of sleep dream fragrance before going to bed, one bag a day, and insist on a period of time to effectively adjust the biological clock, which can shorten the awakening time before going to bed and the time to fall asleep, and improve the quality of 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.

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.

Hello, generally fall asleep quickly, fall asleep in about 10 minutes; Sleep deeply, breathe deeply and not easily wake up; No or very little waking up at night, no dreaming phenomenon, forgetting dreams soon after waking up; Get up quickly, wake up in the morning and be in good spirits; During the day, the mind is clear, the work efficiency is high, and the person is not sleepy. When the body temperature is low, you can meet the normal sleep, and this satisfaction is the quality standard of sleep. Your situation is considered to be caused by insufficient kidney qi, weak spleen and stomach, and excessive dampness in the body, it is recommended that you insist on taking Jinkui Kidney Qi Pill and Fuzi Lizhong Pill for conditioning, and at the same time develop the habit of going to bed early and getting up early, and avoid staying up late and lying in bed.

Get outdoors and get some physical activity.

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.

The importance of sleep to health cannot be overstated.

In the human body, almost all physiological processes are affected by sleep.

The process of sleep is the process by which the brain organizes memories. The brain selects and stores new information, and reorganizes and connects old and new information.

During sleep, the immune system also does a lot of work.

On the one hand, the immune system is rereplenishing immune cells;

On the other hand, the immune system is also working on the body's repair.

While you're sleeping, your digestive system doesn't stop either. The gut is cleaning itself, and the intestinal barrier is renewing and repairing itself.

Therefore, it is not difficult to imagine that lack of sleep or poor sleep quality brings more than just poor energy.

Lack of sleep can lead to memory loss, mood disorders, weakened immunity, poor blood sugar control, and digestive disorders.

Poor sleep also increases the risk of obesity, Alzheimer's disease, and cancer.

So, how do you measure the quality of your sleep?

There are two common assessment methods, one is to look at the length of sleep, and the other is to conduct subjective self-evaluation.

According to the National Sleep** Conference, the vast majority of adults (>97%) need 7-9 hours of sleep per night.

Some people may find it okay to sleep less.

But the truth is that people who are able to sleep less without affecting their health are very small, less than 3% of the population.

Many people who claim to "sleep less" are mostly adjusting to worse health without realizing it.

Therefore, for the vast majority of people, a good night's sleep consists of at least 7 hours of sleep.

In addition to the requirement of duration, another criterion is subjective self-evaluation.