每天說英文挑戰 (2022.03.25)

Morning guys,

We all know that good sleep quality is essential to our work performance and life quality.  So how do we measure good sleep quality?  I’ve done some reading and I’d like to share what I’ve learned.

First of all, sleep quality differs from sleep satisfaction.  Sleep satisfaction is a more subjective judgement of how you feel about the sleep you’re getting.  Sleep quality is more complicated to measure than sleep quantity, and it’s not entirely subjective.  Four items are generally assessed to measure sleep quality.

Sleep latency

This is a measure of how long it takes you to fall asleep.  Drifting off within 30 minutes or less after the time you go to bed suggests that the quality of your sleep is good.

Sleep waking

This measures how often you wake up during the night.  Frequent wakefulness at night can disrupt your sleep cycle and reduce your sleep quality.  Waking up once or not at all suggests that your sleep quality is good.

Wakefulness

This measurement refers to how many minutes you spend awake during the night after you first go to sleep.  People with good sleep quality have 20 minutes or less of wakefulness during the night.

Sleep efficiency

The amount of time you spend actually sleeping while in bed is known as sleep efficiency.  This measurement should ideally be 85 percent or more for optimal health benefits.

During this couple of months, I’ve been aiming for better sleep quality.  I still need to strive for longer hours of sleep, but I’ve made a great progress on my “Heart Rate” and “Deep Sleep.”  By having regular exercise and healthier diet, my sleep efficiency has increased profoundly.

I hope everyone sleeps well and stays healthy.

Have a nice day.

中譯：

各位早安，

我們都知道，良好的睡眠質量對我們的工作表現和生活品質至關重要。 那麼，我們如何衡量良好的睡眠質量呢？ 我讀了一些資料，想跟各位分享我學到的內容。

首先，「睡眠品質」不同於「睡眠滿意度」。「 睡眠滿意度」是對你對睡眠感受比較主觀的判斷。 「睡眠品質」比「睡眠量」更難以測量，而且並不全是主觀的。 通常會用以下四個指標來衡量睡眠質量。

入睡耗時

這是衡量你入睡所需時間的指標。 在你上床睡覺後 30 分鐘之內入眠，就表示你的睡眠質量很好。

睡眠中醒來

這可以衡量你在夜間醒來的頻率。 夜間頻繁醒來，會擾亂你的睡眠週期並降低睡眠品質。 醒來一次或完全沒醒來，表示你的睡眠品質很好。

清醒時間

這個數值是指你第一次入睡之後，半夜醒來維持清醒的時間。 睡眠品質好的人，半夜清醒時間不會超過 20 分鐘。

睡眠效率

你實際熟睡的時間稱為睡眠效率。 理想情況下，這個測量值應為 85% 以上，以獲得最佳健康益處。

最近在這幾個月裡，我一直以提高睡眠品質為目標。 我仍然需要刻意安排更長的睡眠時間，但我在「心率」和「深度睡眠」取得了很大進步。 通過規律運動和更健康的飲食，我的睡眠效率明顯提高了。

希望每個人都能睡個好覺，保持健康。

祝你今天過得愉快。

（參考資料來源：美國國家睡眠基金會）