The sleep quality scale (SQS) is a way to measure the quality of your sleep. This quality is important because it can affect your health, mood, and overall well-being.
There are many factors in sleep quality, including stress, diet, and exercise. Understanding the scale of sleep quality, what it is, and how to improve it is essential to improving your health, so check out this information below:
Summary:
Sleep quality scale (SQS)
The sleep quality scale (SQS) is a measure of a person’s sleep quality. It is a self-report measure that asks people to rate their sleep quality on a scale of 1 (poor sleep quality) to 7 (excellent sleep quality).
This scale is accessible to everyone and can be easily filled out in a few minutes. However, it does not provide the necessary solutions for all sleep disorders that may be identified.
Pittsburgh Sleep Quality Index (PSQI)
The Pittsburgh Sleep Quality Index (PSQI) is a variant of the SQS and measures sleep quality. It is a self-report measure that asks questions about sleep habits and sleep quality over the past month.
The PSQI has been shown to be a reliable and valid measure of sleep quality and has more questions than the Sleep quality scale (SQS). However, this scale also does not show natural ways to sleep better.
With these scales it is possible to have an analysis about possible sleep disorders. But none of these scales indicate the possible solution to improve the quality of your sleep and today this is possible!
Quality vs quantity of sleep
The quality of your sleep directly interferes with your overall rest. If you don’t get enough sleep or your sleep is not good, you will not rest well and your next day is likely to be unproductive, which is why many people seek to understand the sleep quality scale.
This lack of rest can lead to health problems such as increased blood pressure, heart disease, and stroke.
The amount of sleep will cause you to sleep for many hours, however the quality of sleep is also related to the depth of sleep, as well as your physical and mental conditions.
Quality sleep is more than just sleeping 8 hours a day, it’s about sleeping well and waking up in a good mood. Thus, we see that sleeping the right amount and sleeping well must go hand in hand. To help you with this, we will give you practical tips that will help you sleep:
Sleep the correct amount of hours for your age group
This is not the only point of a good night’s sleep, but it is important! Getting the right amount of sleep helps your body complete the proper sleep cycle, aiding in all the processes your body practices during the night.
Age Range | Sleeping Time |
0-3 months | 14-17 hours |
4-11 months | 12-15 hours |
1-2 years | 11-14 hours |
3-5 years | 10-13 hours |
6-13 years | 9-11 hours |
14-17 years | 8-10 hours |
18-64 years | 7-9 hours |
65+ years | 7-8 hours |
Have a fixed time to go to sleep and wake up
Going to sleep and waking up at the same time every day helps regulate your internal clock and, consequently, improve the quality of your sleep. If you want to sleep well and have more energy during the day, it is important to set a schedule for going to sleep and follow this routine every day of the week.
Don’t eat harsh foods before bedtime
Eating strong foods before bed can be very unpleasant and even dangerous. Strong foods can cause acid reflux, which can irritate your throat and cause difficulty breathing. It can also interfere with your sleep and leave you feeling uncomfortable during the night.
To avoid this, eat light, easy-to-digest foods before bed. Foods like fruits, vegetables, soups, and cereals are great to eat before bed. They will help you sleep better and avoid the problems caused by strong foods.
Keep your room suitable for good sleep
The bedroom is a sacred environment at bedtime, to improve the quality of your rest make sure to keep your room well ventilated, try to use a comfortable pillow to keep your spine aligned, and place a humidifier in your room to keep the air humid.
Also, keep the room dark and if possible, don’t use your room as an office or work area, reserve your room only for sleeping and relaxing.
Supplements that improve sleep quality
Sleep quality is affected by several factors, including sleep duration, latency, and the number of awakenings during the night. Each of these sub-areas has its own particularities and interferes with the sleep quality scale, but supplementation can help in each of them!
With all these benefits, you can optimize all of this even more! Some supplements serve these sub-areas, supporting your sleep without forcing you to consume thousands of medications that can bring side effects.
All this is achieved from our algorithm and you get it in just 3 steps, quickly and with a secure scientific basis!