Keeping a sleep diary will let you learn about your sleep patterns and habits. It may be key to helping you and your doctor diagnose and treat a sleep disorder. Make a chart with spaces for:
- How long you think it took you to fall asleep when you first went to bed
- How long and well you slept
- How many times you woke up during the night and how long it took you to fall back asleep
- How much caffeine or alcohol you consumed and when
- What and when you ate and drank
- What emotion or stress you had
- What drugs or medications you took
- Exercise you had during the day and what time
Here's an example of a sleep diary. Print it out and use it, or create your own sleep diary.
Date:
Bedtime:
Wake time:
Duration of sleep:
Number of times awake at night:
Quality of sleep:
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Caffeine consumption and time consumed |
Alcohol consumption and time consumed |
Food/drink consumption and time consumed |
Emotions/stress/ Exercise with time |
Medications |
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