Scoring sleep? What are you using?

[MyIdaho]

I'm trying to improve my sleep hygiene and am wondering if there are any scorecards for self evaluation of sleep? What are you using to evaluate your sleep?

Thanks!

[ChicagoGranny]

How I feel the next day. Energy and alertness level. Do I get sleepy much before 11:00 p.m.

Those are the things that count. Zeo is not important and probably not accurate.

[Sheriff Buford]

I'm not sure what you mean by score card. My computer was broken for a long time, so I would record every morning:
- AHI
- Centrals
- Apnea events
- bathroom breaks
- leak rate
- 95 percentile (when on the apap mode)
- total hours sleep

I enter the numbers onto a excel file and get a monthly and yearly average. If I start to suspect something freaky... I will look on sleepy head to see if I can detect anything. Works for me. Sheriff

[Always tired]

I'm trying to improve my sleep hygiene and am wondering if there are any scorecards for self evaluation of sleep? What are you using to evaluate your sleep?

Thanks!

Some very good items to list and pay attention to, either on a spreadsheet or on a hand written sleep log, can be found (see attached). I also make detailed notes every morning with SH. Subjects could include time to bed, number of pees, different meds, exercise or not, time of supper, alcohol, mask irritation etc. the list is endless, but start with the big ones.
http://familymedicine.tufts.edu/pdf/Sleep-Hygiene.pdf

[MyIdaho]

How I feel the next day. Energy and alertness level. Do I get sleepy much before 11:00 p.m.

Those are the things that count. Zeo is not important and probably not accurate.

Granny, how do you assess your energy and alertness level? I've never been a bright eyed, cheerful, let's go, kinda guy in the morning. Are you a morning person? I think it is easier for the morning people to assess sleep quality than us night owls that are forced to be morning people by work.... That's excuse! My poor rest nights are not readily differentiated upon rising but do show up as yawns while working at my computer by mid morning. If I could be a night owl, then I think I would respond differently to sleep (average ~7.5 hrs/night).

[Not Fade]

I've never been a bright eyed, cheerful, let's go, kinda guy in the morning.

That is a symptom of a sleep apneic.

Observe the people that are up and at 'em every morning. They have wide jaws and straight, uncrowded teeth. No apneics need apply.

[Dave908]

I used to track using Res-Med's software, but gave it up long ago. I judge the success of my treatment on how I feel, as I have found that is the best indication of the success or lack thereof of my sleep therapy. If I don't feel as good as I think I should, then I look for reasons.

[chunkyfrog]

I write down everything the Sheriff listed (except the bathroom breaks--non-existent)
Plus I write down my Lantus dosage, my blood sugar in the morning, my ZQ, and which cushion I wore.
I just put it in a spiral notebook, no spreadsheet, and take it in when I see the doctor.

[MagsterMile]

I had my best sleep so far since I started on therapy. Got 5.5 hrs uninterrupted last night. I would say the quality of that sleep made a difference for me today. I didn't feel quite as sluggish and didn't need the 2pm nap or fall asleep tonight in front of the TV at around 9:00. Today I'm a happy camper and have an expectation that tonight will also produce a night of 5+ hours of blissful, uninterrupted sleep!

[cosmo]

Mainly the Zeo charts to keep track of sleep quality. Sleepy head is to see when I get events, their durations and leaks. Together they paint a picture of how the night went. Sleep hours, times woken up, result of leaks and apneas on sleep cycle disruptions, etc.

I don't write anything down as I am too lazy and I only go by the previous nights result and adjust from there. But I were to write something down, I would use an excel spreadsheet.

[MyIdaho]

Thanks to all that I replied! I record my autoset data to my PC on an EOD basis and check AHI on the screen each morning. I purchased an app for my Ipod (Motion X sleep) which gives me an estimate of total sleep, light sleep, heavy sleep, and sleep efficiency (hr sleep/hr in bed). I am seeing a relationship between tiredness during the day and three variables: sleep efficiency, hours deep sleep, and % deep sleep. Good nights have high efficiency (>92%), > 4hrs deep sleep, and >55% deep sleep. I've only used it a week so will collect more data before showing graphs. The science side of me likes hard numbers for evaluation but also realize that there is a degree of subjectivity in assessing sleep. For those that assess energy level and alertness, how do you do this assessment?

I'll soon try out the alarm function on the Motion X app. It supposedly senses when you're in light sleep and will wake you up 1/2 hr of your desired rising time. My son swears by it, says he feels more refreshed waking up to the app rather than to an alarm clock. I'm going to try it and am looking a means of comparing risings between with alarm clock versus the app during light sleep.

[Sheriff Buford]

Thanks to all that I replied! I record my autoset data to my PC on an EOD basis and check AHI on the screen each morning. I purchased an app for my Ipod (Motion X sleep) which gives me an estimate of total sleep, light sleep, heavy sleep, and sleep efficiency (hr sleep/hr in bed). I am seeing a relationship between tiredness during the day and three variables: sleep efficiency, hours deep sleep, and % deep sleep. Good nights have high efficiency (>92%), > 4hrs deep sleep, and >55% deep sleep. I've only used it a week so will collect more data before showing graphs. The science side of me likes hard numbers for evaluation but also realize that there is a degree of subjectivity in assessing sleep. For those that assess energy level and alertness, how do you do this assessment?

I'll soon try out the alarm function on the Motion X app. It supposedly senses when you're in light sleep and will wake you up 1/2 hr of your desired rising time. My son swears by it, says he feels more refreshed waking up to the app rather than to an alarm clock. I'm going to try it and am looking a means of comparing risings between with alarm clock versus the app during light sleep.

Id: In my opinion, the "drop dead" numbers you should record... cpap wise... are your AHI and leak rate. The AHI will tell you the effectiveness of treatment and the leak rate will prevent proper treatment from occurring. I'm curious about the motion X app. I'm gonna look it up...

Sheriff

[ChicagoGranny]

I've never been a bright eyed, cheerful, let's go, kinda guy in the morning. Are you a morning person?

[MyIdaho]

I've never been a bright eyed, cheerful, let's go, kinda guy in the morning. Are you a morning person?

Hey, I can relate to that cartoon! Appreciate ya, Granny!