What is the normal sleep quality index?

Many friends have a lot of work pressure, which seriously affects their sleep quality. They cannot sleep well at night and cannot work and study normally the next day. Therefore, you must make sure your sleep quality reaches a normal index. However, many people do not know much about the normal sleep quality index. Let’s take a look at what is the normal sleep quality index?

Sleep Quality Index v1.0

The Pittsburgh Sleep Quality Index (PSQI) is a sleep quality evaluation method widely used in the world. The score ranges from 0 to 21, with higher scores indicating worse sleep quality. This index can be used to evaluate sleep quality and observe therapeutic effects in patients with sleep disorders, psychosomatic diseases, and psychological disorders. In clinical practice, 7 is the dividing score. A score greater than 7 can be diagnosed as a sleep disorder, and a score less than or equal to 7 can be considered normal. The sensitivity of this test method is 98.3% and the specificity is 90.2%.

The 4 best foods for helping you sleep

1. Cherry

Cherries are one of the few foods in nature that contain melatonin. Melatonin can control the human body clock and help us fall asleep. Studies have shown that cherry juice can not only ensure sleep time, but also improve sleep quality to a certain extent. It is especially effective for adults with chronic insomnia.

2. Milk

In many people’s memories, a cup of hot milk brought by mother before bed can help us fall asleep faster. This is because the tryptophan (a type of amino acid) contained in milk can stimulate the brain to secrete serotonin, a substance that can make people sleepy. However, there is also a view that milk helps sleep mainly because of childhood memories - mother's care can make us sleep more soundly.

3. Fragrant rice

Compared with people who ate other high-glycemic index foods, people who ate fragrant rice four hours before going to bed entered deep sleep nearly twice as fast. Researchers speculate that this may be because foods with a high glycemic index can produce more tryptophan, especially fragrant rice.

4. Cereal

A bowl of whole-wheat cereal with milk is a great way to improve sleep. Because oatmeal is a carbohydrate that helps you sleep, the combination of it with milk can achieve twice the result with half the effort.

In addition to the above foods, you can also eat more walnuts. Walnuts are also very beneficial for sleep and can greatly improve the patient's sleep quality. You can listen to some soothing music when you are about to go to bed. It is very beneficial for those who have poor sleep. You can try it more often.