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Sleep Check - How well do you actually sleep? Test yourself with the PSQI and ASSQ questionnaires!

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Richard Staudner

Good sleep can change so much! It consolidates what we have learned, increases our precision in sports and has been proven to improve our ability to concentrate. 

Besides, good sleep is a very powerful and at the same time free intervention for a long and healthy life. 

But how do we know how well we are really sleeping? How much is enough and how much is too little? How do we measure the quality of our night's rest and what are scientifically valid test methods?

Many roads lead to Rome!

Here are a few methods briefly explained to understand the difference in accuracy. However, the aim of this article is that you first deal with a questionnaire that suits you. 

In the lab: 

There are very many methods to measure our sleep qualitatively and quantitatively. 

The gold standard is certainly the sleep lab, where your brain waves are measured along with cardiovascular parameters. 

The Home Lab:

One level below that, we have all the gadgets suitable for home use in the form of simple measuring devices that communicate with the smartphone. These are usually worn on the wrist as a watch or as a displayless band, on the upper arm or as a ring on the finger. There are also underlay mats that are placed directly under the sheet. The most common measurement method is the way you move during the night. This is how the software recognizes the different sleep stages. More about this in another blog post. 

In my opinion, the best and most accurate variant here is the Oura ring. It works simply and almost unnoticed on your finger. It sits there like a normal ring and also has no annoying display like a watch. 

Watches also have no place on the wrist at night, just as smartphones have no place in the bedroom. 

The ring synchronizes with your smartphone only in the morning. Perfect for a quiet night! But I will also report on this in more depth. 

Questionnaires - Simple, free and effective!

Very simple and free variants are questionnaires. 

Two questionnaires were developed specifically for qualitative assessment by specialists in sleep research. 

I would like to present you two questionnaires with high international recognition.

For individuals: PSQI - Pittsburgh Sleep Quality Index 

The PSQI is used worldwide by many consultants and organizations in sleep counseling. It is very easy for patients and interested parties to complete and evaluate themselves.

Here you can download the PSQI test and the evaluation supplement. The test and the evaluation is simple and self-explanatory.   

For professional athletes: ASSQ - Athlete Sleep Screening Questionnaire

The ASSQ is similar to the PSQI, except it targets professional athletes. 

If you are in competitive sports, you should definitely use this option. 

I have only uploaded the English version. But the test is very easy to understand and self-explanatory. 

Ok and now what? 

You're probably asking yourself, what do I do with these results now? 

Well, if a need to optimize your sleep quality is apparent, then I recommend you continue to follow my blog and podcast. 

Sleep is, from my point of view, the most important recreational measure we can use. That's why I put a lot of emphasis on this topic. I want to help you get the most out of your night's rest. No matter if you are a professional athlete, a company manager or an astronaut. 

We should all sleep well and refreshed, only then is optimal performance possible.

Test yourself today and check your progress regularly over the next few months.  

Stay tuned and optimize yourself 🙂 

Your Performance Optimizer & Biohacker
Richard Staudner

PS: You can find this post under the same title on all podcast platforms and on Youtube. 

If you're having trouble focusing and getting in tune, I recommend the supplement "100% Management" from Btonic Performance. 

I have developed this product exactly for this use.   

Use code "richard20" to get 20 % off your purchase!
Link: www.btonic-performance.at/products/100-management

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