Quality sleep toward health equality in the world

Sleeping is a part of living. It is the foundation of good health. It’s no different from eating or exercising on World Sleep Day 2024. Which falls on March 15, with the theme ‘Sleep Equity for Global Health’ or a campaign for everyone. No matter what race, what age, where you live. What is your socioeconomic status? Everyone needs adequate and quality sleep. To lead to a healthy body and mind.
Quality sleep consists of 3 things:
- Period (Sleep Duration) appropriate according to age.
- Continuity (Sleep Continuity) starts from the moment you go to sleep until you sleep (Sleep Latency) until you wake up. Quality sleep must be continuous. Not waking up during sleep for a total duration of more than 20 minutes
- Depth (Sleep Depth) The frequency of brain waves decreases in the Delta Wave range (Delta Waves). This is a time when the body can secrete a lot of Growth Hormone in order to help restore and strengthen the body’s functions. In one night’s sleep, there should be deep sleep periods of 13-23 % of the total sleep period. If you sleep for 8 hours, you should have a period of deep sleep of about 65-125 minutes.
There are many forms of sleep quality assessment:
1. Doing a questionnaire about sleep There are many formats. according to the purpose of use, such as
- Sleep Quality Assessment (Pittsburgh Sleep Quality Index: PSQI)
It is a questionnaire used to assess sleep quality. There are 19 ranked self-assessment questions and another 5 questions for those who sleep with us. which has a score range of 0 to 21 points, and if it is higher than 5 points it may mean that there are factors that disturb our sleep.
- Epworth Sleepiness Scale: ESS
It is a questionnaire that assesses one’s level of sleepiness during the day. And help screen for inappropriate behavior that leads to OSA, which consists of 8 questions. If it is more than 10 points or more, it is considered to be sleepy. If it is more than 18 points or more, it is considered to be more sleepy than normal (Excessive sleepiness). / Hypersomnia)
- Sleep Apnea Scale of Sleep Disorders Questionnaire: SA-SDQ
It is a questionnaire consisting of 12 questions that helps assess sleep-related breathing disorders. And it is commonly used to screen for OSA or even study in patients with epilepsy.
Questionnaire about sleep It is often intended to assess the severity of the problem. or used for initial evaluation to send for further examination in the next order
2. Laboratory examination To find hidden conditions that affect sleep quality, such as
- Blood concentration testing with Hemoglobin and Hematocrit
This is because anemia is related to sleep quality. Especially restless legs syndrome (Restless legs syndrome).
- Thyroid hormone test
hyperthyroidism (Hyperthyroidism) can affect sleep, for example, making it more difficult to start falling asleep (Prolonged Sleep Latency) in patients with tremors. Will often wake up in the middle of the night. For those with thyroid function less than normal Hypothyroidism (Hypothyroidism) can affect overall sleep quality.
- Insulin like growth factor I (IGF-1) hormone test
IGF-1 levels are used as a fairly accurate indicator of human growth hormone levels. By people who have sleep problems whether it is the duration or quality of sleep There will be a decrease in the level of the hormone IGF-1.
3. Sleep physiology examination (Polysomnography: PSG)
This test is considered the gold standard for diagnosing sleep problems. Specifically, sleep problems related to the breathing system, such as sleep apnea. Obstructive Sleep Apnea (OSA) consists of various devices that track physiological changes in the body, including:
- Electroencephalography (Electroencephalogram, EEG)
- Examination of eye movement (Electro-oculogram, EOG)
- Electromyography of muscles (Electromyogram, EMG)
- Electrocardiogram (Electrocardiogram, ECG)
- Measuring blood oxygen saturation (Pulse Oximetry)
- Measurement of the respiratory system, including breath (Airflow), the work of the breathing muscles in the chest and abdomen (Respiratory Effort)
All these checks It shows the physiological effects of sleep in various aspects as follows.
- Sleep Architecture shows sleep efficiency by comparing sleep duration. with the amount of time spent in bed โปรโมชั่น ufabet and the length of time before entering the REM period (REM latency), including the number of times you are startled.
- The shallow depth of sleep (Stage of Sleep) shows what stage of sleep you are in. for how long Compared to the total sleep duration
- Body Position (Body Position) to check for abnormal movement of the limbs
- Various values related to breathing (Respiratory Parameters) such as the severity of sleep apnea (Apnea Hypopnea Index, AHI), abnormal breathing index (Respiratory Disturbance Index, RDI)
- Blood oxygen concentration level and heart rate