Gevorest Sleep Quality Index - Gevorest
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Gevorest Sleep Quality Index

The GSQI (Gevorest Sleep Quality Index) is a tool for measuring sleep quality based on self-assessment. Its goal is to raise public awareness about their sleep quality. To achieve this, Gevorest collaborated with the University of Pittsburgh in the USA, obtaining permission to use the Greek version of this tool.

The GSQI is a reliable and valid method of assessment, providing a brief but clinically useful evaluation of potential issues affecting sleep quality. This tool can be easily used by the public and scientifically evaluated by doctors and researchers.

 

Complete the following questionnaire, which consists of 20 simple questions about your sleep, to learn about your sleep quality level.

Based on the results of the Sleep Quality Index (GSQI), you will find specific recommendations below for each level of sleep quality. Follow these suggestions to maintain or improve your sleep quality:

 

GOOD SLEEP QUALITY
Those who enjoy good sleep quality should continue to follow healthy habits and remain vigilant for potential changes that could affect their sleep.

Tips:

  • Consistent Sleep Schedule: Maintain regular sleep and wake times, even on weekends.
  • Uninterrupted Sleep: Avoid bright lights and loud noises before bedtime.
  • Exercise: Continue moderate physical activity daily but avoid intense exercise before sleep.
  • Healthy Diet: Avoid heavy or spicy meals and excessive caffeine consumption.
  • Sleep Environment: Sleep on a high-quality mattress and pillows suitable for your body type.

 

MODERATE SLEEP QUALITY
Participants with moderate sleep quality may experience occasional sleep problems. They can improve their sleep quality with a few changes to their daily routine.

Tips:

  • Create a Sleep Routine: Try to go to bed and wake up at the same time every day.
  • Prepare for Sleep: Create a relaxing environment before bedtime, avoiding electronic devices an hour before sleeping.
  • Stress Management: Consider relaxation techniques such as meditation or deep breathing to reduce stress before sleep.
  • Reduce Caffeine and Alcohol Intake: Cut down on caffeine during the day and avoid alcohol before bedtime.
  • Sleep Environment: Consult a Gevorest Sleep Consultant to ensure you are sleeping on a suitable mattress and pillows for your body type.

 

POOR SLEEP QUALITY
Participants with poor sleep quality may frequently struggle to fall or stay asleep. The advice for these individuals should be more targeted to address the causes of their sleep problems.

Tips:

  • Consult a Specialist: Consider consulting a doctor or sleep specialist for further evaluation.
  • Routine Changes: Re-evaluate your bedtime habits and change anything that may be disrupting your sleep.
  • Sleep Hygiene: Ensure that the bedroom is dark, quiet, and cool.
  • Avoid Daytime Sleepiness: Try to avoid napping during the day to improve nighttime sleep quality.
  • Sleep Environment: Consult a specialized Gevorest Sleep Consultant to ensure you are sleeping on a mattress and pillows that fit your body type.

 

By following the above advice, you can maintain or achieve the best possible sleep quality. For more tips and information on improving sleep quality for you and your children, read the Sleep Education articles: gevorest.com/en/category/articles-en.