Your Sleep Diary - Version B

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.

INSTRUCTIONS: TWO WEEK SLEEP DIARY 3. Put a "B" in the box to show when you go to bed. Put a "Z" in the box that shows when you think you fell asleep. 1. Write the date, day of the week, and type of day: Work, School, Day Off, or Vacation. 4. Put a "Z" in all the boxes that show when you are asleep at night or when you take a nap during the day. 2. Put the letter "C" in the box when you have coffee, cola or tea. Put "M" when you take any medicine. Put 5. Leave boxes empty to show when you wake up at "A" when you drink alcohol. Put "E" when you exercise. night and when you are awake during the day.

Sample Entry Below

On a Monday when I worked, I jogged on my lunch break at 1 PM, had a glass of wine with dinner at 6 PM, fell asleep watching TV from 7 to 8 PM, went to bed at10:30 PM, fell asleep around Midnight, woke up and couldn't go back to sleep at about 4 AM, went back to sleep from 5 to 7 AM, and had coffee and medicine at 7:00 in the morning.

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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