Same here! It’s really difficult to find people who read real books these days if they even read books to begin with.
2 Likes
Hi…
5. During the past month, how often have you had trouble sleeping because you…
A. cannot get to sleep within 30 minutes
2
B. wake up in the middle of the night or early morning
3
C. must get up to use the bathroom
1
D. cannot breathe comfortably
0
E. cough or snore
0
F. feel too cold
0
G. feel too hot
2
H. disturbing or stressful dreams
0
I. pain
0
J. other reason(s)
2 (anxiety w/ work)
Component score = 1
1 Like
QUESTIONS 2/3:
- 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 → 0
C. must get up to use the bathroom → 0
D. cannot breathe comfortably → 0
E. cough or snore → 0
F. feel too cold → 0
G. feel too hot → 1
H. disturbing or stressful dreams → 0
I. pain → 0
J. other reason(s) → 0
I do occasionally get up to use the bathroom, but it’s never a problem to go back to sleep, so I don’t consider myself to have trouble sleeping because of it.
CALCULATIONS 1/3:
Component 1: 8.5 hours → 0
Component 2: 8.5 / 9.0 * 100 = 94 → 0
Not sure i want to know what this is going to result in at the end of this 
My scores are probably more affected by there being two of us, and one will occasionally wake the other up as a result of one of the factors on that list.
“Age doesn’t come alone” is the saying. Otherwise, I’m affected by pain occasionally, always need to go to bathroom once, but generally speaking these don’t stop me finding a different sleeping position or getting back to sleep. I wear an Apple Watch, but it doesn’t tell me much useful that I can see.
Trying to ‘learn’ to sleep on my back … like too many decades too late probably, but trying anyway. To keep me off my hips and shoulders.
Answering both questions at once. In bed 9.30 to 9.45, read about til I’m nearly asleep which is about 10 (sometimes later), asleep normally pretty quick. Alarm set 6am most days 5.40 once or twice a week. Probably get about 7.5 hours sleep on average.
I get a total of 11 points. I sometimes take a while to get to sleep, sometimes need the loo. My youngest wakes up fairly often… I use earplugs to deal with the dawn chorus.
I think I get 0 and 0, most nights…
But sometimes it’s definitely a higher score than that.
@AlexEllermann I can imagine the irregular and inconsistent schedule is difficult for quality sleep!!!
@DameCristy But pets are SO worth the occasional smothering!
@way9e0 Impressive! And I have the same occasional bathroom use but I do not mind since I want to be hydrated!!!
1 Like
@Martin I appreciate the “age doesn’t come alone” saying… and I also appreciate the ‘learn to be a back sleeper’… my lateral hips were suffering from the side sleeping… I am also trying the pillow between my legs strategy when on my side.
@QuietC Sounds great especially with what sounds like a full life!
You all are dominating this sleep evaluation!
QUESTIONS 3/3:
Please answer the following questions (6-8) 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 taken medicine (prescribed or over the counter) to help you sleep?
-
During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity?
-
During the past month, how much of a problem has it been for you to keep up enthusiasm to get things done?
-
During the past month, how would you rate your sleep quality overall?
0 = very good
1 = fairly good
2 = fairly bad
3= very bad
CALCULATIONS 2/3:
component #3 score _ based on QUESTION 2 and QUESTION 5A.
If your answer to QUESTION #2 was…
less than 15 minutes = 0
16-30 min = 1
31-60 min = 2
greater than 60 minutes = 3
If your answer to QUESTION #5A was…
not during the past month = 0
less than once per week = 1
once or twice per week = 2
three or more times per week = 3
ADD together your scores for QUESTION 2 and QUESTION 5A.
If sum is equal to…
0 your component #3 score = 0
1-2 your component #3 score = 1
3-4 your component #3 score = 2
5-6 your component #3 score = 3
component #4 score _ based on QUESTIONS 5B-5J
ADD together your scores for QUESTIONS 5B-5J
If sum is equal to…
0 your component #4 score = 0
1-9 your component #4 score = 1
10-18 your component #4 score = 2
19-27 your component #4 score = 3
0, nope no need for any kind of medication to help me fall asleep
1, was having trouble staying awake just 3 days ago at work throughout the day and actually lost count of the number of times I yawned. Even micro-slept a couple of times at work. 
2, it’s more like procrastinating to get things done really.
1, fairly good
0 + 0 = 0
sum is 7, so it’s 1 here.
This sleep evaluation is getting interesting!
reminder for QUESTIONS 6-8:
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
component #5 score _ based on QUESTION 6
6. During the past month, how often have you taken medicine (prescribed or over the counter) to help you sleep?
component #6 score _ based on QUESTION 7 & 8
7. During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity?
8. During the past month, how much of a problem has it been for you to keep up enthusiasm to get things done?
ADD together your scores for QUESTIONS 7 & 8
If sum is equal to…
0 your component #6 score = 0
1-2 your component #6 score = 1
3-4 your component #6 score = 2
5-6 your component #6 score = 3
component #7 score _ based on QUESTION 9
9. During the past month, how would you rate your sleep quality overall?
0 = very good
1 = fairly good
2 = fairly bad
3= very bad
FINAL CALCULATION
Add the seven component scores together!
A few basics from the National Sleep Foundation (just helpful reminders):
Sleep plays a critical role in immune function, metabolism, and learning. In the short term, a lack of sleep can affect judgement, memory, and mood. In the long term, chronic sleep deprivation can lead to weight gain and cardiovascular disease.
The goal for individuals 18-64 years is 7-9 hours per night.
Six time to improve sleep time, continuity, and quality:
- go to bed and wake up at the same time everyday
- create a bedtime routine
- minimize naps in the afternoon
- maintain a regular exercise routine
- avoid caffeine six hours before bed
- reduce blue light exposure two hours before bed
3 Likes
QUESTIONS 3/3:
6. During the past month, how often have you taken medicine (prescribed or over the counter) to help you sleep? → 0 (actually, not in my entire lifetime)
7. During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity? → 0 (occasionally will drift off while watching some evening television, but that’s OK)
8. During the past month, how much of a problem has it been for you to keep up enthusiasm to get things done? → 0
9. During the past month, how would you rate your sleep quality overall? → 0 (very good)
CALCULATIONS 2/3:
component #3 score based on QUESTION 2 and QUESTION 5A.
QUESTION #2: 30 minutes → 1
QUESTION #5A → 0
Component #3 score = 1
ADD together your scores for QUESTIONS 5B-5J = 1
Component #4 score = 1
Adding it all up, my grand total is 3.
This exercise has reminded me to be thankful for the stage of life I’m in now. When I first started cycling, I had four kids at home and was working on a master’s degree while teaching. I fell asleep every time I sat down. Somehow, it all worked out! But now I’m 10 years older, and I am so grateful for my regular schedule and my solid sleep. I’m especially grateful reflecting on how sleep affects my motivation. My adult children, my parents, and my community need me to be well rested so that I can be there for them. Without good sleep, I would serve them much more grudgingly.
1 Like
FWIW: Here’s a link to a PDF of a Pittsburgh Sleep Quality Index assessment form. The link will download the PDF.
1 Like
@DameCristy GREAT reminder and reality check on the importance of sleep- and the importance of your children, parents, and community in terms of your life quality and happiness.
1 Like
Way to go with the sleep quality evaluation!
Poor sleep health is the culmination of insufficient sleep duration, poor sleep quality, increased fatigue, sub-optimal sleep schedules, and circadian disorders. If your total score is above 5, then your current sleep patterns could be influencing the following variables- muscular strength, speed, injuries, concussion risk, reaction time, decision making, creativity, learning, memory, and mental health.
Tracking your sleep through wearables can be helpful- but it is still critical to note your subjective rating of sleep quality in parallel and trust how you feel.
2 Likes
It’s a 0 for me here.
2 here for me
1
Final calculation brings me
5