Your Sleep Diary - Version A

Your Sleep Diary

Key Points

• Sleep is restorative to the body and brain.
• Sleep may help improve immune function in the body.
• Obtaining an adequate amount of sleep helps you function well during the day.
• Good sleep habits can help promote healthy sleep/wake patterns.

Sleep Diary FAQs

• What is a Sleep Diary? A sleep diary is designed to gather information about your daily sleep pattern.
• How often and when do I fill out the sleep How Can I Learn More?

diary? It is necessary for you to complete your

• Talk to your board-certified sleep medicine physician.

sleep diary every day. If possible, the sleep diary

• Ask your care team for patient resources.

should be completed within one hour of getting out of bed in the morning.

Tips

• What should I do if I miss a day? If you forget to fill in the diary or are unable to finish it, leave the - Go to bed and get up at the same time every day, diary blank for that day. including weekends.
• Find time to relax, especially if you feel stressed.
• What if something unusual affects my sleep
• Keep a diary during the day to record tasks to do or how I feel in the daytime? If your sleep or and process thoughts about stressful events.

daytime functioning is affected by some unusual

• Try to perform quiet and relaxing activities prior event (such as an illness, or an emergency) you to your bedtime. It may be helpful to develop a may make brief notes on your diary.

bedtime ritual.

• Do not go to bed until you feel drowsy. Think of
• What do the words "bed" and "day" mean on pleasant and relaxing images in bed.

the diary? This diary can be used for people who

• Ensure that the bedroom is dark and quiet, and the are awake or asleep at unusual times. In the sleep temperature is comfortable for sleeping.

diary, the word "day" is the time when you choose

• Wear comfortable pajamas or clothes for sleeping.

or are required to be awake. The term "bed" means

• Do not drink caffeinated beverages in the the place where you usually sleep.

evening. If you take naps, limit them to no more

• Will answering these questions about my sleep than 30 minutes in the early afternoon.

keep me awake? This is not usually a problem. - Try to exercise for at least 30 minutes each day. Try You should not worry about giving exact times, not to exercise right before bedtime. and you should not watch the clock. Just give your - Avoid drinking liquids and eating a heavy meal prior best estimate. to bedtime. A light snack at bedtime may be helpful.

Example

Diary Instructions

Todays Date: 4/19

Use the guide below to clarify what is being asked for each item of the Sleep 1. What time did Diary. 10:15 pm you get into bed? Date: Write the date you are filling out the diary. 2. What time did you try to go to 11:30pm 1. What time did you get into bed? Write the time that you got into bed. sleep? This may not be the time that you began "trying" to fall asleep. 3. How long did it take you to fall 55 min. 2. What time did you try to go to sleep? Record the time that you began asleep? "trying" to fall asleep. 4. How many times 3. How long did it take you to fall asleep? Beginning at the time you did you wake up, 3 times wrote in question 2, how long did it take you to fall asleep. not counting your final awakening? 4. How many times did you wake up, not counting your final awakening? How many times did you wake up between the time you 5. In total, how long first fell asleep and your final awakening? did these 1 hr & 10 min awakenings last? 5. In total, how long did these awakenings last? What was the total time you were awake between the time you first fell asleep and your final 6. What time was awakening. For example, if you woke 3 times for 20 minutes, 35 minutes, your final 6:45 am and 15 minutes, add them all up (20+35+15= 70 min or 1 hr and 10 min). awakening? 6. What time was your final awakening? Record the last time you woke 7. What time did up in the morning. you get out of bed 7:20 am for the day? 7. What time did you get out of bed for the day? What time did you get out of bed with no further attempt at sleeping? This may be different

Very Poor

from your final awakening time (e.g. you may have woken up at 6:35 a.m. Poor 8. How would you but did not get out of bed to start your day until 7:20 a.m.) Fair rate the quality of

Good

your sleep? 8. How would you rate the quality of your sleep? "Sleep Quality" is your Very Good sense of whether your sleep was good or poor. 9. Comments I have a cold this 9. Comments: If you have anything that you would like to say that is (if applicable) week relevant to your sleep feel free to write it here. SLEEP, Vol. 35, No.2,2012

Next Steps

• Contact your doctor if you have had difficulties falling or staying asleep for over a month. You may want to seek medical attention sooner if you have problems functioning during the day, fall asleep while driving or feel sleepy when you need to be alert. Tell your doctor if you have difficulty staying alert during the day and have been told that you snore or have irregular breathing when you sleep.

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