In addition to the quantitative requirements, there are also qualitative requirements that are more important in deciding whether sleep is adequate or not. The meaning of sleep quality is mainly the depth of sleep, which is related to the ratio of both slow-wave sleep and fast-wave sleep, especially deep slow-wave sleep has an important role in improving brain fatigue. The quality of sleep can generally be measured by the following criteria.
(1) fast sleep, falling asleep about 10-30 minutes after going to bed.
(2) Deep sleep, with deep and long breaths that are not easily awakened; Shi Ming, Department of Internal Medicine, TCM Clinic, Shanghai TCM Documentation Center
(3) No or very little night-time rising, no alarming dreams, and the ability to forget dreams soon after waking up.
(4) Waking up in the morning with good spirits and getting up quickly.
(5) clear and refreshing during the day, no sleepiness, high work efficiency.
Sleep quality level self-assessment table
1.Your sleep condition is: (main symptom)
(1 point) a. Sleep with frequent intermittent awakening or sleep without reality, waking up too early in the morning, but it does not affect work.
(2 points) b. Occasional insomnia, but still able to keep working.
(4 points) c. Sleeping less than 4 hours, which affects normal work.
(6 points) d. Often sleepless, difficult to adhere to the normal work.
2.Do you have symptoms of forgetfulness: (sub-symptom)
(1 point) a. Yes. Occasional memory weakness.
(2 points) b. Yes. Weak memory, but able to hold on to normal work and life.
(3 points) c. Yes. Memory weakens significantly, affecting normal work and life.
3.Do you often have the feeling of mental fatigue: (Sub-symptom)
(1 point) a. Yes. Mentally weak, can stick to normal work.
(2 points) b. Yes. Mental fatigue, barely holding on to normal work.
(3 points) c. Yes. Mental fatigue, can’t hold on to normal work.
4.Do you often feel sore and weak at the waist and knees: (Sub-symptom)
(1 point) a. Yes. Soreness and weakness of the lower back and knees after activity, can hold on to normal work.
(2 points) b. Yes. Frequent weakness in the lower back and knees, barely able to hold on to normal work and life.
(3 points) c. Yes. Soreness and weakness in the back and knees is obvious and cannot hold on to normal work and life.
5. Do you often have dizziness and tinnitus: (Sub-symptom)
(1 point) a. Yes. Occasional dizziness and tinnitus.
(2 points) b. Yes. Frequent dizziness and tinnitus, but can maintain normal work and life.
(3 points) c. Yes. Dizziness and tinnitus are obvious and affect normal work and study.
6.Do you often have shortage of breath and lazy speech: (Sub-symptom)
(1 point) a. Yes. Do not like to talk much and do not answer if not asked.
(2 points) b. Yes. Laziness to speak, asking more questions but answering less.
(3 points) c. Yes. No desire to speak, showing no desire.
7.Do you have palpitations: (sub-symptom)
(1 point) a. Yes. Occasional palpitations.
(2 points) b. Yes. Frequent palpitations, but able to hold on to normal work.
(3 points) c. Yes. Palpitations are obvious and affect normal work.
8.Do you often feel upset: (Sub-symptom)
(1 point) a. Yes. Sometimes disturbed, can calm down after self-convincing.
(2 points) b. Yes. Often upset, difficult to self-convince, but can calm down after rest.
(3 points) c. Yes. Disturbance is obvious and affects work and rest.
Sleep quality grade determination.
First class 0～3 points: Congratulations, your current sleep quality is very high, your health is good and should be maintained all the time.
If you don’t pay enough attention to it, your condition will develop to the third level.
Third grade 9 to 16 points: You should be alert, your sleep quality is worse, your health is obviously impaired, and you are starting to feel the strain for work.
Fourth grade 17 points or more: Your sleep quality has been very poor, long-term sleep deprivation, resulting in serious deterioration of health, cope with the work effort, and emotional instability.