Pop Quiz: How to tell if you've had a good night's sleep....

If you are worried that you may not be getting enough sleep, there’s a real chance you may be right.  The CDC estimates that approximately a third of Americans are getting less than the recommended minimum of 7 hours a sleep every night with over a 1/3 of Americans also citing their quality of sleep as being ‘fair’ or ‘poor’. 

It can be very difficult to judge ‘good quality’ sleep as it is such a subjective feeling but researchers and sleep experts are trying to do just that.  Answering ‘yes’ to any of the statements below could mean you may not be getting  the amount and quality of sleep that you actually need. 

I feel sleepy during the day, even when I get a good night's sleep.

I get very irritable when I can't sleep.

I often wake up at night and have trouble falling back to sleep.

It usually takes me a long time to fall asleep.

I often wake up very early and can’t fall back to sleep.

I experience an uncomfortable/restless sensation in my legs at night.

My legs often move or jerk during the night.

I sometimes wake up gasping for breath.

My bed partner says my snoring keeps her/him from sleeping.

I have fallen asleep while driving.

 

Factors that indicate good sleep quality in adults:

  • Falling asleep in 30 minutes or under
  • Waking up for under 5 minutes once per night
  • Being asleep for 85 percent or more of the total time that you spend in bed
  • Being awake in the night for under 20 minutes

 

Factors that indicate bad sleep quality in adults:

  • Taking more than 1 hour to fall asleep
  • Waking up on four or more occasions
  • Sleeping for less than 74 percent of the time spent in bed
  • Being awake for 41 minutes or more during the night

 

A good night’s sleep is an essential part of a healthy lifestyle with regular lack of good quality 

sleep putting you at risk of serious medical conditions, including obesityheart disease and diabetes – and it shortens your life expectancy.

 

Speak to a health care professional if you don’t think you are getting the sleep you need or feel you may be suffering from a sleep disorder.

 

References: 

National Sleep Foundation's sleep quality recommendations: first report

Ohayon, Maurice et al.

Sleep Health: Journal of the National Sleep Foundation , Volume 3 , Issue 1 , 6 - 19

 

http://healthysleep.med.harvard.edu/healthy/getting/treatment/sleep-disorders-screening-survey#quiz1true


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