A sleep diary as the name suggests is the record of your sleep schedule and waking schedules. It is also able to capture related information like changes in work routines, change in time zones, fatigue levels, etc. The sleep diary is maintained for a period of several weeks in order to get the right information about the sleeping behaviour of individuals. It is often maintained by individuals or by their caregivers.
This sleep log is used by doctors or sleep experts to diagnose the sleeping disorders or to identify the affect of given/recommended treatment for sleep disorders. The diary can be very helpful in choosing the right treatment approach based on changes seen in the sleep schedules. Sleep diaries when combined with actigraphy can act as additional information provider.
It is just not doctors who can diagnose or use the information provided by sleep diary. The information captured in sleep diary can help individuals to identify the stimulants, events, actions which can cause sleep disturbances in their routine. This information can be used by individuals to change their lifestyles and do some self help changes in their routine. Maintaining a sleep diary can also help you identify your sleep patterns and habits.
How to make Sleep Diary?
You can start by taking a simple A4 size booklet and prepare the following sections:
- Time of going to bed and waking up
- Length of sleep
- For how long were you awake in the night
- Amount of caffeine or alcohol consumed before sleeping
- Time and variety of meal taken
- Your emotional state on the day
- Any medicines you have taken
- Daytime naps (time of day, length of nap)
- Whether or not you feel rested when you wake
- New aches or pains not felt the previous night, especially jaw/tooth aches
- Stressful events (what types and do you expect them to persist tomorrow)
- Estimated time it took to fall asleep
- How many times sleep was disturbed plus how long it took to fall back asleep
Sometimes crying or laughing
are the only options left,
and laughing feels better right now.
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