🌙 Sleep Quality Calculator

Why Sleep Quality Matters

Quality sleep is fundamental to your physical health, mental wellbeing, and cognitive performance. During sleep, your body repairs tissues, consolidates memories, and releases important hormones that regulate growth and appetite.

Health Benefits of Good Sleep:

• Enhanced Immune Function: Better resistance to infections and illness
• Improved Mental Health: Reduced risk of anxiety and depression
• Better Cognitive Performance: Enhanced memory, focus, and decision-making
• Physical Recovery: Muscle repair and growth hormone release
• Weight Management: Proper regulation of hunger hormones

Consequences of Poor Sleep:

• Increased risk of chronic diseases (diabetes, heart disease, obesity)
• Weakened immune system
• Impaired cognitive function and memory
• Mood disorders and emotional instability
• Reduced life expectancy

Evidence-Based Sleep Improvement Tips

Sleep Hygiene Fundamentals:

• Maintain a Consistent Schedule: Go to bed and wake up at the same time daily, even on weekends
• Create a Sleep Sanctuary: Keep your bedroom cool (60-67°F), dark, and quiet
• Limit Screen Time: Avoid electronic devices for at least 1 hour before bedtime
• Watch Your Caffeine: Avoid caffeine 6-8 hours before sleep
• Exercise Regularly: But not within 3-4 hours of bedtime
• Develop a Bedtime Routine: Relaxing activities like reading or gentle stretching

When to Seek Professional Help:

Consult a healthcare provider if you experience:

• Persistent difficulty falling or staying asleep
• Loud snoring or breathing interruptions during sleep
• Excessive daytime sleepiness
• Restless leg syndrome or sleep walking
• Sleep issues affecting your daily life and relationships

Additional Sleep Resources

• National Sleep Foundation - Comprehensive sleep research and tips
• CDC Sleep Guidelines - Official health recommendations
• NIH Sleep Research - Latest scientific findings