LivingSmart - FrameWork Health, Inc.

Your Pathway to Better Health through Self-Management

Sleep Quality

 How much Sleep do you require?



Well, if you are a child or teen, 9-10 hours/night; if you are an adult, 6-7 hours/night.  Yes. . . "night," the period of time in 24 hours when there is the least distraction of light and, hopefully, sound.
If you skimp on Sleep, functions of your body are seriously impacted:

  • Your immune system is weakened so that it cannot efficiently build antibodies adequate to fight infectious invaders.
  • Sleep deprivation could lead to obesity d/t an increase in an appetite-stimulating hormone, ghrelin, and a decrease in an opposing hormone, leptin
  • Insulin's ability to manage glucose (blood sugar) is inhibited, also leading to weight gain or diabetes
  • In the brain, memory deteriorates or forms a force of negative memories which could lead to depression, or at least negative mood

For those of us who are Life-Long Learners, Sleep after an educational session enhances the new memories acquired in learning and contributes to effective integration and analysis of what is learned.   (Reference:  Scientific American, Oct. 2015)



This Sleep Quality Questionnaire (the Pittsburgh Sleep Quality Index) may be completed here by the member or a caregiver; however, the health care provider should discuss the results and possible next steps with the member.
After you Press the Submit button, click on "See previous results" to see diagrams indicating possible serious signs in your health status.

Take the Sleep Quality TestIFrame

But, What Sabotages Your Sleep Quality?

Blue-light Screen Time -- Computer devices emit a response in your body through your eyes that suppresses the hormone melatonin, which is supposed to induce sleep.  So, turn off your device or avoid looking at it for at least an hour before you go to bed . . . or purchase special glasses that block blue light.

Caffeine -- Several hours before bedtime, estimate the long-term effect of the stimulant caffeine and avoid ingesting coffee and other caffeine-containing foods in the hours leading up to bedtime.

Scheduling Sleep -- Keep a regular bedtime schedule so that your melatonin hormone can work effectively.

Naps -- Avoid taking a nap in the afternoon, by engaging in exercise or a refreshing activity.  Examine the time you go to bed. Perhaps you are going to late--it should be at the latest 10 pm, because one usually awakens with the morning sunlight eight hours later.  Going earlier may reduce the afternoon low.  Of course, if your work schedule is evenings or nights, you will need to create your own special regimen.

Medications -- If you are taking medications that interfere with sleep, work out a reasonable schedule that promotes sleep with your health care provider.

Anxiety -- It is easy for one who does not experience this interruption in the wee hours of the morning to say "Stop Worrying. Just write down your thoughts."  But that is not effective.  Instead, there are therapeutic exercises to do that aid you in changing this behavior by way of a smartphone app.  Try them: For iPhones , 10 are Reviewed

If none of this works -- It could be related to a specific condition requiring a health care provider's attention.

In other words, don't just "deal with it."

From LifeStart . . .

Sleep Deprivation Leads to Less Cognitive Flexibility (Awareness and Decisionmaking)
Jul 20, 2017 

Sleep deprived people may perform expected tasks well. Yet, when they are faced with unexpected events their reaction times are significantly impaired. These impairments can lead to safety errors and accidents. Early research has found sleep loss or disruptions to circadian rhythms (shift changes, jet lag) make it difficult to switch from proactive control to reactive control. Tired people lose cognitive flexibility.

LifeTip: Get adequate sleep to maintain cognitive effectiveness. Watch “Maximize Mental Performance Naturally” on LifeStart with Dr. David DeRose for more recommendations.

Adapted from





Why Should You Always Sleep on Your Left Side?

Watch these instructions to assist your body's organs in their function for quality breathing, cardiovascular activity, and digestion.

Enjoy This Video on Sleep . . . a celestial journey

Eric Whitacre Tells the Story of It's Production