Disclaimer : The purpose of this article is to provide an easy method to identify the causes that affect the sleep based on personal experience. This is a sleep assessment tool. This is a purely subjective metric and not scientifically proven to be effective. This is not a substitute for professional care. This blog will not be responsible for any consequences of using this metric.
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Note: I have licensed the Sleep Quality Metrics using creative commons license. To know more about creative commons kindly visit - Creative Commons
This means what you are free to use this tool(for personal or commercial use) as long as you provide necessary attribution to the creator in your work. Below is details of this license.
Sleep Quality measurement tool © 2022 by Aravind R is licensed under CC BY 4.0 
Sleep Quality measurement Tool is purely a subjective measure on how the person felt he/she slept the night before. This is a free to use, copy, modify and improve metric. The metrics can be adjusted to personal need once you understand it fully. You can make it more stricter or less stricter based on your personal need. I am not attaching the metric itself but I will provide every instruction below for you to build it from scratch so that you feel free to modify it to suit your needs.
OK, after much deliberation for one month I am attaching the metric in a PDF file format that can be printed out by the reader. Then you can come back here and learn the meaning of each abbreviation in the metric to use it effectively.
I am loading this file in my google drive, which checks for viruses in uploaded files. But if you want to be doubly sure you can move on to the next paragraph where i have provided a screenshot of the metric. Just make sure you create the exact same format in your excel in computer at least till you understand the metric perfectly.
Even if you are not familiar with excel formatting then you can draw this metrics table in a notepad using scale and pencil referring to the image below. Also if I attach an excel with the metric it may have concerns regarding virus or malware. So to avoid all that I am providing a screenshot of the metric below.
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| Sleep Quality Measurement |
Even if you are not a person with good mathematical skills or methodical, trust me you can easily create, maintain and modify this metrics by following step by step method patiently. So do not worry if you find it a bit overwhelming at the beginning. You will get more clarity as you plow slowly through each step.
Few terminologies used in this metrics(Total sleep time, Total Bed Contact Time, Sleep Maintenance Difficulty, Sleep Onset difficulty etc) has been borrowed from the book "Why we Sleep" by Sleep Researcher and Neuroscientist Dr. Matt Walker. I express my gratitude to Dr.Matt Walker for being the guiding light for an idea of Sleep metrics.
So lets start building and understanding the metric. First of all create an excel sheet/ table in a notepad using the screenshot of the metric above. If you are using notepad you have to divide space between 16 columns and 30-32 rows. Use the same terminology(SCH, TST, TBCT initially, later you can modify or improve based on personal need).
How is sleep quality calculated?
Once you have created a table in excel or notepad which looks exactly as per the screenshot provided you can go ahead and start reading the expansion of each abbreviation and explanation for each metric and how to measure and give points as given below -
Sleep Quality Measurement Parameters
1) SCH - Schedule.
2) TST - Total Sleep Time.
3) TBCT - Total Bed Contact Time.
4) SOSD - Sleep Onset Difficulty.
5) SMD - Sleep Maintenance Difficulty.
6) INT - Number of Interruptions during the night.
7) REM - REM sleep/Dream Sleep.
8) EC - Eyes Cool.
9) SCM - Schedule quality metrics.
10) AVG - Average.
11) RT - Rating.
12) SQ - Sleep Quality.
13) GRD(Grade)
14) Desc - Description.
15) CT - Count.
Sleep Quality Score
1) SCH - Schedule
This metric measure your sleep schedule. My sleep timing which I have come up with is 10PM to 6AM. So the example will be based on this timing. I focus only on maintaining 10PM schedule as it is easier than maintaining morning schedule which is difficult to control due to sleep issues. ON schedule means you stop all activities and lie down in bed at 10PM(with a tolerance of +/-15 mins) exactly every day. OFF schedule means you did not maintain the sleep schedule with the tolerance limit(+/-15 mins). So the method to give points for this metric is as below -
ON Schedule - 60 Points(Pts).
OFF Schedule - 0 Points(Pts)(+/-15 mins tolerance).
Put the points against the date in the excel or table you created earlier.
Note: Don't put the ON/OFF in the excel/table, instead put points(60/30/0) under SCH against date.
This is a fairly objective measure compared to other metrics which will be explained below.
2) TST - Total Sleep Time(No: of hours)
This is a fairly difficult measure as it is purely subjective measurement. Exact explanation of this metric is how many hours the person was asleep(not conscious of his surroundings). This includes the time the person was asleep before/after/in between interruptions to sleep. So if a person wakes up two times during his 8 hours sleep and he/she not aware/does not remember this you need not worry there is no way to measure the interruptions correctly without advanced equipment.
This also measures more than 9 hours sleep(or bed/couch contact in 24 hours) as zero points so be careful not to oversleep. So be a little more attentive about your sleep than usual and just put a point as below. No need to fret over accuracy.👇
More than 9 hours - 0 Points(Pts).
8-9 hours - 60 Points(Pts).
6-8 hours - 30 Points(Pts).
Below 6 hours - 0 Points(Pts).
Note: Don't put the number of hours in the excel/table, instead put points(60/30/0) under TST against date.
3) TBCT - Total Bed Contact Time(No: of Hours).
This is used to measure the entire sum of hours of contact with bed/chair/sofa. You need to measure time spent in chair only if you fall asleep in a chair. If you are awake in a chair you need not add it to this metric. The purpose of this metric is to discourage falling asleep in the daytime in the couch/chair and also to limit bed contact time to 9 hours for 24 hours period. This will help build sleep pressure which can effectively help you sleep better at night. This is also a partially subjective measure so you need to be a little bit accurate but not need not fret about it too much. 👇
More than 9 hours - 0 Points(Pts).
8-9 hours - 60 Points(Pts).
6-8 hours - 30 Points(Pts).
below 6 hours - 0 Points(Pts).
Note: Don't put the number of hours in the excel/table, instead put points(60/30/0) under TBCT against date.
4) SOSD - Sleep On Set Difficulty
We are entering highly subjective measures with sleep onset difficulty. So this is a bit tricky and is like entering muddy waters. This measures the amount of time that it took us to be asleep after lying down in bed at 10PM. There is a tolerance of half an hour(30 mins). This is measured based purely based on how well you remember about how easily you drifted into sleep. Usually if you don't remember exactly when you dozed off within 10-15 mins after lying down you can confidently give yourself full score.
YES(More than 30 mins of tossing and turning after lying down at 10PM) - 0 Points(Pts).
NO - 60 Points(If you dozed off within 30 mins after lying down at 10PM).
Note: Don't put the YES/NO in the excel/table, instead put points(60/30/0) under SOSD against date.
5) SMD - Sleep Maintenance difficulty
This is one of the most difficult measurement in this metric. This is highly subjective and the best shot is to simply put a point based on what we remember about yesterday night. This essentially measures the difficulty in maintaining steady sleep(marked by lack of conscious) throughout night. This includes the time the person was awake immediately after/in between interruptions(INT) to sleep. How each person measures this is based on the persons personal situation and health conditions. So don't worry just give a point based on what you remember next day morning. You can later modify the metric to suit your personal need.
Zero Difficulty - 60 Points(Pts).
Minimal Difficulty - 30 Points(Pts).
Bad - 15 Points(Pts).
Fatal(No Sleep(TST = 0) - 0 Points(Pts).
Note: Don't put the Zero Difficulty/Minimal Difficulty/Bad/Fatal in the excel/table, instead put points(60/30/0) under SMD against date.
6) INT - Interruptions(No:)
This is also another subjective measure that is difficult to measure. This is based on the number of times you got up during the night due to sleep maintenance difficulty or any other reason(like getting up to urinate). Just put the number based on how many times you remember you got up during the 8 hours sleep period. Don't add to the count if you don't remember it. Interruptions due to night time urine calls can be reduced by reducing liquid intake after 7PM everyday and making sure to urinate before bed at 10PM.
No Interruption - 60 Points(Pts).
1 Interruption - 30 Points(Pts).
2-3 Interruptions - 15 Points(Pts).
More than 3 interruptions - 0 Points(Pts).
Note: Don't put the No: of interruptions in the excel/table, instead put points(60/30/0) under INT against date.
7) REM - REM Sleep.
This is again a difficult measure. If you have a Sleep tracking device then it is easier to measure this. A simple measure is called morning wood in men, this means they have a morning erection as soon as they are waking up from sleep for 8 hours. This can also be experienced by feamles in their respective genital organs. This will happen only if you had a good sleep. So this is a level 2 sleep quality metric. This is a good measure of good quality sleep.
YES - 60 Points(Valid only when SCH - 60Pts, TST - 60 Pts, TBCT - 60 Pts, SOSD - 60 Pts and SMD - 60 Pts).
NO - 0 Points(Pts).
Note: Don't put the YES/NO in the excel/table, instead put points(60/30/0) under REM against date.
8) EC - Eyes Cool
This is again a very subjective measure. You can give full points if you feel your eyes are cool(only if all other metrics above get full marks i.e 60 points). Also no tiredness or sleepiness once you got up. This is a measure fully dependent on persons feeling of how good his sleep was and how relaxed and energized he feels after sleep. This is a measure of excellent quality sleep.
YES - 60 Points(Valid only if SCH - 60Pts, TST - 60 Pts, TBCT - 60Pts, SOSD - 60Pts, SMD - 60Pts, INT - 60Pts & REM - 60Pts)
Else - 0 Points(Pts).
Note: Don't put the YES/ELSE in the excel/table, instead put points(60/30/0) under EC against date.
9) SCM -Schedule Quality Metrics
This is just a measurement of how tenaciously you follow the sleep schedule and put a quality measure to it. As shown in the below table if your schedule, Total sleep time and Total Bed contact time is not having full score(60 Pts) then your SCM is calculated as a fail or 0 Pts. Else if SCH - 60 Pts, TST - 60 Pts, TBCT - 60 Pts then give 1 Point. You can be less strict/more strict with this metrics based on personal experience or goals.
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| Measuring schedule effectiveness |
Note: Don't put the YES/NO in the excel/table, instead put points(1/0) under SCM against date.
10) AVG - Average
This is the average of all metrics that we measured till now except SCM.
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| Finding average for Sleep Quality Measurement |
11) RT - Rating
This is just a rating based on the below table.
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| Finding rating for Sleep Quality Measurement |
12) SQ - Sleep Quality
This is an intermediate Metric. How to calculate SQ is based on below formula.
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| Finding Sleep Quality for Sleep Quality Measurement |
13) Grade and Description(GRD and Desc)
This gives Grades(A - Good/B - Average/C - Bad/D - Fatal) based on below table.
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| Finding grading for Sleep Quality Measurement |
14) CT - Count
This is just a count of number of Description(Good/Average/Bad/Fatal) in a given month. So after all this effort your table should look some what like the below picture of my table in my notepad that I fill daily after i started using this metric.
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| Sleep Quality Measurement on a notepad |
Thanks for your patience. Hope you find this blog useful and will be able to fully utilize the metric for your personal use and improve it as per your need. Whatever maybe your verdict regarding this blog post kindly share your valuable feedback or suggestions in the comments section. If you need any further inputs/queries regarding this blog kindly put it in comments section or mail me in my contact form I will be happy to help. if you liked this article kindly share it with your friends.
Get Support for Measurement Tool
Also there is a second part to this metrics. But please familiarise yourself with this metrics before you go to next part 2 of this blog post which I will be putting in a matter of few days.
You can check out more articles in the archives below -
So long friends.
Adios 👊
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