How about an honesty check regarding your sleep quality? In the next few days I will be posting questions from the Pittsburgh Sleep Quality Index. It is an effective instrument used to measure the quality and patterns of sleep in adults. It differentiates “poor” from “good” sleep quality by measuring seven components: subjective sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, use of sleeping medications, and daytime dysfunction over the last month. At the end of the week, I will share the results of current research.
If you want to participate in the assessment, please keep track of your answers today through Wednesday and we will calculate scores on Thursday.
QUESTIONS 1/3:
Please answer each for the PAST MONTH,
When have you usually gone to bed?
How long (in minutes) has it taken you to fall asleep each night?
What time have you usually gotten up in the morning?
4A. How many hours of actual sleep did you get at night?
4B. How many hours were you in bed?
How long (in minutes) has it taken you to fall asleep each night?
30-45
What time have you usually gotten up in the morning?
5:30-6:15
4A. How many hours of actual sleep did you get at night?
7
4B. How many hours were you in bed?
8
My Garmin app tells me my average sleep score is 78, but I don’t usually wear the watch when I’m home (where I sleep better).
When have you usually gone to bed?
Between 10:30pm and 11:00pm
How long (in minutes) has it taken you to fall asleep each night?
Between 10 and 15 minutes
What time have you usually gotten up in the morning?
On weekdays, usually around 6:50am
On weekends (with scheduled rides), at 6:00am
On weekends (without scheduled rides), it’s always between 7:30am and 7:45am
4A. How many hours of actual sleep did you get at night?
On average about 7 hours of sleep
4B. How many hours were you in bed?
7hours to about 7 hours and 30 minutes
I usually wear my Garmin watch to sleep but not for the last 3 nights thanks to the weather and it just didn’t feel comfortable sleeping with the watch on.
@AlexEllermann Seven solid consistent hours is excellent- how often do you travel in a week- what is your subjective rating of quality for home vs not-home?
Good question… I use both a Garmin Fenix 7 & Oura and they have slightly different sleep scores. Based on how I feel, I would suggest the Oura is a bit more accurate. To your question, the answer really depends on REM & Deep sleep. If I get five hours with good REM/Deep %'s, I feel great. If I get six or seven with poor REM / Deep Sleep %'s, the day drags on…
If it helps your study, I’m happy to share my sleep data (garmin or oura).
sadly, for me anyways, more screen than I would like (iPhone). I’m trying to increase my use e-ink (Kindle) or this thing called paper but it’s more difficult than I would have guessed
I still like reading real books. I haven’t made the switch to any sort of e-reader for books yet. I’ve considered it for traveling, but still just end up taking physical books with me.
Please answer the following questions(5A-5J) with a 0, 1, 2, or 3.
0 = not during the past month
1 = less than once per week
2 = once or twice per week
3 = three or more times per week
During the past month, how often have you had trouble sleeping because you…
A. cannot get to sleep within 30 minutes
B. wake up in the middle of the night or early morning
C. must get up to use the bathroom
D. cannot breathe comfortably
E. cough or snore
F. feel too cold
G. feel too hot
H. disturbing or stressful dreams
I. pain
J. other reason(s)
CALCULATIONS 1/3:
component #1 score _ based on QUESTION 4a
If answer to QUESTION 4a was…
greater than 7 hours your component #1 score = 0
6-7 hours your component #1 score = 1
5-6 hours your component #1 score = 2
less than 5 hours your component #1 score = 3
component #2 score _ based on calculation below
calculation _ (total # of hours asleep) / (total # of hours in bed) x 100
If your answer was…
greater than 85% your component #2 score = 0
75%-84% your component #2 score = 1
65%-74% your component #2 score = 2
less than 65% your component #2 score = 3
Hi Coach, and thanks for putting on another interesting and useful message board seminar!
I usually travel around 14 days per month, give or take a day or two. I think my sleep quality is higher at home because my sleep schedule is more predictable and I sleep more soundly in my own bed. When traveling, I’m often required to get up very early, work very late, or work through the night. It usually takes me at least one day at home to recover enough to feel like “me.”
A. cannot get to sleep within 30 minutes
B. wake up in the middle of the night or early morning
C. must get up to use the bathroom
D. cannot breathe comfortably
E. cough or snore
F. feel too cold
G. feel too hot
H. disturbing or stressful dreams
I. pain
J. other reason(s)
Total of 3. I occasionally wake up in the middle of the night (one reason I drink alcohol far less often these days), every now and then have a bad dream, and sometimes get smothered by one of our cats. But I nearly always get right back to sleep.
During the past month, how often have you had trouble sleeping because you…
A. cannot get to sleep within 30 minutes → 0
B. wake up in the middle of the night or early morning → 1
C. must get up to use the bathroom → 2
D. cannot breathe comfortably → 1
E. cough or snore → 0
F. feel too cold → 1
G. feel too hot → 2
H. disturbing or stressful dreams → 0
I. pain → 0
J. other reason(s) → None
