Sleep Diary for Better Sleep — If you’ve been having trouble sleeping, keeping a sleep diary is an excellent way for you and your doctor to discover any patterns and factors that may be interrupting or preventing sleep so that you can find a solution.
Ideally, your sleep diary will have as many details as possible. The food and beverages you’ve consumed, and when, illness, exercising close to bedtime – the more details, the better you and your physician can unravel the mystery.
What time did you go to bed last night?
Keeping track of your bedtime is important as variations in times may cause some of your sleep troubles. A consistent bedtime is recommended in order for your body to fall asleep easily and get the most out of your sleep.
What time did you fall asleep & wake up?
Sometimes, there may be a huge difference between the time when you snuggled under the covers and the time you actually fell asleep. This might feel tricky to calculate as you are trying to sleep so don’t want to busy your mind and distract yourself from sleep. Simply note the time as best you can – even noting about how long it felt can help. Noting your wake-up time is an important part of your sleep diary, so remember to note this, as well as how many times you woke up during the night, if applicable.
Other diary details
Include additional details in your sleep diary like caffeine and alcohol intake, noting quantity and how close to bedtime they were consumed. If you use tobacco, include quantity and the time relating to bedtime. Make note of illness, pain, stress, and other distractions, when you experienced them, to what degree, and again, the times they occurred relating to bedtime. Any other details that might be helpful should be included – medications, supplements, and so on.
A sleep diary may be key in finding a solution to your sleep difficulties. Making note of these details will help you and your healthcare professional shine a light on habits you may not have realized you have, to make lifestyle changes, and more. We encourage you to take part in PPMA’s One-on-One Nutrition Program, where you will receive guidance towards a healthier you. Download a Weekly Sleep Diary template here.
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