给自己的睡眠打分
作者说，要衡量睡眠是否充足，可以通过两个问题来确定：
在上午10点到11点期间，给你时间睡觉，你能睡着么？如果能睡着，说明肯定是睡眠不够或者睡眠质量不好的。
不靠咖啡，你上午的工作、学习效率高么？如果不是的话，那就是缺少睡眠的后遗症，可能是你的身体在自我治疗。
如果这两个问题不太够的话，还有3个：
如果不设置闹钟，是否会睡过头？如果会，就需要更多睡眠。
看书的时候，是否一个句子要重复读好多遍？这通常是大脑疲乏和睡眠不足的现象。
开车的时候，是否会忘记之前的几个红绿灯什么颜色？简单的分心往往是原因，但睡眠不足是另一个罪魁祸首。
作者另外提供了一个叫做SATED的表格，用来测试自己的睡眠分数。
缩写| 问题| 从不/极少
(0分)| 偶尔(1分)| 经常/总是
| (2分) | ||||
|---|---|---|---|---|
| 满意度 | 我对我的睡眠很满意 | |||
警觉性| 是否整个白天都保持清醒，不打瞌睡|
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时间| 在凌晨2点到4点之间是睡着（或尝试睡着）的么？|
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效率| 躺在床上并醒着的时间是否在半小时以内（花多少时间睡着与赖床时间的合计）|
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时长| 每天都睡6到8个小时么？|
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分数区间是0到10，分数越低代表睡眠质量越差，反之则是睡的越好。
-- 一条我的理解与原文的分割线 –
Setting aside the extreme case of sleep deprivation, how do you know whether you’re routinely getting enough sleep? While a clinical sleep assessment is needed to thoroughly address this issue, an easy rule of thumb is to answer two simple questions. First, after waking up in the morning, could you fall back asleep at ten or eleven a.m.? If the answer is “yes,” you are likely not getting sufficient sleep quantity and/or quality. Second, can you function optimally without caffeine before noon? If the answer is “no,” then you are most likely self-medicating your state of chronic sleep deprivation.
Other questions that can draw out signs of insufficient sleep are: If you didn’t set an alarm clock, would you sleep past that time? (If so, you need more sleep than you are giving yourself.) Do you find yourself at your computer screen reading and then rereading (and perhaps rereading again) the same sentence? (This is often a sign of a fatigued, under-slept brain.) Do you sometimes forget what color the last few traffic lights were while driving? (Simple distraction is often the cause, but a lack of sleep is very much another culprit.)
In the event it helps, I have provided a link to a questionnaire that has been developed by sleep researchers that will allow you to determine your degree of sleep fulfillment. Called SATED, it is easy to complete, and contains only five simple questions.
原文中的测试表格 （原文链接）