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Sleep Quality Questionnaire
睡眠品質評估問卷 (SQQ-10)

Self-assessment tool for sleep quality and daytime impact
評估夜間睡眠狀態與日間影響的自我評估工具

📅 Assessment Date / 評估日期

🛏️ Sleep Quality / 睡眠品質評估

Please answer the following questions based on the past two weeks.
請根據過去兩週的情況回答以下問題，選擇最符合您狀況的選項。

🌙 Part 1: Nighttime Sleep (Q1-6) / 第一部分：夜間睡眠

1 Difficulty Falling Asleep / 入睡困難
How difficult is it for you to fall asleep at night?
您在晚上入睡時有多困難？

2 Maintaining Sleep / 維持睡眠
How often do you wake up during the night and have trouble falling back asleep?
您有多常在夜間醒來且難以再次入睡？

3 Waking Up Too Early / 過早醒來
How often do you wake up earlier than planned and cannot fall back asleep?
您有多常比預定時間更早醒來且無法再入睡？

4 Satisfaction with Duration / 睡眠時間滿意度
How satisfied are you with your total sleep duration?
您對總睡眠時間的滿意程度如何？

5 Restorativeness / 睡眠恢復感
How restored do you feel after sleeping?
您的睡眠讓您感覺恢復精力的程度如何？

6 Overall Quality / 整體睡眠品質
How would you rate your overall sleep quality?
您如何評價您的整體睡眠品質？

☀️ Part 2: Daytime Impact (Q7-10) / 第二部分：日間影響

7 Daytime Energy / 日間精力
How often do you feel tired or fatigued during the day due to poor sleep?
您有多常因為睡眠不好而在白天感到疲倦或疲勞？

8 Daytime Sleepiness / 日間嗜睡
How often do you struggle to stay awake or feel excessively sleepy during daily activities?
您有多常在日間活動時難以保持清醒或感到過度嗜睡？

9 Daily Functioning / 日常功能
How much does your sleep affect your ability to perform daily tasks (work, chores, duties)?
您的睡眠對您執行日常任務（工作、家務、職責）的能力有多大影響？

10 Mood & Well-being / 情緒與幸福感
How much does your sleep affect your mood, motivation, or overall well-being?
您的睡眠對您的情緒、動力或整體幸福感有多大影響？

🌿 Lifestyle Tracking / 生活方式追蹤

Record improvement measures taken in the past two weeks / 記錄過去兩週內您採取的改善措施

🩺 Physical Condition Check / 身體狀況確認

(This question is not scored / 此項不計分)

🍵 Calming Tea/安神茶Recommended / 推薦

🧘 Meditation / 冥想練習

🏃 Exercise / 運動習慣

📝 Notes / 其他備註

📊 Trend Chart / 趨勢圖表

📋 Assessment History / 評估歷史記錄

No records found / 尚無評估記錄

💡 Improvement Tips / 睡眠改善建議

🍵 Calming Tea/安神茶
Top Pick
推薦首選

  • Calming Tea is the top natural choice for better sleep.
    安神茶是改善睡眠的天然首選方案
  • Contains herbal ingredients that help relax body and mind.
    含有多種有助於放鬆身心的草本成分
  • Drink warm 1-2 hours before bed.
    建議睡前1-2小時溫熱飲用
  • Regular daily consumption yields better results.
    每天規律飲用效果更佳

🧘 Meditation / 冥想練習

  • Mindfulness meditation 20-30 mins before bed.
    睡前20-30分鐘進行正念冥想
  • Body scan meditation for muscle relaxation.
    嘗試身體掃描冥想放鬆肌肉
  • 4-7-8 Breathing technique.
    4-7-8呼吸法：吸氣4秒、屏息7秒、呼氣8秒

🏃 Exercise / 運動建議

  • At least 150 mins moderate exercise per week.
    每週至少150分鐘中等強度運動
  • Avoid intense exercise 2-3 hours before bed.
    避免睡前2-3小時進行劇烈運動
  • Yoga and Tai Chi are especially helpful.
    瑜伽和太極拳特別有助於睡眠

🌙 Sleep Hygiene / 睡眠衛生

  • Consistent schedule, even on weekends.
    固定作息時間，包括週末
  • Keep bedroom cool, dark, and quiet.
    臥室保持涼爽、黑暗、安靜
  • Avoid electronic devices in bed.
    避免在床上使用電子設備

⚠️ When to Seek Help / 何時尋求專業幫助

  • Score consistently above 25
    分數持續在25分以上
  • Issues persist over a month
    睡眠問題超過一個月未改善
  • Severely impacts daily life
    嚴重影響日常生活和工作
  • Accompanied by depression/anxiety
    伴隨憂鬱或焦慮症狀

📋 About / 關於此問卷

Designed for educational and self-reflection purposes. Not a medical diagnostic tool.
此問卷為教育與自我反思目的而設計。請注意，本問卷不是醫學診斷工具。