How Can You Measure Sleep Quality Easily Without A Machine?

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I am doing a experiment about sleep. I need a way to measure sleep quality without a machine. Any ideas?

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2 Responses to “How Can You Measure Sleep Quality Easily Without A Machine?”

  1. Angus McCloud says:

    Define quality sleep.

  2. A well validated instrument for the measurement of subjective sleep quality is the Pittsburgh Sleep Quality Index questionnaire which provides a global score of sleep quality on a scale of 1-21 (2,3).
    The most commonly used measure of objective sleep quality is “sleep efficiency”, defined as the percentage of time in bed spent asleep. Thus, if a subject wishes to have an 8-hour sleep period, takes 30 min to fall asleep, wakes up 30 min before the scheduled end of the sleep period and experienced a number of awakenings interrupting sleep for a total of 60 min, the sleep efficiency is 6 hrs/8 hrs = 75%.
    Since there is good evidence to indicate that reduced sleep duration and/or quality is associated with decreased activity of the somatotropic axis and increased activity of the corticotropic axis, measurements of IGF-1 concentrations and of evening cortisol levels may be considered as endocrine markers of sleep quality. Limitations on the use and interpretation of IGF-1 include the need to draw blood and the fact that the hormone is affected by multiple factors besides sleep quality. In contrast, accurate measurements of biologically active cortisol levels may be obtained on saliva samples and multiple saliva samples collected between early evening (e.g. 18:00) and bedtime provide an excellent estimation of the “quiescent period of cortisol secretion”.

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