The American Sleep Association issued a “Sleep Quality Recommendation”. According to this reliable and valid index, you can use the following questionnaire to self-test to know whether your sleep has disturbances or refreshing.
1. Fall asleep within 30 minutes.
If you can’t fall asleep within half an hour, you may need to consider insomnia as the cause.
2. Long wake up (more than 5 min), no more than once each night.
If you wake up several times at night, but turnover and fall back asleep, it doesn’t mean that there’s a problem. Also, if you’re older than 65, it’s quite normal to wake up even twice a night. However, contrary to the above, poor sleep may occur, and pain, discomfort, and even anxiety must be considered serious health issues.
3. Fall asleep again within half an hour after waking up.
It may take 30 minutes or more for elders to fall asleep after suddenly awakening. Generally speaking, the body is still in a relaxed state after waking up for 10 to 15 minutes, so it’s easier to fall asleep again. Once this moment has passed, the body will trigger a series of reactions to make it impossible to get back to counting sheep.
4. 85% of your time in bed is sleeping.
If you can meet the above three criteria, this last one will be easy to achieve.
Congratulations, your sleep quality is superb! I wish you an everlasting peaceful sleep.
If you have trouble sleeping, try ShutEye, an all-in-one sleep app. ShutEye brings a wide variety of tools to help you fall asleep and understand your sleep cycles from a scientific perspective.
So stop tossing and turning all night, and starting falling asleep in a healthy and natural way.
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