We all know that sleep quality is very important to our health; however, there is no exact definition of sleep quality provided by the experts. As a sleeper, we often define the quality of sleep by ourselves, depending on our personal needs and lifestyle.
Most of us normally equate sleep quality with sleep quantity. On the other hand, experts have proven that these two factors are not the same. One person can sleep for a long duration, but his/her sleep might be disturbed many times and cannot be considered a high-quality sleep.
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So how can we correctly calculate our sleep quality at home?
Based on your sleep habits and lifestyles, you can answer several questions about your sleep to evaluate your sleep by yourself.
How long are you asleep in bed?
According to sleep experts, people spending less than 85% of the time staying in bed asleep might have poor sleep efficiency. For instance, if you spend 8 hours in bed and you actually sleep for 6.5 hours, your sleep is considered low quality.
How long does it take to fall asleep?
The amount of time taking someone to fall asleep can vary. However, if you need more than 30 minutes to fall asleep after going to bed, it seems like you are getting poor sleep!
Do you often wake up during sleep? If yes, how many times and for how long?
Having interrupted sleep means that you do not have quality sleep. If you wake up during sleep, it is better to take less than 20 minutes to get back to sleep again.
Besides, you should answer these questions about your sleeping habits, including:
- Do you have problems staying awake during the day?
- Do you find it difficult getting up in the morning?
- Do you find yourself napping during the day frequently?
Sleep experts have recommended that you should keep a sleep diary to record these answers as your sleeping habits. A sleep diary is very helpful in helping you to evaluate your sleep quality and identify which factors are the main reason causing your sleep disorder.
It is important to calculate and evaluate your sleep quality frequently. It will help to early reveal any problems in your sleep habits so that you can protect and improve your overall health!
Source: Sleep Foundation
