How to Sleep Better by Using a Sleep Diary

A sleep diary is a vital tool used by clinicians in determining certain sleep disorders. Depending on the type and severity of your sleep disorder, you may be able to improve the quality of your sleep by employing this great tool on your own.

Difficulty: Moderately Easy

Instructions

1. Understand why you're keeping a sleep diary (to sleep better), and what information you're looking for (as much as possible). A sleep diary is more of a chart than a diary or journal, as you record a lot of simple data in it, such as when you first tried to go to sleep, when you actually fell asleep, how many times you woke up and for how long, and when you woke up in the morning. You will also need to record information regarding things that could affect your sleep indirectly, such as how much caffeine you had that day, any medications you took, and when and if you exercised. A sleep diary is designed to reveal cause and effect patterns that may get lost in your busy life. You need to record as much relevant information as you can, and record it as consistently as you can.

2. Keep your sleep diary with you at all times for at least a week, and as long as a month, even if there are nights you seem to sleep better than others. Write down all the information you can, as consistently as you can. The more information you collect, the more likely you'll be able to sleep better.

3. When you have completed your sleep diary, review the information carefully. It may be easiest to look at one variable at a time. For example, look at how well you slept on nights when you exercised after 5 pm - did you sleep better or worse than other nights on those evenings. It may also be helpful to have someone else review the information, too. After all, we know you're tired!

4. Once you've determined your most disruptive patterns, you can address them. You may find that you can't drink coffee all day like you did in college, and cutting back helps you sleep better. Or you may find that you sleep better if you work out before work rather than after work. In some cases, you may find that you're doing everything you can to sleep better, and it's still not working. In that case, your sleep diary can help your doctor to help you sleep better quickly, since you're providing so much useful information up front. In any case, this tool is an excellent first step whenever you want to sleep better.

Tips & Warnings

• A spiral-bound notebook will stay open for convenience, but a traditional sewn journal will be more confidential.
• Try not to alter your sleeping habits just to make the diary entries look more or less ideal. Try to be as impartial and accurate as possible.

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on 8/10/2009 Woah...this sounds really cool! I think a sleep journal is a wonderful idea! thank u...5*s