Quality sleep towards global health equity.
Quality sleep consists of 3 things:
- Appropriate sleep duration according to age
- Sleep Continuity starts from the time you go to bed until you fall asleep (Sleep Latency) until you wake up. Quality sleep must be continuous, with no waking up during sleep for a total duration of more than 20 minutes.
- Depth (Sleep Depth) The frequency of brain waves will decrease in the Delta Waves range. This is the time when the body will release a lot of Growth Hormone (Growth Hormone) to help restore and strengthen the body’s functions. In one night of sleep, there should be a deep sleep period of 13-23% of the total sleep duration. If sleeping for 8 hours, there should be a deep sleep period of approximately 65-125 minutes.
There are several methods of assessing sleep quality, as follows.
1. There are many different formats for doing sleep questionnaires depending on the purpose of use, such as:
- Pittsburgh Sleep Quality Index (PSQI)
It is a questionnaire used to assess sleep quality. It has 19 self-assessment questions in a ranking format and another 5 questions for those who sleep with us. The score ranges from 0 to 21 points. If it is higher than 5 points, it may mean that there are factors that interfere with our sleep.
- Epworth Sleepiness Scale (ESS)
It is a questionnaire that assesses the level of one’s sleepiness during the day and helps screen for inappropriate behaviors that lead to OSA. It consists of 8 questions. If the score is more than 10, it is considered sleepy. If the score is more than 18, it is considered excessive sleepiness/Hypersomnia.
- Sleep Apnea Scale of Sleep Disorders Questionnaire (SA-SDQ)
It is a questionnaire consisting of 12 questions that helps assess sleep-disordered breathing and is commonly used to screen for OSA or even study patients with epilepsy.
2. Laboratory tests to find hidden conditions that affect sleep quality, such as:
- Blood concentration test with Hemoglobin and Hematocrit
Because anemia is related to sleep quality, especially restless legs syndrome.
- Thyroid hormone test
Hyperthyroidism can affect sleep, such as making it harder to fall asleep (prolonged sleep latency). In people with tremors, it can cause them to ยูฟ่าเบท wake up more often in the middle of the night. In people with hypothyroidism, it can affect the overall quality of their sleep.
- Insulin like growth factor I (IGF-1) hormone test
IGF-1 levels are a fairly accurate indicator of growth hormone levels. People who have sleep problems, whether it’s the length or quality of their sleep, have lower levels of IGF-1.
3. Sleep physiology test (Polysomnography: PSG)
This test is considered the gold standard for diagnosing sleep problems, especially sleep problems related to the respiratory system, such as Obstructive Sleep Apnea (OSA). It consists of various devices that track physiological changes in the body, including:
- Electroencephalogram (EEG)
- Eye movement test (Electro-oculogram, EOG)
- Electromyogram (EMG)
- Electrocardiogram (ECG)
- Blood oxygen saturation measurement (Pulse Oximetry)
- Respiratory system measurement, including breath (Airflow), respiratory muscle function in the chest and abdomen (Respiratory Effort)