Sleep quality test: how to understand that you are sleeping enough

We tell you how to calculate one of the most important indicators of your health.

Тест на качество сна: как понять, что вы спите достаточно

Do you feel constant fatigue and anxiety? A headache, sleepy, no strength for anything? No need to Google the symptoms of various frightening diseases, because most likely the cause of your ailments lies in regular lack of sleep. Together with Gosha Semenov, CEO of Blue Sleep, we understand how to evaluate the quality of your sleep, and what to do with this knowledge in practice.

Ten out of ten?

People tend to embellish reality, so many believe that they sleep quite enough, and claim that they do not observe problems with the quality of sleep.

In 2014, scientists at the University of Pittsburgh conducted a study of sleep, for which they developed a simple questionnaire that allows quite accurately and at the same time simply assess how well a person gets enough sleep. It is called SATED — by the first letters of the five key indicators of sleep quality, each of which is associated with a state of health.

These are the indicators we are talking about: Satisfaction with sleep (the level of satisfaction with your sleep), Alertness during waking hours (the ability not to fall asleep and not feel tired during the day), Timing of sleep (sleep time), Efficiency (sleep efficiency) and Duration (sleep duration). You need to evaluate your sleep according to these indicators for the last month.

Тест на качество сна: как понять, что вы спите достаточно

Answer the following questions:

How happy are you with your sleep?

Response options: I am rarely satisfied (0 points), sometimes satisfied (1 point), always satisfied (2 points)

Do you manage to be cheerful throughout the day without resorting to coffee or a nap?

Response options: rarely succeeds (0 points), sometimes succeeds (1 point), always succeeds (2 points)

Do you sleep between 2 and 4 in the morning?

Answer options: rarely (0 points), sometimes (1 point), always (2 points)

Do you spend less than 30 minutes without sleep at night? They include both the time to fall asleep and the minutes when you wake up in the middle of the night and can’t fall asleep again.

Answer options: rarely (0 points), sometimes (1 point), always (2 points)

Do you sleep from 6 to 8 hours a day?

Answer options: rarely (0 points), sometimes (1 point), always (2 points)

Count the number of points you have scored. 0 points indicate a very low quality of sleep, and 10 points indicate that everything is fine with your sleep. Which number are you closer to?

And how do others sleep?

Тест на качество сна: как понять, что вы спите достаточно

The Blue Sleep company once conducted a survey of its customers on this scale. The results showed that only 7.3% sleep on 10 out of 10, and 8.8% of respondents gave 9 points to their sleep. The study showed that every tenth person sleeps poorly or very poorly: does not get enough sleep, nods during the day, feels very tired in the evening, but nevertheless wakes up in the middle of the night and cannot sleep.

How does sleep deprivation work?

Let’s assume that you scored 5-6 points — it seems to be not so little. Then maybe you don’t need to change anything? Neuroscientist and somnologist Matthew Walker will disagree with you. In his book “Why we Sleep. The new science of sleep and dreams” specialist explains what happens to people who sleep less than necessary.

The need for sleep is inherent in us at the chemical level. When a person wants to sleep, a chemical called adenosine accumulates in his brain. While we are awake or struggling with sleep, the concentration of adenosine increases — and we want to sleep more and more. Over time, adenosine becomes so much that a person is seized by an irresistible desire to sleep — this inevitably happens if we do not sleep for more than 12-16 hours.

How to reduce the concentration of adenosine? Very simple: to fall asleep. It is in a dream that the active splitting of this substance occurs. An adult needs about eight hours of healthy, high-quality sleep for “adenosine cleansing”. After a good night’s sleep and completely removing adenosine from the body, we are ready for about 16 hours of wakefulness — clear thinking and physical activity.

Тест на качество сна: как понять, что вы спите достаточно

If a person does not sleep enough, adenosine does not have time to split, and its concentration remains high. This can be compared to unpaid interest on a loan: in the morning there is a certain amount of yesterday’s adenosine, but it does not prevent a new dose from being produced. If you don’t get enough sleep again the next night, your concentration becomes even higher – as with delayed payments, your sleep debt accumulates.

But the longer it takes, the worse you feel. As a result, a person gets chronic sleep deprivation, because of which he feels constant fatigue, thinks worse and concentrates. Not to mention the health risks: it has been scientifically proven that sleep deprivation can lead to some physical and mental disorders.


The conclusion from all of the above is this: if you rated your sleep as not very good, or even completely bad, the only possible option to improve it is to start getting enough sleep. Now quarantine and remote work give you a few hours a day that you used to spend on the way to work or shopping. Add them to your dream! After all, sleep is a very affordable and simple cure for many health problems, and also a great way to strengthen the immune system — something that will definitely not hurt us all.

You will need

GoodNight Contour Pillow

Тест на качество сна: как понять, что вы спите достаточно

GoodNight Contour Pillow Find out the price

CEO of the company of sleep products and mattresses Blue Sleep.

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